logo

by Christina Wilson

What makes one cooking oil healthy or “better for you” over another? Here's a deep dive into some factors that can contribute to an oil’s health benefits and which oils you may want to limit in your diet.

Olive Oil

Olive oil is extracted from the ripe fruit of the olive tree. Extra-virgin olive oil, a common feature of the Mediterranean diet, is especially healthy because it has only been pressed once, and has received no further treatment after its pressing.  Olive oil is high in monounsaturated fats, with 9.8 grams per tablespoon. Studies show that olive oil may have a positive effect on cardiovascular health and reduce risk for obesity and insulin resistance. It also has anti-inflammatory and antioxidant properties. It has a smoke point of 325-275 degrees, which makes it suitable for cooking, although it’s not ideal for high-heat cooking such as deep frying. The health effects of olive oil are most potent if it is not heated or cooked, so you may want to try using it as a finisher on your plate or add it to a salad dressing. 

Avocado Oil

Avocado oil comes from the avocado fruit. It is high in monounsaturated fats, with 9.9 grams per tablespoon. It has a relatively high smoke point of 375-400 degrees, making it a good choice for high-heat cooking. Studies show that it maintains its nutritional quality at high temperatures. Avocado oil may also reduce inflammation in joints, having a beneficial effect on osteoarthritis. Avocado oil is packed with monounsaturated fats, and because it has a higher smoke point, it retains its nutrients even at high temperatures. Avocado oil has a high smoke point (up to 500 degrees Fahrenheit), making it ideal for high-heat cooking.

Coconut Oil

Coconut oil is extracted from the kernel of coconuts, which is the white meat inside the shell. Coconut oil also has some notable health benefits. It contains antioxidants, which may reduce inflammation and the risk of degenerative diseases. Coconut oil can be controversial due to its high saturated fat content: one tablespoon has 11 grams of saturated fat. For this reason, it may be a good idea for some people to limit their consumption of coconut oil to below 13 grams as recommended by the American Heart Association.  Coconut oil has a smoke point of 350 degrees, making it suitable for cooking, though, like olive oil, you may want to avoid using it in high-heat cooking like deep frying.

Oils to Avoid

A good rule of thumb when searching for a healthy cooking oil is opting for something that contains monounsaturated fats, rather than trans fats. A diet high in these types of fats may lead to elevated cholesterol levels and can put you at higher risk for heart disease. 

Monounsaturated fats, on the other hand, have been associated with lower LDL cholesterol levels and a reduced risk of heart disease and stroke. 

Heavily processed oils, such as most vegetable oils, canola oil, soybean oil, corn oil, or those labeled as pure or light olive oil, or any refined oils that have been refined through processes like de-gumming, bleaching, or deodorizing. These refined oils often have reduced nutritional value and can contain unhealthy trans fats.

Omega-3 and Omega-6 Balance

Omega-3 fatty acids and omega-6 fatty acids are polyunsaturated fats found in vegetable oils, nuts, seeds, and seafood. Your body does not produce these fatty acids, so you must get them from your diet.

Research shows that omega-3s have an anti-inflammatory effect and that eating a good balance of omega-3 fatty acids and omega-6 fatty acids may reduce inflammation. 

Fish oil is strictly used as a dietary supplement to help you consume more DHA and EPA, which are highly active forms of omega-3 fatty acids. Fish oil should not be cooked at high temperatures, as it has a low smoke point and can develop a fishy taste.

The ratio of omega-6 to omega-3 is important, as a diet high in omega-6 fatty acids but low in omega-3 fatty acids has been linked to increased inflammation. Studies show that the typical Western diet is deficient in omega-3s, and the ratio of omega-6 to omega-3 consumption is about 16:1. This may be due to an increased consumption of vegetable oils. 

Eating large amounts of processed cooking oils that are high in omega-6 fatty acids may contribute to inflammation, increase the risk of obesity, and be associated with coronary heart disease. Researchers generally recommend a ratio of 4:1 when with omega-6 and omega-3 consumption to reduce the risk of health conditions like type 2 diabetes.

When considering what kind of oil to use, keep portion size in mind. Oils are calorically dense, containing 9 calories per gram. While dietary fat is essential for overall health and is needed for the body to absorb vitamins A, D, E, and K, too much of any oil may add unnecessary calories.

 

Related Posts

Non-exercise activity thermogenesis (NEAT)
Non-exercise activity thermogenesis (NEAT)
Non-Exercise Activity Thermogenesis, or NEAT, is a term used to describe the number of calories you burn through dail...
Read More
Hello, sunshine!
Hello, sunshine!
I was rich, if not in money, in sunny hours and summer days -Henry David Thoreau. While a daily dose of sunshine is h...
Read More
The Vagus Nerve and Well Being
The Vagus Nerve and Well Being
Because of its long path through the human body, the vagus nerve has  been described as the “wanderer nerve.”  The va...
Read More
Love Up Your Liver
Love Up Your Liver
The liver is our primary detox organ. It is in charge of making toxins less dangerous through biochemical processing ...
Read More
Stretch, Stretch, Stretch!!
Stretch, Stretch, Stretch!!
Incorporating stretches into your daily routine is beneficial in so many ways. Stretching is instrumental in improvin...
Read More
Healthy Snacks on the Go!
Healthy Snacks on the Go!
          We all have busy lives and are constantly on the go! It’s important for our health, energy level, and mood ...
Read More
5 Benefits to Passing on the Booze
5 Benefits to Passing on the Booze
Uncorking the wine bottle or having a few beers is the way that many people “unwind”. While this seems like a great w...
Read More
Keeping your Immune System Healthy
Keeping your Immune System Healthy
If this last two years have taught us anything it is that COVID affects each of us differently and our immune systems...
Read More
Maintain Balance During the Holidays to Lower Stress
Maintain Balance During the Holidays to Lower Stress
Whether we are ready for the holidays or not, they are here!! That means a time for family gatherings, great food, fr...
Read More
2 Day Juice Cleanse
2 Day Juice Cleanse
I recently did a juice cleanse in which you drink one gallon of juice per day for a two day period. The two gallons o...
Read More


Christina Wilson
Christina Wilson

Author


close-icon