Introduction
The debate over cooking oils has taken social media by storm, with influencers and health enthusiasts weighing in on which oils are best for you and which ones could be harmful. From olive oil to avocado oil, and from sunflower oil to coconut oil, the choices can be overwhelming, leaving consumers confused about what should end up in their pan. So, are all seed oils bad for you? And what should we be using to ensure a balanced, heart-healthy diet?
To shed light on the best oils to cook with, we turned to nutrition experts and the latest research. It turns out, not all oils are created equal, some provide health benefits while others may pose risks if consumed in excess. Let’s explore the facts and debunk some of the myths surrounding cooking oils.
Why Oil Matters in a Balanced Diet
Far from just adding flavour to your favourite dishes, oils play an essential role in maintaining a healthy diet. According to Jenna Hope, a registered nutritionist and author of How to Stay Healthy, oils are a significant source of monounsaturated fats that are vital for heart, brain, and joint function. Fats are also key players in energy production, nutrient absorption, and hormone production.
“Oils can help the body absorb fat-soluble vitamins such as A, D, E, and K, which are critical for overall health,” explains Sophie Medlin, a dietitian and director of City Dietitians. The type of fat you consume matters: around 30–35% of our total energy intake should come from fats, with less than 5% from saturated fats. Oils, especially those rich in unsaturated fats, are a great way to meet these dietary needs.
Understanding the Difference Between Fats
All cooking oils are made up of chains of fatty acids, which can be either saturated or unsaturated. The health debate largely stems from this distinction. Saturated fats, found in oils like coconut oil and in animal products like butter, have been linked to higher cholesterol levels and an increased risk of cardiovascular disease .
In contrast, unsaturated fats, monounsaturated and polyunsaturated, are considered beneficial. These fats, found in olive oil, avocado oil, and some seed oils, help lower bad cholesterol and reduce the risk of heart disease. According to a study from the Italian Society of Diabetology, replacing just 5% of calories from saturated fats with calories from polyunsaturated fats can reduce the risk of death by 19%.
What Makes an Oil "Healthy"?
While it’s easy to get lost in the flood of online information about which oils are good or bad, experts agree that certain criteria make an oil more suitable for everyday cooking. The first factor to consider is the oil’s smoke point, the temperature at which the oil starts to burn, oxidize, and produce harmful compounds like free radicals. Once an oil reaches its smoke point, it can degrade, which not only alters the taste but may also pose health risks.
“Free radicals formed when oils are overheated can lead to cell damage, inflammation, and an increased risk of chronic diseases,” notes Hope. That’s why it’s important to choose oils that can withstand high heat if you’re using them for frying, roasting, or baking.
The Best Oils for Cooking, Olive and Avocado Oil
Olive oil has long been celebrated for its health benefits, particularly in Mediterranean diets. Packed with antioxidants and polyphenols, it offers anti-inflammatory properties and supports heart health by helping manage cholesterol levels. Olive oil is rich in monounsaturated fats, which are more resistant to oxidation at higher temperatures, making it a great choice for many cooking methods.
However, there’s no need to splurge on expensive extra virgin olive oil if you’re planning to heat it. “Expensive, cold-pressed oils like extra virgin olive oil can lose some of their health benefits when cooked at high temperatures,” explains Medlin. “Save extra virgin olive oil for drizzling on salads, and use cheaper virgin olive oil for cooking, as it has a higher smoke point and will retain more of its nutritional value when heated .”
Avocado oil is another excellent option for cooking, especially for high-heat methods like frying. With a smoke point of up to 270°C, refined avocado oil is ideal for stir-fries, searing, and grilling. Like olive oil, it’s rich in monounsaturated fats and contains beneficial nutrients like vitamin E and potassium. “Avocado oil is thick, flavourful, and stable at high temperatures,” says Hope, making it an increasingly popular choice in health-conscious kitchens .
The Controversy Over Seed Oils, Should You Avoid Them?
Seed oils such as sunflower, rapeseed (canola), and sesame oil have recently come under fire on social media, with claims that they contribute to inflammation and other health problems. But are these concerns valid?
According to Medlin, the demonization of seed oils lacks scientific support. While it’s true that seed oils contain higher levels of omega-6 fatty acids, which can promote inflammation if consumed in large amounts, this doesn’t mean that seed oils are harmful in moderation. In fact, omega-6 fats are essential for health, but the key is maintaining a balance between omega-6 and omega-3 fatty acids.
“The issue arises when the diet is heavily skewed toward omega-6 fatty acids without enough omega-3s,” says Medlin. “But using seed oils in moderation for cooking isn’t something to worry about. The real problem is processed foods that contain seed oils and other unhealthy ingredients .”
When choosing a seed oil, Medlin recommends looking for pure varieties without additives like anti-foaming agents, which are common in some processed versions of these oils. Used sparingly, seed oils can be a healthy part of your diet.
Oils to Limit, Coconut Oil, Butter, and Ghee
Coconut oil, once hailed as a superfood, has been criticized for its high saturated fat content. While it may have certain antimicrobial properties and is popular in vegan cooking, coconut oil should be used sparingly due to its ability to raise LDL (bad) cholesterol. “Coconut oil is high in saturated fats, which can contribute to heart disease if consumed in excess,” warns Medlin .
Butter and ghee, which are high in saturated fats, also fall into the category of oils to limit. A 2021 study published in BMC Medicine found that higher consumption of butter and margarine was associated with increased mortality, while replacing them with olive oil was linked to lower mortality rates .
Choose Your Oils Wisely
Choosing the right cooking oil doesn’t have to be a mystery. The key is to focus on oils that provide heart-healthy fats, like olive oil and avocado oil, while being mindful of how you use them. Pay attention to smoke points, and don’t be afraid to use seed oils in moderation despite the online backlash.
Most importantly, avoid oils high in saturated fats, like coconut oil and butter, for everyday cooking. Instead, opt for oils rich in unsaturated fats to support your overall health while still enjoying delicious meals.
References
- Hope, J. (2024). How to Stay Healthy: A Nutritionist’s Guide.
- Italian Society of Diabetology. (2023). The Impact of Fats on Health and Mortality Rates. European Journal of Clinical Nutrition.
- Medlin, S. (2023). City Dietitians Guide to Healthy Fats.
- BMC Medicine, (2021). Cooking Oils and Chronic Disease Risk: A Longitudinal Study of Over 500,000 Adults.
- Journal of Nutrition (2023). Omega-6 and Omega-3 Balance in Seed Oils and Inflammation Risk.