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Choosing The Right Oil

Table of Contents

Introduction To Oils

Oils are an integral part of cooking. They appear in many of our favorite recipes, and play a pivotal role in various cooking techniques, from searing and frying, to sautéing and roasting. Most recipes specify which oil to use, whereas some don’t. You can often uncover unexpected and wonderful new recipes through experimentation with various oils, but not all oils are alike, and it’s not as easy as substituting one for another. Oils are fats, and as such there are numerous health considerations when choosing the right oil for the right use. This guide aims to highlight some of the do and don’t when choosing the right oils for you.

Not All Bad News

Fats are not all bad, infact fat plays a vital role in nutrient absorption, especially with fat-soluble nutrients such as vitamins A, D, E, K, and beta-carotene. Fat has also proven useful in maintaining healthy weight. Consuming fats helps make us feel more full and satisfied after eating. If you cook with oil, or add oil to salads or spreads, that’s a great start to obtaining a healthy level of fats in your diet, but beware not all fats are the same. Read below to understand some of the various health considerations when choosing the right oil.

Health Considerations

Oils are extracted or pressed from various seeds and nuts, and have their own unique chemical composition, meaning some are better suited to raw applications, whereas some are best for cooking. Oils from different sources can vary significantly in nutritional composition, including the proportions and types of fatty acids they contain. This can significantly influence their health effects and considerations. All oils contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated.

Heart Healthy Oils

Unsaturated fats tend to be heart healthier then saturated fats. These are broken down into monounsaturated fats, and polyunsaturated fats. Monounsaturated fats are found in high concentrations in olives, avocados, and nuts, while polyunsaturated fats are found in foods like walnut, flax seeds, and fish.

  • Monounsaturated fats have been shown to improve blood cholesterol levels. They’re found in: olive oil, canola oil, peanut oil, avocados, and some nuts. Monounsaturated fats are liquid at room temperature and generally more stable than polyunsaturated fats.
  • Polyunsaturated fats can lower bad cholesterol levels (LDL cholesterol). One type is omega-3, which can help prevent blood clots, reduce the risk of stroke and help lower triglycerides, a type of blood fat linked to heart disease. Omega-3 fats can be found in cold-water fish (mackerel, sardines, herring, rainbow trout and salmon), omega-3 eggs, flaxseed, walnuts, pecans and pine nuts. Polyunsaturated fats are liquid at room temperature and generally the least stable for cooking. Another type of polyunsaturated fat is omega-6, while it also helps lower LDL cholesterol, in large amounts it may also lower the good (HDL) cholesterol, so it should be eaten in moderation. Omega-6 can be found in safflower, sunflower and corn oils, and nuts such as almonds, pecans, brazil nuts and sunflower seeds.

The Right Oils

  • Olive Oil is a core ingredient of the heart-healthy Mediterranean diet. Cold-pressed, extra virgin olive oils have been extracted without chemicals, and are great heart healthy choice for oil, containing higher amounts of healthful monounsaturated fats compared to other oils. You can use olive oil for sautéed dishes and baked goods, but it has a relatively low smoke point, so it’s not good for deep-frying.
  • Canola Oil is high in monounsaturated fats and low is saturated fat. It also contains high levels of polyunsaturated fat. Canola oil has a higher smoke point than olive oil and a neutral flavor, so it is better for higher heat cooking, such as roasting and frying. Because it doesn’t have as much flavor as some other vegetable and seed oils, avoid it for salad dressings and other dishes in which you want to add some flavor.
  • Flaxseed Oil is an excellent source of omega-3 fatty acids which may lower your risk for certain types of cancer, and may help reduce symptoms of arthritis. Don’t heat this oil, use it in cold dishes like smoothies and salad dressings.
  • Avocado Oil is rich in healthy monounsaturated fats. Avocado oil has a higher smoke point than olive oil, so it is better for higher-heat cooking. It can be used for stir-frying, sautéing, or searing and baking.
  • Walnut Oil is a healthy choice and a good source of omega-3 fatty acids. Walnut oil is unrefined and has a very low smoke point, so it should not be used for cooking. It has a rich, nutty flavor and is best for salad dressings and as a flavor booster to finish a dish.
  • Sesame Oil is a staple in Southeast Asian cooking. Sesame oil contains anti-inflammatory and antioxidant properties, potentially helping lower the odds of cardiovascular disease. It has a high smoke point, which makes it good for high-heat cooking like stir-frying. 
  • Grapeseed Oil is low in saturated fat and has a high smoke point, which makes it a healthy choice for all kinds of cooking and grilling. Its nutty but mild flavor also works well in salad dressings or drizzled over roasted veggies.
  • Sunflower Oil is high in unsaturated fats and low in saturated fat.

Unhealthy Oils

Saturated fats are the least healthy. They can raise bad (LDL) cholesterol, a risk factor in heart disease and stroke. Canada’s Food Guide recommends a shift towards more plant-based foods to help reduce the amount of saturated fat we consume. Foods high in saturated fat include: fatty meats, full-fat dairy products, coconut and palm oils, and especially highly processed foods. Removing these foods from our diet ensures a reduction in saturated fat intake. Saturated fats are solid at room temperature and very stable. They resist oxidation and often tolerate higher temperatures, which is why they are widely used in highly processed foods.

The Wrong Oils

  • Coconut Oil. There is some controversy around the health benefits of coconut oil. Coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat. That said, coconut oil may also raise your LDL cholesterol levels, which is not good for your heart. If you want to use coconut oil for cooking or baking, do so in moderation, and as part of a wider healthy diet.
  • Partially Hydrogenated Oils. The primary source of unhealthy trans fats in a person’s diet is partially hydrogenated oil, which can be found in processed foods, according to the AHA. These trans fats are created through an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. To maintain good health, products containing partially hydrogenated oils should be avoided.
  • Palm Oil is composed of roughly equal parts saturated fat and unsaturated fat. Because it’s semisolid at room temperature, it’s often used in processed foods in place of partially hydrogenated oils. When cooking however, palm oil should be avoided, in favor of other oils lower in saturated fats. There are also ethical concerns over the use of palm oil, as palm oil production has been linked with deforestation and unjust working practices.

Smoking Point

When choosing the right oil, It’s important to consider whether that oil is still healthy to consume after its been heated during cooking. When cooking oils are heated, they eventually reach their smoking point. This is the temperature at which they are no longer stable, begin to break down, and start smoking. Once oils reach this point they also begin oxidizing and start releasing free radicals, which may be linked overtime with diabetes, atherosclerosis (the hardening of the blood vessels), inflammation, hypertension, heart disease, neurodegenerative diseases, and certain types of cancers. Additionally, upon reaching their smoke point, oils release a substance called acrolein, that causes the unpleasant burnt flavor.

Cooking oils have a range of smoke points, from relatively low (325° F), to very high (520° F). You should never cook with any oils above their smoke point.

Chart of Oil Smoke Points

Oil Smoke Point ºF Smoke Point °C
Refined Avocado Oil 520ºF 271°C
Safflower Oil 510ºF 266ºC
Rice Bran Oil 450ºF 254ºC
Refined or Light Olive Oil 465ºF 240ºC
Soybean Oil 450ºF 232ºC
Peanut Oil 450ºF 232ºC
Corn Oil 450ºF 232ºC
Refined Coconut Oil 450ºF 232ºC
Sunflower Oil 450ºF 232ºC
Refined Sesame Oil 410ºF 210ºC
Vegetable Oil 400-450ºF 204-232ºC
Canola Oil 400ºF 204ºC
Grapeseed Oil 390ºF 199ºC
Unrefined or Virgin Avocado Oil 375ºF 190ºC
Unrefined Sesame Oil 350ºF 177ºC
Extra Virgin or Unrefined Coconut Oil 350ºF 177ºC
Extra Virgin Olive Oil 325-375ºF 163-190ºC

Processing and Refining

Another thing to consider when choosing the right oil to use, is the amount of processing it has undergone. Cost is often a good indicator – highly refined oils are often cheaper, and have a more uniform appearance. Some refined oils are also extracted using chemical solvents, so many health-conscious consumers avoid these, opting instead for less refined, healthier alternatives, made through expeller pressing and centrifuging, often labeled as “cold-pressed.”

  • Unrefined Oils have undergone less processing. They often contain more nutrients and possess a more pronounced natural flavor, color and fragrance. They may also contain sediments and appear cloudy. Often they are more heat sensitive, and go rancid more quickly. Unrefined oils are best used for raw preparations like in dressings or dips, or with low heat sauteing or baking.
  • Refined Oils have been artificially processed. Refining reduces the nutritional value as well as the natural flavors and fragrances. It also removes sediments, making refined oils more shelf stable and heat-resistant. Refined oils are a good choice for high-heat applications like grilling and frying.

Storage

Air, heat and light cause oils to oxidize and turn rancid. Natural oils should smell and taste fresh and pleasant. Rancid fats may promote certain cancers and heart diseases. It is best to store oils in an opaque, airtight, glass bottle in a cool, dark place. Oils that should be refrigerated include those with a lower saturated fat levels, like safflower, sunflower, and walnut.

Different Oils For Different Purposes

How you plan on using your oil is going to be one of the determining factors in selecting the right oil for you:

High Heat Applications

These oils are best for searing, browning and deep frying, which should ideally be avoided or limited.
  • Refined coconut oil, and refined avocado oil, (refined avocado oil boasts the highest known smoke point of any plant oil at 520ºF).

Medium-High Heat Applications

These oils are best for baking, oven cooking or stir-frying.

  • Ideal oils include unrefined sesame oil, canola oil, refined peanut oil, and light olive oil (which has a far higher smoke point than that of extra virgin variety).

Medium Heat Applications

These oils are best for light sautéing, sauces and low-heat baking.

  • Ideal oil include extra virgin, cold-pressed olive oil, virgin coconut oil, unrefined peanut oil, and unrefined avocado oil.

No Heat Applications

These oils are best for making dressings, dips or marinades.

  • Ideal oils include walnut oil, flax oil, and fish oils.
  • Toasted sesame oil and extra virgin olive oil also work well.

Tips for Choosing the Right Oil

  • Oil is still fat. Reduce your oil intake to within 25-35% of your total daily calories.
  • Opt for more olive oil. Central to the Mediterranean diet, extra-virgin olive oil (EVOO) has the lowest oxidation rate of cooking oils. It is also an excellent source of antioxidants, which also protect cells from damage.
  • Try alternative cooking methods. Improve your health by choosing cooking methods and techniques that reduce both the amount and temperature of the oil you are consuming, such as air frying.
  • Make sure your oil is fresh. Rancid, oxidized oil is bad for your health. Store your oils in an opaque container in a cool, dark and dry place. *Grapeseed and walnut oils are an exception. They should be stored in the refrigerator.
  • Cut out spray oils. You can get the same results by applying a small amount of the oil of your choice to a pan then wiping it with a towel or brush. You could also try nonstick or ceramic pans.
  • Always cook below your oil’s smoking point, to reduce the risk from free radicals.

Recap

As we’ve seen, selecting which oil to use is not a simple game of pick and choose. Each oil is unique, bringing with it its own unique set of health benefits and concerns. Start by using the above guide to oil cooking applications and the chart for smoke points as a starting point,  then start exploring today!

SOURCES

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Denise

Denise is the most positive person you will ever meet. She takes pleasure in sharing and giving and is selfless beyond imagination. She is also an animal lover and will never miss the opportunity to say hello to any four legged friends along her journey. Denise is also an advertising and PR wizard and will charm your socks off. In 2021 her journey began becoming an irreplaceable part of More Than Our Story.

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