GET THE INSIDE SCOOP ON THE BEST & WORST OILS TO USE IN THE KITCHEN.
What you need to know
Between olive oil, canola oil, and coconut oil -- there are oodles of oils out there.
But NOT all oils are created equal. Some deliver health-boosting benefits. Others are highly inflammatory.
Some break down at high temperatures. Others withstand high heat like a champ.
So how do you know which oils to choose? Read on! This guide will share everything you need to know to use oils the right way.
Things to Consider with Oils
When choosing oils, keep the following in mind:
Smoke point - This is the temperature at which the oil stops glistening
and starts to burn and smoke. When an oil smokes, it releases free
radicals, which can damage the cells of your body.
Flavor - Some oils have a subtle, neutral flavor. Others are more robust
and can enhance the taste of your food.
Type of fat - Some oils come from healthy fats like monounsaturated or
polyunsaturated fats. Others come from unhealthy saturated or trans
fats.
Quality - Lower quality oils are processed or refined. The highest quality
oils are pure and cold-pressed.
Health benefits - Some oils deliver vitamins, antioxidants, or omega-3s.
Other oils can be harmful to your health.
The Best Oils for cooking
When cooking with oils, always keep the smoke point in mind. Oils with higher smoke points work well with high-heat cooking methods like roasting, broiling, stir-frying, or grilling.
Some oils can withstand low-heat cooking methods like sautéing or baking, but break down when the temperature gets too high.
Unrefined oils are more nutritious have have more pronounced flavors. But they don’t withstand heat as well as refined versions. Refined oils have less nutrients and flavor, but have higher smoke points.
The chart below will show you the best oils to use for different cooking methods.
Oil | Smoke point | Flavor | Health benefits | Best for |
Avocado oil (refined) | 520° F | Mild & buttery | High in oleic acid, a heart healthy monounsaturated fat | High heat cooking or low heat cooking |
Avocado oil (unrefined) | 480° F | Mild & buttery | Same as above | Same as above |
Coconut oil (refined) | 450° F | Subtle & sweet | Rich in medium chain triglycerides (MCTs), a type of saturated fat linked with weight loss | High heat cooking, baking & sautéing |
Coconut oil (unrefined) | 350° F | Subtle & sweet | Same as above | Low heat cooking like sautéing |
Olive oil | 390-470° F | Neutral | Heart healthy monounsaturated fats, rich in polyphenols | Low heat cooking like sautéing |
Extra virgin olive oil | 350-410° F | Robust | Same as above | Low heat cooking like gentle sautéing |
Dressing & Finishing oils
While some oils work well for cooking, others are best with no heat. We call these dressing or finishing oils.
As the name suggests, dressing oils are used in salad dressings. Finishing oils are drizzled on dishes just before serving to round out flavor profiles.
Oil | Smoke point | Flavor | Health benefits | Best for |
Extra virgin olive oil | 350-410° F | Robust, fruity & peppery | Heart healthy monounsaturated fats, rich in polyphenols | Gentle sautéing, dressing & finishing |
Hemp seed oil | 330° F | Nutty | Anti-inflammatory, rich in omega-3 fatty acids | Gentle sautéing, dressing & finishing |
Walnut oil | 320° F | Delicate & nutty | Anti-inflammatory, rich in omega-3 fatty acids | Gentle sautéing, dressing & finishing |
Flaxseed oil | 225° F | Nutty & earthy | Anti-inflammatory, rich in omega 3-fatty acids | Dressing & finishing |
Pumpkin seeds oil | 225° F | Rich & nutty | Heart healthy monounsaturated fats, rich in polyphenols | Dressing & finishing |
Almond oil | 225° F | Mild & slightly sweet | Rich in vitamin E, a nutrient that boosts skin health | Dressing & finishing |
Macadamia nut oil | 210° F | Buttery | High in antioxidants | Dressing & finishing |
Oils to Limit or Avoid
While some oils like olive oil are anti-inflammatory, others can actually cause inflammation. This includes oils high in omega-6 fatty acids. We need some omega-6 fatty acids. But today, most people get far too much.
To paint a picture, a healthy omega 6 to omega 3 ratio is between 1:1 to 4:1. But if you eat a typical Western diet, your omega 6: omega 3 ratio can be as high as 20:1.
This sets the stage for chronic inflammation -- which increases the risk of heart disease, diabetes, arthritis, cancer, autoimmune disease, and more.
Not to mention, these oils undergo heavy processing techniques to make them shelf stable. They’re extracted with high heat, and often go through a deodorizing process, which creates trans fats.
So steer clear of the oils below:
Vegetable oil
Canola oil
Soybean oil
Corn oil
Safflower oil
Sunflower oil
Cottonseed oil
Grapeseed oil
Peanut oil
Sesame oil
Oils to Avoid
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