What are the healthiest, least processed cooking oils? When you hear the word “vegetable oil,” you might assume these oils are healthy. But these oils, like corn oil, soybean oil, and cottonseed oil, are refined seeds oils that aren’t healthy to cook with. Before these oils reach store shelves, they’re processed, bleached, and deodorized. These processes strip the oils of their health benefits and this results in a product that’s low in nutrients.
Plus, studies show that heating oils exposed to high temperatures produce toxic compounds called aldehydes. Still, there are times when you need to use oil when you cook. Otherwise, how can you sauté? Let’s look at some healthier choices when it comes to cooking oils.
Extra-Virgin Olive Oil
Thanks to its heart-healthy monounsaturated fats and antioxidants, extra-virgin olive oil is a top choice for low to medium-temperature cooking. Because olive oil has a low smoke point, don’t use it for high-temperature cooking like frying. Extra-virgin olive oil is the least processed oil but ensures the olive oil you buy is authentic. There’s lots of olive oil fraud out there.
One study of olive oil brands, including ones you commonly see on supermarket shelves, found 67% were not pure olive oil. Manufacturers add other cheaper oils to olive oil and label it as extra-virgin olive oil. Look for olive oil certified by the North America Olive Oil Association as legitimate.
Avocado Oil
Avocado oil has the same heart-healthy oils like olive oil, but it has a higher smoke point. This means you can use it in high-temperature cooking. It’s also a good source of vitamin E, an antioxidant vitamin. Some ways to use avocado oil:
- Use it in salad dressings. Avocado oil lends a rich, creamy flavor to any dressing you make. It also adds vitamin E and antioxidants to salads.
- Use it for sautéing or stir-frying. Avocado oil doesn’t burn easily, so you can use it for frying without worrying that your food will taste scorched or smoky. This makes it a good choice if you plan to use the same pan to make something else later in the week. You don’t have to worry about the residual taste of burnt food affecting what you cook next time around.
- Use it in a marinade. Avocado oil is an effective tenderizer.
One distinguishing feature of avocado oil is its rich, green color that gives it visual appeal as a salad dressing or on grilled vegetables. Unfortunately, avocado oil fraud exists too, so choose carefully and don’t buy only based on price.
Walnut Oil
Walnut oil is another less processed oil, made from walnuts. It has a delicious nutty flavor that makes it a tasty addition to salad dressings. Walnuts contain short-chain omega-3 fatty acids and a variety of antioxidants, although it’s unclear whether the oil retains the full benefits of these healthy fats.
To get the most benefits from walnut oil, choose unrefined walnut oil since high temperatures and processing destroys healthful components in the oil. The smoke point of walnut oil is 320 degrees F., which makes it suitable for sauteing and pan-frying, but you may damage some of its omega-3s if you heat walnut oil to a high temperature. The best way to use walnut oil is for low-temperature applications like salad dressings. Add it to dishes after they’re cooked, for example, drizzled on top of pasta or over vegetables.
Flaxseed Oil
Flaxseed oil comes from ground flaxseeds and is one of the best sources of short-term omega-3 fatty acids called alpha-linolenic acid (ALA). Studies suggest flaxseed oil has anti-inflammatory properties, although short-term omega-3 fatty acids don’t necessarily have the same benefits as long-chain omega-3s, such as those in fish oil.
There is evidence that the ALA in flaxseed is beneficial for heart health. One concern is a study linking ALA to a higher risk of prostate cancer in men. However, this is unproven at this point. A link doesn’t necessarily show that ALA causes prostate cancer.
Less than 10% of short-chain omega-3s are converted by your body to the long-chain form. Due to the anti-inflammatory benefits of flaxseed oil, it’s a better option than refined oils. However, flaxseed oil has a low smoke point. Heating it can destroy many of its potential health benefits. That’s why it’s best to use flaxseed oil for low-temperature applications like salad dressings, and not heat it. Try drizzling it over pasta dishes or greens, or add a spoonful to your morning smoothie.
Flaxseed has a mild taste, so it doesn’t interfere with the taste of the food you put it in. Some people think it has a slightly nutty flavor that enhances the taste of salad dressings. Moreover, it tends to solidify when refrigerated, in the same way that olive oil does. This makes it easy to use for salad dressings and other emulsions.
Coconut Oil
Coconut oil is more controversial, although it works well for high-temperature cooking. It contains 80% saturated fat, the kind linked with cardiovascular disease. Studies show it has both positive and negative effects on blood lipids. It increases HDL-cholesterol, the type associated with a lower risk of cardiovascular disease but increases total cholesterol and triglycerides.
Despite this, coconut oil holds up well to high temperatures and is a healthier alternative to highly refined cooking oils, such as corn oil and soybean oil. But this is one you should use only in moderation. Use it only for high-temperature cooking.
The Bottom Line
Enjoy all oils in moderation. Though some oils, like the ones listed above, are healthier than refined vegetable oils, they are all calorie-dense with around 128 calories per tablespoon and they don’t ad a lot of nutritional value.
References:
- Random Testing of Store-Bought California Extra Virgin Olive Oils: 67% Fail New Olive Oil Commission of California (OOCC) Standards. cdn2.hubspot.net/hubfs/518490/2015_survey_of_california_evoo.pdf
- “Olive Oil Certified Quality Seal Program.” aboutoliveoil.org/certified-olive-oil-list.Flaxseed Oil: Benefits, Side Effects, Dosage, and Interactions.” 05 Nov. 2018, verywellhealth.com/flaxseed-oil-health-benefits-how-to-use-and-cautions-4178046.
- “Coconut Oil | The Nutrition Source | Harvard T.H. Chan ….” hsph.harvard.edu/nutritionsource/food-features/coconut-oil/.
- “COCONUT OIL: Overview, Uses, Side Effects, Precautions ….” webmd.com/vitamins/ai/ingredientmono-1092/coconut-oil.
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