Among its functions are aiding cell growth, protecting our organs, and playing a role in nutrient absorption. However, how healthy an oil is when it comes off the shelf is only part of the story. It’s also important to consider whether the oil is still healthy to consume after you’ve heated it.

This is because cooking oils have a range of smoke points, or temperatures at which they are no longer stable and begin to break down. And when oil breaks down, it oxidizes and releases free radicals. These compounds can have negative health consequences, potentially causing cellular damage that may lead to disease development. While certain oils provide a health boost, others should be used with caution.

So, with a plethora of “healthy” cooking oils on the market, which one do you choose? Well, that depends largely on the type of cooking you’ll be doing.

Experts agree that extra virgin olive oil has long been the gold standard for cooking oils in kitchens across the globe. Research has found that olive oil contains heart healthy compounds and may help prevent conditions like obesity, metabolic syndrome, and type 2 diabetes. It has a medium smoke point and works well for baking and cooking. It’s rich in antioxidants and may have anti-cancer, anti-inflammatory, and heart health benefits.

Avocado oil with its mild flavor is a great choice. It’s nutritionally similar to olive oil with anti-inflammatory, antioxidant, and heart health benefits. It’s high in unsaturated fats and has a high smoke point. This one is ideal for deep frying, stir-frying, sauteing, and searing.

Coconut oil should either be avoided or embraced in moderation. The industry has done a good job to make it seem like a superfood. It’s not. Don’t make this one your go-to oil. Trendy coconut oil has a high smoke point but is high in saturated fat. And although saturated fat from plants isn’t as harmful as saturated fat from animals, research still has to confirm the difference.

Canola oil has a bad reputation. It is high in saturated fat, is fairly cheap, and often used in not-so-healthy fried foods. It has a high smoke point which is ideal if you want to fry something. This one can take the heat!

Vegetable oil is often a blend of canola, corn, soybean, sunflower and palm oils. Vegetable oil is refined and processed which means it not only lacks flavor, but also nutrients. It’s best to steer clear of this blend as it will burn at a lower temperature, creating carcinogens (which is not great for your health) as it oxidizes.

Sunflower oil has a high smoke point and doesn’t have a strong flavor, which means it won’t overwhelm the dish. But most nutritionists agree that sunflower oil could be worse for your health than animal fats. It contains a lot of Omega-6 fatty acids. Although the body needs them, consuming too much Omega-6 could lead to excess inflammation in the body.

With the right cooking oil choice, you can cook delicious meals and reap the health benefits.

Happy cooking!

Source: healthline.com, everydayhealth.com, bbcgoodfood.com, cosmopolitan.com, cosmoappliances.com, womenshealthsa.co.za, time.com, womenshealthmag.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.