The right kind of fats make all the difference when it comes to food. Similarly, the cooking oil you choose can significantly impact the nutritional value of your meals. Different oils contain varying levels of healthy fats, vitamins, and antioxidants, which can affect your overall health. People often think fats are bad for you, but our bodies actually need good fats to stay healthy. Fats give us energy and help our bodies absorb important nutrients. They're also crucial for things like cell growth and healing. 

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Dr. Lakshmi Kilaru, Ph.D Food Science and Nutrition, University of Georgia (USA), and Head Nutritionist, URLife explains that fats make up the outer layer of our cells, which helps our bodies work properly. So, fats aren't all bad—they play a big role in keeping us healthy. Cooking oils contribute to the flavour profile of your dishes. Selecting the right oil can enhance the taste of your food and elevate your cooking. Certain oils are associated with health benefits, such as reducing inflammation or improving heart health. Conversely, some oils contain unhealthy fats that may increase the risk of chronic diseases. 

So, how do we sort out the confusion of choosing the right type of cooking oil? By considering a few factors that can help you make the right decision.

 

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Benchmarks for Choosing Cooking Oils

As a matter of fact, there are certain criteria for choosing healthy oils that will serve you the best. Not everyone knows which oil is healthiest, so it becomes important to know a few differentiating factors. 

• Smoke Point: One of the major criteria for selecting the right type of cooking oil is its smoke point. Oils with high smoke points such as avocado oil, refined coconut oil, and peanut oil have high-heat cooking methods like frying, sautéing, and grilling. This helps prevent the oil from breaking down, producing harmful compounds, and imparting off-flavours to your food. 
• Nutritional Profile: Another important factor to look for in oils is its favourable balance of healthy fats. Oils containing monounsaturated and polyunsaturated fats, and minimal amounts of saturated and trans fats are considered good for health. Consider the oil's omega-3 and omega-6 fatty acid content, as well as its vitamin and antioxidant levels. Olive oil, flaxseed oil, and walnut oil are examples of oils with beneficial nutritional profiles.
• Flavour Compatibility: Choose oils that meet the demand of the flavour profile of the dish. For instance, using extra virgin olive oil for Mediterranean-inspired dishes, sesame oil for Asian cuisine, and toasted pumpkin seed oil for salads or drizzling over roasted vegetables makes them taste better.
• Processing Method: Opt for oils that are minimally processed and extracted using methods that preserve their nutritional integrity and flavour. Cold-pressed, expeller-pressed, and unrefined oils are generally preferred over highly refined oils, as they retain more nutrients and natural flavours.
• Health Benefits: Last but not the least, certain oils also possess potential health benefits. For example, olive oil is rich in monounsaturated fats and antioxidants, which may help reduce the risk of heart disease. Similarly, oils like coconut oil and avocado oil contain medium-chain triglycerides (MCTs) and may support weight management and brain health.

 

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The Best Cooking Oils For You

If you're in search of healthy cooking oils, these healthy fats are excellent choices. Not only are they suitable for everyday cooking, but they have been shown to offer health benefits, including reducing the risk of heart disease and providing protective antioxidants. Omega-3, essential fats, provide nutrients for hair growth and prevent hair follicle inflammation, which leads to hair loss," says Dr. Lakshmi.

Here are some excellent options for healthiest oils:

1. Olive Oil: Olive oil is yielded by crushing, pressing, and extracting oil from olives. It is high in heart-healthy monounsaturated fats, vitamin E, and polyphenol antioxidants, which contribute to various health benefits. Virgin olive oils, including extra-virgin olive oil (EVOO), are considered to be of the highest quality because they are unrefined and more concentrated. Diets rich in olive oil have been linked to reduced risk of common health conditions such as heart disease. The smoke point of extra virgin olive oil lies between 350 and 410 degrees Fahrenheit. 

Olive oil is a great option for most low-to-moderate-heat cooking methods and can also be used as a finishing oil. When buying olive oil, look for a product in a dark glass or opaque metal container, as exposure to heat, oxygen, and light can affect the quality of the oil.

2. Avocado Oil: Avocado oil is a heart-healthy fat that is great for cooking. The majority of the fat in avocado oil is monounsaturated, which is linked to heart health benefits such as supporting healthy blood lipid levels. Avocado oil is also rich in vitamin E and plant compounds like polyphenols, proanthocyanidins, and carotenoids, which function as powerful antioxidants, helping to protect cells against oxidative damage. Refined avocado oil is best for high-heat cooking methods, such as frying and roasting, as its smoke point is 482 degrees Fahrenheit.
When shopping for avocado oil, it’s important to choose products made with 100 per cent avocado oil. Just like olive oil, avocado oil is sensitive to light, so it’s best to select avocado oil products in dark glass or opaque metal containers.

3. Sesame Oil: Looking for a delicious oil for moderate-heat cooking? Look no further than sesame oil. Derived from sesame seeds, this oil is packed with healthy fats and powerful antioxidants like sesamin and sesamolin, which offer numerous health benefits. Sesame oil is known to help lower LDL cholesterol and promote healthy blood sugar levels, making it a smart choice for your overall well-being.
Unrefined sesame oil has a smoke point of 350 Fahrenheit, while refined sesame oil has a smoke point of 450 Fahrenheit. 

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Oils to Avoid

Now, which oils are bad for you? There are different kinds of fats, and they affect our bodies differently. You might have heard about "good" fats and "bad" fats. Saturated fats and trans fats are not so good for us. Trans fats, especially, which are often in fast food and processed foods, can mess up your cholesterol levels, so it's best to avoid them. Dr. Lakshmi says we should eat less of them, so it's a good idea to limit how much we have. 
Although your overall diet is crucial for your health and disease prevention, opting for healthier fats is always better.

1. Refined Vegetable Oils: Highly refined oils like canola oil, corn oil, and soybean oil undergo a refining process to prolong their shelf life and give them a more neutral colour and taste. This process, which includes bleaching and deodorising, strips off beneficial compounds like polyphenol antioxidants, and vitamin E from the oil. 
Additionally, some vegetable oils, such as corn oil and soybean oil, contain higher levels of polyunsaturated fats, which are susceptible to oxidation when exposed to very high temperatures. Oxidation is a reaction between fats and oxygen that produces harmful compounds called free radicals. These oils are commonly used for frying foods and are often heated repeatedly, making them even more prone to oxidation. Regularly consuming repeatedly refined vegetable oil may increase inflammation and harm heart health by increasing blood pressure, cholesterol, and blood vessel inflammation.

2. Low Smoke Point Oils: It's important to choose healthier fats for cooking and to avoid using oils that aren’t meant for cooking, such as flax oil. Some oils have a low smoke point and should not be heated. For example, flax oil has a smoke point of just 217 degrees Fahrenheit, making it unsuitable for cooking. Other oils with a low smoke point include fish oils, walnut oil, and pumpkin seed oil. Heating these oils to high temperatures can damage the oil and create harmful compounds that can affect your health.

 

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Right Ways To Use Cooking Oil

If you want to optimise your fat intake, consider consulting a healthcare provider or a registered dietitian for personalised guidance. Here are some great ways to incorporate healthy cooking oils into your daily meals:

• Enhance the flavour of your vegetables by sautéing them in olive oil or avocado oil. 
• Add a delightful flavour to your stir-fries and noodle dishes with sesame oil. 
• Opt for avocado oil when using high-heat cooking methods like pan-frying. 
• Elevate the taste of your soups and stews with a drizzle of olive oil.

 

Understanding the role of healthy oils in our diet and their impact on our health is crucial. While some oils like olive, avocado, and sesame oil are beneficial and essential for maintaining various bodily functions, others, such as walnut oil, fish oil, and refined oil, should be avoided as much as possible due to their negative effects on health. It's important to make informed choices about the types and quantities of oils we consume, aiming for a balanced diet that supports our health and vitality. If you are looking to eat healthier try our nutritional programs at UR.Life. By prioritising healthy oils and avoiding unhealthy ones, we can promote our long-term health and well-being.

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