10 of the Healthiest Cooking Oils For Better Health!

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When we are searching for the healthiest cooking oils, the first name which is always stuck on our mind is Olive oil, but it isn’t your only option. Yes, we all know this oil and we love olive oil, but here’s the thing: You will be surprised to know that It may not be the best choice, depending on what you’re cooking.

Different oils have different qualities that make them better for certain uses. Some are best for baking, some are best for frying, and some are best in salad dressings. But which is best for which? Do you want to know so Keep reading and learn the healthiest oils to cook with, plus when exactly to use them.

First, thing first on how to choose the healthiest cooking oil based on what you’re making.


Before you pick oil to use, it’s important to assess the needs of your recipe and the oil’s smoke point. If you aren’t sure what a Boiling point is, Elizabeth Ann Shaw, M.S., R.D.N., C.L.T., explains that it’s simply the point at which an oil begins to smoke and become ineffective for use. Here’s the smoke point you want if you’re…


Frying: If you’re trying to fry something fish or potatoes, then, in that case, you’ll want to opt for an oil with a neutral flavor and a high smoke point. Oils with high smoke points are typical because their heat-sensitive impurities are often removed through chemical processing, bleaching, filtering, or high-temperature heating. A high smoke point is typically when you fry at 375 degrees F, as that’s the temperature you usually fry at. Oils with high smoke points include pure olive oil, safflower oil, avocado oil, vegetable oil, peanut oil, and canola oil.


Baking: it’s best to opt for a neutral oil If you’re looking for something to bake with, Think canola oil, coconut oil, and vegetable oil.
Sautéing and searing: You should choose a more flavourful oil with a lower smoke point. Good options include extra-virgin olive oil, canola oil, safflower oil, sesame oil, and peanut oil.
Dressing: As for the dressing, the flavourful stuff is always best. Go for extra-virgin olive oil or flaxseed oil.


One last disclaimer: Even the “good fats” in some oils listed below still have fats, so just because an oil is healthy, that doesn’t mean you should down it like its calorie-free. OK,  now let’s start with our list, here are the healthiest cooking oils to keep you healthy and fit.

1. Pure olive oil


If you love frying things like fish or potatoes in olive oil, you’ll want to use the pure stuff instead of EVOO. Pure olive oil has a boiling point of 465 degrees F, which can stand up to that frying heat. Unfortunately, it’s not quite as flavourful, because it’s chemically processed. It also doesn’t have as many health benefits fats as high-quality extra-virgin. But that’s the oil which is for being able to use it for heavy-duty cooking.


Best for Frying


Not recommended for Salad dressings

2. Safflower oil


If you’re still have a doubt of vegetable and canola oils, may I recommend you all safflower oil? Theirs a research done on safflower oil and it is found that safflower oil is low in saturated fats, high in omega-9 fatty acids, and it has a neutral flavor and high smoke point. In fact, at 510 degrees F, it has the highest boiling point of all the oils listed. Safflower oil is sold both in chemically processed and cold-pressed like olive oil, and it’s up to your decision which version you opt for will have that same high boiling point.


Best for Frying and sautéing


Not recommended for Salad dressings

3. Extra-virgin olive oil


Lisa Sassoon, clinical associate professor of nutrition at NYU Steinhardt, is obsessed with extra-virgin olive oil, and who can blame her? It’s high in heart-healthy monounsaturated fats which make your heart healthy and a quality bottle can truly take you on a taste bud adventure So, are ready for it? There’s one catch with extra-virgin versus other grades of olive oil: It has a relatively low boiling point (325 to 375 degrees F), which means you may not want to use it for frying or roasting at temperatures above that boiling point.


Additionally, cooking a good EVOO extra virgin oil will break down its structural integrity which mixes with both its flavor and nutrition, so you may want to save your fancy bottle for drizzling and finishing dishes. You have to find out your perfect bottle.


Best for: Sautéing and drizzling


Not recommended for Frying or roasting above 375 degrees F

4. Vegetable oil


Vegetable oil is kind of a similar to canola oil. It’s also chemically processed, has a similarly high smoke point (400 to 450 degrees F), and its neutral flavor. Again, these characteristics make it good for roasting, frying, and baking. But what is good in taste that doesn’t mean it will healthy too. It’s not the healthiest oil ever since the chemical processing depletes the natural mineral content—and that’s why it has that high boiling point.


Best for Frying, roasting, and baking


Not recommended for: Sautéing and salad dressings


5. Avocado oil

According to Sassoon, “avocado oil is the new kid on the block.” Much like coconut oil, it is beloved by the clean-eating community and surrounded by that same health food halo. However, unlike coconut oil, it doesn’t have saturated fat as much it only contains 1.6 grams per tablespoon. It is, however, packed with heart-healthy monounsaturated fats, and it has a high boiling of point (375 to 400 degrees F) and neutral flavor without being chemically processed like vegetable and canola oil. It’s a bit more expensive than those more processed oils, but if you’re interested in avoiding refined foods, want that high boiling point, and don’t mind the splurge, then this is a great alternative.


Best for Frying


Not recommended for Budget cooking


6. Peanut oil


Peanut oil is one of the more flavourful oils out there. Meaning, you should probably only use it if you want your food to be flavored like peanut. Sassoon recommends adding it to peanut butter cookies or using it to sauté stir-fries. It also has a high boiling point of 450 degrees F, so you can even use it to fry foods like tempura. Like canola oil and vegetable oil, it is also chemically processed and low in saturated fat.


Best for Frying and sautéing


Not suggested for: Foods that shouldn’t taste like peanut


7. Sesame oil


Another highly flavourful oil, this one goes a long way. “Sesame oil adds so much taste to a dish, that you don’t need to use a lot. You can use it as alternative to peanut oil if you have a peanut allergy or just aren’t fond of that peanut flavor. And it’s cold-pressed rather than chemically processed like extra-virgin olive oil. So, while it may not have the highest boiling point ever (350 to 410 degrees F), it’s a good unrefined option, if that’s what you’re looking for.


Best for Sautéing


Not recommended for: Foods that shouldn’t taste like sesame


8. Flaxseed oil


This oil has a couple of interesting characteristics: For one, it’s high in omega-3 fatty acids, so you may want to look into using it more often if you don’t eat a lot of omega-3 rich fish. it’s incredibly sensitive to heat and oxidizes quickly, you absolutely can’t cook with it. For this reason, you’ll want to use it in salad dressings and drizzle it over dips like hummus. Buy small bottles so you can empty it quickly and be extra sure to store it in a cool dark place.


Best for Drizzling and salad dressings


Not recommended for: Cooking


9. Coconut oil


I don’t mean to hurt anyone’s feeling, but coconut oil isn’t the miracle cream it’s advertised as. Well, actually, as a cream, it is kind of a miracle there are so many ways to use it for beauty treatment, but when it comes to preparing meals, we can’t suggest you to eat as much as you want.
In fact, by some measures, you know it’s about as healthy as butter now that’s amazing. Shaw tells SELF that, much like butter, the reason it’s solid at room temperature is that it has a high content of saturated fat—12 grams per 1 tablespoon. In recent time there were a lot of debate over this issue whether or not saturated fat is good or bad for you, so this information doesn’t mean you should totally rule out coconut oil. Coconut oil, unlike most other saturated fats, raises both your “good” and “bad” cholesterol in your body, and since it’s the ratio of those it gives the oil an edge over butter or lard, that matter most to heart health. The exception: baking. That coconut oil, which is creamy, fatty quality makes a great vegan butter alternative for baked goods. If you do want to use it for other methods like sautéing or roasting, know that it has a relatively low smoke point of 350 degrees F.

10. Canola oil


I don’t know about you, but I grew up thinking canola oil was one step away from propane—AKA, really fragging bad for you. People often think of it as unhealthy and they associate it with fried food. And though yes, canola oil’s high smoke point (400 degrees F) and neutral flavor make it an excellent vehicle for frying, it isn’t actually all that bad for you on its own. The reason it has a high smoke point is that it is chemically processed, but that doesn’t have much of an effect on its health qualities. It can be used for roasting, frying, and baking because much like most of the other healthy oils on this list, it’s low in saturated fats, and cooks don’t usually recommend using it for sautéing Because it has a neutral taste that doesn’t do much for your food in the flavor department.


Best for Frying, roasting, and baking


Not recommended for: Sautéing and salad dressings

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