Cooking oils let you sauté and panfry meats and vegetables so they achieve a golden brown color. The only issue: Not all cooking oils are good for you. Oils like corn, canola, and sunflower have developed a bad reputation because of their high omega-6 fatty acid content, which may contribute to chronic inflammation when consumed in excess. That said, there’s a long list of healthy cooking oils that lack adverse contents. Olive oil is a popular choice because it’s low in omega-6 fatty acids and rich in heart-healthy omega-3s, which are known to reduce inflammation and support cardiovascular health. Its neutral flavor also works well in any dish. Recently, a First for Women reader who cooks regularly with olive oil wrote in to ask if there are nutrient-rich oils she might use an alternative. We forwarded her question to nutrition experts Mira Calton, CN, and Jayson Calton, PhD. Here’s what they recommend.
What cooking oil do you use most often?
- Canola oil
- Olive oil
- Coconut oil
- Avocado oil
The best oil for cooking
Q: I’ve always used olive oil for cooking because it’s touted for heart health. But there are so many choices at the supermarket, and I wonder if I should be using avocado or grapeseed oil instead?
A: While there are many cooking oils, only avocado oil compares to olive oil from a nutritional standpoint. It has many similar properties to olive oil, including being high in antioxidants and healthy fats, particularly oleic acid, a monounsaturated fatty acid that’s been shown to reduce the risk of cardiovascular disease and certain cancers. Like extra-virgin olive oil, avocado oil fights the cellular inflammation associated with aging and other diseases. And it contains nearly as much vitamin E, which is key for your skin and brain health, as olive oil.
The main difference between the two cooking oils? Avocado oil has a higher smoke point, so it can withstand hotter temperatures before it starts to degrade and release inflammatory particles that increase the risk of health woes. We stick to olive oil for general cooking but use avocado oil when grilling or cooking on high heat. Click through to learn about grapeseed oil and cholesterol.
What about grapeseed oil?
Grapeseed oil is another popular option for those looking to diversify their oil use, but how does it stack up nutritionally? While it has a high smoke point similar to avocado oil thus making it suitable for high-heat cooking, it’s also high in omega-6 fatty acids. This can be a concern if consumed in large quantities, as omega-6s may contribute to inflammation when not balanced with enough omega-3s in the diet. For this reason, experts recommend limiting its use and opting for oils like olive or avocado that offer more heart-healthy benefits.
Is coconut oil healthy?
Coconut oil has gained popularity in recent years both in the culinary world and in cosmetics, but is it as healthy as olive or avocado oil to cook with? While coconut oil contains medium-chain triglycerides (MCTs), which some studies suggest may boost metabolism and support brain health, it is also high in saturated fat. The American Heart Association recommends using coconut oil in moderation, as high intake of saturated fats can raise LDL (“bad”) cholesterol levels, increasing the risk of heart disease. For cooking, it’s best used sparingly or for occasional recipes.
Meet our expert panel
Nutrition experts Mira Calton, CN, and Jayson Calton, PhD, are leading authorities on nutrition and micronutrient deficiencies. They are also the bestselling authors of Rebuild Your Bones: The 12-Week Osteoporosis Protocol (available at Amazon). To ask them a question, send an email to health@firstforwomen.com.
For more information about the recent scare involving canola oil, click through The Rumor About Canola Oil Being Banned in Europe Has A Grain Of Truth.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
This article originally appeared in our print magazine, First For Women.
