Don’t know which cooking oil to use? You’re not alone. Let’s take the mystery out of cooking oil and discover the benefits and pitfalls of each.
With so many cooking oils available, it can be difficult to decide which one to use and when. Considerations such as nutritional profile, smoke point, and amount of processing are key attributes when trying to decipher the mystery.
NUTRITIONAL PROFILE
Certain oils boasting to be the healthiest are often very expensive, making them inaccessible to most, while some of the more affordable options may be putting your health at risk. There is often conflicting evidence when it comes to the health benefits of different oils on the market. Some oils have been linked to improved blood sugar levels and reduced risk of stroke and heart disease, whereas others have been linked to increased inflammation, a negative impact on memory, and lower blood levels of antioxidants.
According to the American Heart Association, oils extracted from plants that are rich in polyunsaturated or monounsaturated fat are the best choice. Both of these fats have been linked to a lower risk of cardiovascular disease, particularly if they’re used in place of saturated fats. Saturated fats can cause problems with cholesterol levels, which may increase your risk of heart disease and stroke. Although some seed and vegetable oils may be rich in polyunsaturated and monounsaturated fats, they may be highly processed. Recent studies have linked many seed oils with various serious diseases. So, when selecting the appropriate oil and brand, consumers need to consider the source of the information and the possible motive of mainstream media. For example, many studies linking canola oil to heart health benefits were funded by the canola industry itself—some food for thought.
SMOKE POINT
While the nutritional attributes of cooking oil are important, oils have a range of temperatures at which they are no longer stable, also known as the smoke point. One oil may claim a more favourable nutritional profile over another, but many of the nutrients in the oil degrade when it starts to burn or smoke. It's at this point that the oil begins to oxidize and release free radicals. Excess free radicals in the body can wreak havoc and have negative health consequences. Oils heated past their smoke point also produce a bitter flavour.
PROCESSING
The amount of processing the oil has undergone also plays a role in its quality and smoke point. Refined oils are extracted from their source by using high heat and chemicals. They undergo various stages of processing including solvent treatments for deodorizing as well as bleaching to fade the colour or remove the scent. Refined oils tend to be more heat stable, although the refining process removes beneficial nutrients, whereas unrefined oils are mechanically extracted or pressed out of fresh fruit, nuts, or seeds; they are called virgin or cold-pressed oils. These oils are as close to their natural form as possible, minimally processed, and truer to their flavour, colour, and aroma. The minimal processing ensures a high-quality, nutrient-rich oil that contains antioxidants, which reduce inflammation.
OLIVE OIL
One of the most versatile and healthy oils to use when cooking, baking, or drizzling is extra-virgin olive oil. Compared to other plant oils, olive oil is highly monounsaturated. The olive and its oil contain cancer-protective, blood-sugar stabilizing, and atherosclerosis-preventing compounds. Many studies have linked extra-virgin olive oil to a variety of health benefits, including a lower risk of cardiovascular disease, type 2 diabetes, some cancers, and even dementia. Of course, as with all packaged foods, it’s important to read your labels, as some olive oils are blends of various oils, and some fail to meet the standards that classify them as extra-virgin.
Unrefined, extra-virgin or cold-pressed olive oil has a relatively lower smoke point of 375°F compared to other cooking oils; therefore, it's best suited for cold dishes or low-heat cooking. With its aroma and flavour, olive oil is perfect to enjoy in cold preparations like salads, dips, sauces, dressings, and marinades.
Refined olive oil, or light olive oil, has a smoke point of 470°F and can be used for sautéing, roasting, grilling, and baking. Yes, baking! If you haven’t tried olive oil in your baking, this is your opportunity to start using it in your cookie and cake recipes—you may be pleasantly surprised with the results.
AVOCADO OIL
Although relatively expensive, avocado oil can be a great choice when it comes to cooking. It’s neutral in flavour and contains both monounsaturated and polyunsaturated fatty acids. It has a similar nutrition profile to olive oil with anti-inflammatory, antioxidant, and heart-health benefits. Unlike extra-virgin olive oil, virgin avocado oil has a higher smoke point of 480°F. Refined avocado oil has an even higher smoke point of 520°F, which makes it a good option for cooking at higher heat such as grilling, baking, frying, sautéing, stir-frying, and roasting.
COCONUT OIL
There’s much debate around coconut oil and whether it should be enjoyed in moderation or avoided altogether. Coconut oil is high in saturated fat. Although saturated fats, as stated earlier, have been linked to high cholesterol and heart disease, some studies have found that the fat in coconut oil (called medium-chain triglycerides) can boost good HDL cholesterol levels without increasing bad LDL cholesterol. These benefits have been attributed to the high content of lauric acid, which is a unique saturated fat found in coconuts, that seems to improve the composition of blood lipids and help kill bacteria and other pathogens. Unrefined, virgin coconut oil has a smoke point of 350°F and is best suited for low-temperature baking and sautéing. Refined coconut oil has a smoke point of 450°F and is best suited for high-temperature roasting and sautéing.
CANOLA & OTHER SEED OILS
Canola oil is derived from rapeseed plants and undergoes intensive processing including the removal of erucic acid, which is a bitter substance that’s toxic in large amounts. The refining processes involved with canola oil and other seed oils like sunflower, soybean, safflower, and corn oil leave them with a very neutral taste and a medium to high smoke point, making them a popular choice for deep frying as well as high-heat preparations.
Health information about canola oil and other seed oils can be conflicting. Some of these oils would be high in vitamin E, phenol, and antioxidants if it weren’t for the refining process, and yet many of these oils have been considered ”heart healthy” despite the harsh processing methods they undergo.
Many seed oils are also high in omega-6 fatty acids, which in small amounts are good for your cholesterol and help protect you from heart disease, but if your ratio of omega-6 to omega-3 fatty acids is too high, this can lead to inflammation in the body. If you choose to cook with these oils at home, use them sparingly or opt for omega-3-rich oils instead, like the aforementioned olive or avocado oil.
FISH, ALGAE, FLAX & WALNUT OIL
These oils are best avoided for cooking, especially high-heat preparations. All of these oils have low smoke points and are best suited for cold preparations like salads, dips, sauces, and dressings, or in the case of fish oil, used as a dietary supplement in small doses.
COOKING OIL SPRAYS
If you want to use the oil sparingly and prefer just a light layer of it in your pan, you might be tempted to reach for a cooking oil spray. Keep in mind that to get the oil out of the can, gases like propane, butane, and isobutane are often used. While these ingredients are deemed safe by the Food and Drug Administration and the European Union for regular use, in large amounts, these same ingredients can be toxic.
Try this instead: non-aerosol products with quality oils, oil spray bottles you fill up yourself, or simply add a measured teaspoon of oil to the pan and spread evenly using a heat-safe brush.
Consider that no matter how healthy your oil is, all types of fats (including healthy oils) are calorie dense—weighing in at around 120 calories per tablespoon. Even healthy oils should be used in moderation and represent only one part of a healthy diet together with whole foods like fruits, vegetables, and whole grains. Overall, choose a healthier cooking oil that can withstand higher temperatures or contemplate adding uncooked oil after cooking your food.
