Which Cooking Oil Should I Choose?

Woheema Parasram, MS

Cooking Oils

When it comes to cooking oils, just a quick glance in the grocery store aisle and you’ll see hundreds of options—but which one to buy? It depends on your unique health goals and taste preferences. Are you in search of an oil that’s perfect for your salads, a stir fry or baked goods? Or, are you interested in specific flavor profiles to enhance your next meal? No matter what you’re looking for, we’ve got the answers on which oils to use, when and why.

What is Cooking Oil?

What is an oil exactly? Oils are fats that are liquid at room temperature. Oils come from a variety of sources such as vegetables, fruit (think avocado), nuts, seeds, olives and even fish. While they are not entire food group themselves, they provide valuable nutrients such as monounsaturated and polyunsaturated fats, vitamin E and phytonutrients. (1)

Solid fats, on the other hand, are solid at room temperature and they include items such as butter, lard or shortening. These fats are primarily found in animal foods but they can also be made from vegetable oils through a process called hydrogenation. Solid fats tend to be higher in saturated fat and should be limited in the diet. (1) Want to know more about saturated fats? Check out this article for some more valuable information on saturated fats.

Why is it Important to Choose the Right Cooking Oil?

Choosing the correct cooking oil for your next dish is important, not only for the flavor of the meal, but also for your health. When choosing a cooking oil, one of the most important factors to consider is its smoking point. The smoking point of an oil is the temperature at which an oil breaks down and begin to smoke. It is at this point that the oil is being degraded and starts to release things like free radicals which can injure the cells and DNA in our bodies. (2)

Which Cooking Oil is Best for My Specific Needs?

• Light (or “Pure”) Olive Oil: While light olive oil is lighter in taste and color (not calories) when compared to extra virgin olive oil, the smoke point for this oil is much higher (465-470°F). Due to its high smoke point, using light or pure olive oil is ideal for high-heat cooking processes such as sautéing and roasting. (3) The lighter taste of pure olive oil is due to the chemical solvents used to neutralize the original flavor. Since it does not have a strong flavor on its own, this type of olive oil is great for vinaigrettes and making infused oils. (4)

• Extra Virgin Olive Oil: Extra-virgin olive oil (EVOO) is the most common cooking oil used in the household. (3) Many people use EVOO for making things that don’t require heat such as dips and dressing, or for making spreads such as hummus. When compared to light olive oil, extra virgin olive oil is more robust in flavor and depending on its place of origin, it can have a wide variety of flavors such as grassy, bitter, fruity, spicy, and even buttery. (4) Due to its lower smoke point (325-375°F) EVOO is best used for cooking at low to medium temperatures, sautéing, sauces, salad dressing and drizzled over a variety of foods. (3)

• Coconut Oil: Coconut oil comes in two varieties, virgin and refined, and unlike other oils on this list, its solid at room temperature. Virgin coconut oil has a stronger, more distinct coconut flavor while the refined oil is more neutral taste. (3) The firm texture of coconut oil at cold or room temperature is due to its high levels of saturated fats (80-90%). Compared that to a solid fat such as butter which is 64% saturated fat. (7) Due to its low smoke point of 350°F, it is best used for sautéing meats and vegetables over medium heat, frying at low to medium temperatures and baking. The prominent coconut flavor works great in Thai and Indian foods.

• Avocado Oil: Avocado oil is over 50% monounsaturated fat and has a rich creamy mouthfeel. Its unrefined like EVOO but it has a much higher smoking point (510-520°F), making it more versatile in the kitchen. Avocado oil has a nutty, grassy, and mild avocado flavor. (3)(6) Avocado oil is perfect for high heat processes such as frying, Sautéing, roasting, baking, and even barbecuing. It’s also an excellent addition to salad dressings, sauces, and even homemade mayo. (9)

Cooking Oil Health Tip! Have you checked for the Heart-Check Mark?

Are you looking for an easy way to spot a healthy cooking oil? Have you ever been walking down the oil aisle in the supermarket and noticed that some bottles of oil have a little red heart with a white check mark on them? That check mark means that it is certified by the American Heart Association and it meets the criteria for something that is known to a “heart healthy food”. These foods work to protect your heart and reduce the chances of developing chronic conditions such as heart disease. (7)

References:

1. More Key Topics | MyPlate. Accessed November 7, 2021. https://www.myplate.gov/eat-healthy/more-key-topics

2. Oils For Cooking: Which Ones Should You Avoid? The Health Sciences Academy. Published September 10, 2014. Accessed November 14, 2021. https://thehealthsciencesacademy.org/health-tips/oils-for-cooking/

3. Cooking 101: How to Cook With 16 Different Oils, Plus the 4 Healthiest Cooking Oils - 2021. MasterClass. Accessed November 7, 2021. https://www.masterclass.com/articles/cooking-101-how-to-cook-with-16-different-oils-plus-the-5-healthiest-cooking-oils

4. Nast C. The Best Oils for Cooking, and Which to Avoid. Bon Appétit. Published July 23, 2015. Accessed November 7, 2021. http://www.bonappetit.com/test-kitchen/ingredients/article/types-of-cooking-oil

5. 11 Proven Benefits of Olive Oil. Healthline. Published September 14, 2018. Accessed November 7, 2021. https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil

6. The 10 Best and Worst Oils For Your Health. Time. Accessed November 7, 2021. https://time.com/5342337/best-worst-cooking-oils-for-your-health/

7. Check for the Heart-Check Mark Infographic. www.heart.org. Accessed November 14, 2021. https://www.heart.org/en/healthy-living/healthy-eating/heart-check-foods/check-for-the-heart-check-mark-infographic

8. Ask the doctor: Coconut oil and health. Harvard Health. Published May 1, 2011. Accessed November 14, 2021. https://www.health.harvard.edu/staying-healthy/coconut-oil

9. When to Cook with Avocado Oil. Allrecipes. Accessed November 14, 2021. https://www.allrecipes.com/article/cooking-with-avocado-oil/

Woheema Parasram, MS, is a Columbia University graduate dedicated to health promotion and the primary prevention of chronic diseases. Throughout her career, she has worked with several individuals, organizations, and nonprofits who use their platform to promote good health through positive nutrition. While working with these community organizations, Woheema has learned a tremendous amount about teaching nutrition and wellness to diverse populations. She currently works as a Nutrition Content & Curriculum Developer, where she co-creates evidenced-based content, resource materials, and curriculums. She is also responsible for utilizing evidence-based research to update articles, learning activities, and online courses for children and their families. With the extensive experiences obtained from working with several nonprofit and public health organizations, Woheema can now successfully guide people towards a healthy lifestyle through positive nutrition.