Sauté, Drizzle, or Skip? How to Choose Cooking Oils with Confidence
In my pantry, you'll find a variety of cooking oils. I use staples like olive oil, avocado oil, and grapeseed oil regularly, while I reserve others, like sesame oil, for special recipes. With so many options, it can be confusing to know which oils are best for cooking and health.
There’s a lot of conflicting advice out there. For example, the Blue Zones diet, inspired by regions with long lifespans and low chronic disease rates, highlights olive oil as a key part of a healthy diet. In contrast, the McDougall Program, created by Dr. John McDougall, suggests minimizing or even avoiding oils altogether.
If you’re working with a healthcare professional, definitely follow their guidance! If, like me, you're aiming to eat in a way that's good for both you and the planet, here’s a guide to help you choose healthy cooking oils.
When it comes to choosing healthy cooking oils, the focus is generally on those that have favorable fatty acid profiles, are minimally processed, and can withstand cooking temperatures without breaking down. Here are five options that are often considered healthy.
Five Healthy Cooking Oils to Consider
Extra Virgin Olive Oil: This oil is full of heart-healthy fats and antioxidants, with a smoke point of about 375°F (190°C). It’s perfect for sautéing veggies or drizzling over salads.
Avocado Oil: With its high smoke point of around 520°F (270°C), avocado oil is great for everything from frying to baking. It’s loaded with healthy fats and vitamins.
Grapeseed Oil: This oil has a high smoke point of about 420°F (215°C) and a neutral taste, making it versatile for cooking, baking, and dressings. Plus, it’s packed with good fats and vitamin E.
Flaxseed Oil: Rich in omega-3 fatty acids, flaxseed oil has a low smoke point of about 225°F (107°C). It’s best used in cold dishes or added to recipes after cooking to preserve its nutritional benefits.
Walnut Oil: With a smoke point of around 320°F (160°C), walnut oil is high in omega-3s and adds a lovely nutty flavor. It’s great for drizzling over salads or using in cold dishes.
Toasted Sesame Oil: This one has a lower smoke point of around 350°F (175°C) and is perfect for adding a rich, nutty flavor to your dishes. It’s best used for finishing or flavoring.
A Few Extra Tips
Avoid Refined Oils: Try to steer clear of heavily processed oils, like canola or soybean oil. Opt for more natural, less processed options.
Consider Smoke Points: Choose oils that match your cooking method to avoid burning them and creating harmful compounds.
Use in Moderation: Even the healthiest oils are high in calories, so a little goes a long way!