When it comes to cooking oils, there are a lot of options to choose from. However, not all oils are created equal when it comes to nutrition and health effects. Some oils are highly processed and contain inflammatory fats that can negatively impact health. Other oils are cold-pressed and retain beneficial nutrients. So when stocking your pantry, it’s important to know what oils to reach for and which ones to avoid. In this article, we will discuss some of the most common cooking oils, their nutritional profiles, and health effects. We will also provide recommendations on healthier oil alternatives to stock in your kitchen.
Vegetable Oils
Vegetable oils like canola, soybean, corn, safflower, sunflower, cottonseed, and grapeseed oil are ubiquitous in the grocery store and commonly used for baking, frying, and cooking. But the high amount of omega-6 fatty acids and processing methods make them oils to limit in your diet.
Nutrition Facts
Vegetable oils are high in polyunsaturated fats and low in saturated fat. For example, here is a nutritional breakdown of 1 tablespoon of canola oil:
| Total Fat | 14 g |
|---|---|
| Saturated Fat | 1 g |
| Monounsaturated Fat | 8 g |
| Polyunsaturated Fat | 3 g |
| Omega-6 Fatty Acids | 2 g |
While the fat composition looks decent at first glance, the issue lies in the high omega-6 content and the processing methods.
Health Concerns
– High in omega-6: Omega-6 fatty acids are an essential fat, but most people consume a skewed ratio with too much omega-6 versus omega-3 fats. Eating oils high in omega-6 can promote inflammation.
– Heavily processed: Most vegetable oils undergo bleaching, deodorization, and high heat processing like extraction with hexane solvents. This destroys nutrients and creates free radicals and trans fats.
– GMO sources: Many large-scale vegetable oils like soybean, corn, canola, and cottonseed come from GMO crops which carry potential health risks.
– Storage/oxidation: The high amount of polyunsaturated fats means these oils are unstable. They quickly oxidize and go rancid during storage and cooking.
For these reasons, it’s best to avoid or limit vegetable oils when possible. Opt for healthier cooking oils that are less processed.
Palm Oil
Palm oil comes from the fruit of oil palms and is used widely in processed foods for its creamy texture and shelf stability. However, the environmental destruction associated with palm oil production makes this oil one to avoid.
Sustainability Issues
– Palm oil cultivation causes massive deforestation in Indonesia and Malaysia, destroying the habitats of endangered wildlife like orangutans, tigers, and rhinos.
– Draining and burning carbon-rich peatlands to grow palm trees releases tons of greenhouse gases.
– Local communities are often displaced without consent to convert land into industrial palm oil plantations.
– There are more sustainable production options, but currently only 19% of palm oil is certified through the Roundtable on Sustainable Palm Oil (RSPO).
For these reasons, it’s best to avoid conventional palm oil until sustainable production becomes the norm. Check ingredient lists for palm oil, which is ubiquitous in processed foods like bread, cereals, nut butters, and crackers.
Partially Hydrogenated Oils
Partially hydrogenated oils (PHOs) contain trans fats, which are the most damaging type of fat for heart health. Avoid PHOs to reduce your intake of artery-clogging artificial trans fats.
What are PHOs?
Partial hydrogenation is a process that turns liquid vegetable oils into solid or semi-solid fats like shortening and margarine. Adding hydrogen makes the oil more shelf-stable and less prone to rancidity.
However, it also creates trans fats as a side effect. Unlike naturally-occurring trans fats found in meat and dairy, artificial trans fats are structurally different and increase inflammation.
The Problem with Trans Fats
Study after study confirms that a high intake of artificial trans fats from PHOs contributes to heart disease and death from cardiovascular events. Trans fats:
– Increase LDL (bad) cholesterol
– Decrease HDL (good) cholesterol
– Increase systemic inflammation
– Impair blood vessel function
– Increase risk of heart attack and stroke
For these reasons, the FDA banned the use of PHOs in processed foods starting in 2018. But some foods still contain PHOs, so vigilance is key. Carefully read nutrition labels and avoid any ingredients like “partially hydrogenated oil” or “hydrogenated oil.” Common sources include:
– Margarine
– Shortening
– Fried fast foods
– Baked goods
– Frozen pizza
– Microwave popcorn
– Coffee creamer
Switching from PHOs to healthier fats remains one of the most effective dietary changes to protect heart health.
Coconut Oil
Coconut oil has seen a recent surge in popularity for its supposed health benefits. However, its high saturated fat content may make it an oil to use cautiously or avoid.
Nutrition Profile
Coconut oil contains a unique composition of fatty acids compared to other cooking oils:
| Total Fat | 14 g |
|---|---|
| Saturated Fat | 12 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
As you can see, a whopping 82% of the fat in coconut oil is saturated.
Heart Health Debate
While some argue that the type of saturated fat (medium chain triglycerides) in coconut oil is better for heart health, most experts warn against using it liberally:
– Coconut oil raises LDL cholesterol, a risk factor for heart disease.
– Human studies show coconut oil increases total and LDL cholesterol compared to unsaturated plant oils.
– The American Heart Association recommends limiting coconut oil and other tropical oils high in saturated fat.
For these reasons, coconut oil should not be considered a “healthy” default cooking oil. Limit coconut oil to occasional or small amounts.
Olive Oil
Olive oil is universally considered one of the healthiest cooking oils. However, low quality and poor storage can turn olive oil rancid and make it unsuitable for regular use. Here’s what to look out for:
Choose High Quality
Not all olive oil is created equal. Look for:
– Extra virgin olive oil (EVOO): comes from first cold pressing of olives and retains the most nutrients and flavor. Has low acidity levels generally below 0.8%.
– Look for a harvest or press date: oils older than 18 months risk going rancid.
– Avoid “light” olive oil: this has gone through more processing and filtration, stripping beneficial compounds.
Proper Storage
Due to the delicate nature of the fatty acids, olive oil oxidizes and goes rancid quickly when not stored properly:
– Store in cool, dark place away from heat and light. Refrigeration optional.
– Buy smaller bottles to prevent long-term oxidation. Use within 3-6 months of opening.
– Ensure lid is tight and bottle is capped when not in use to prevent oxygen exposure.
With high quality and proper care, olive oil can be a healthy cooking oil choice 2-3 times per week or used raw as a salad dressing.
Avocado Oil
Avocado oil has become popular for its mild flavor and high smoke point. But the merits of frying with avocado oil are debatable for the following reasons:
Not Ideal for Frying
– Contains oxidized cholesterol: avocado oil was found to contain over 2.5x more oxidized cholesterol than olive oil after frying. Oxidized cholesterol is a risk factor for heart disease.
– High in polyunsaturated fats: these delicate fats are prone to oxidation during heating, even highly stable oils like avocado oil.
– Still forms harmful compounds: in one study, avocado oil formed significant levels of aldehydes, polar compounds and trans fats after prolonged frying time even though the oil didn’t oxidize as quickly as olive oil.
Better Uses for Avocado Oil
– Dressings and dips: use raw as a substitute for olive oil.
– Lower-heat cooking: sauteing, stir frying, etc. Limit high-heat frying.
– Topping: add avocado oil on top of dips, soups, salads rather than cooking with it.
So while it has a high smoke point, avocado oil may not be the best choice for deep frying. Use it raw or for gentle cooking instead.
Avoid Damaged/Rancid Oils
No matter the oil, improper storage and use can damage fragile fats and turn oils rancid. Here are signs of spoiled oil:
– Bad smell: rancid oils smell off, paint-like or crayon-like
– Change in color: oil darkens significantly
– Foaming/bubbling: excessive foaming when heating
– Smoke point drops: oil starts smoking at lower temperatures
Throw out and replace any oil with these characteristics. Prevent rancidity by:
– Storing oils in cool, dark places in air-tight containers
– Not reusing heated oil more than a couple times
– Transferring used oil to smaller bottles to limit air exposure
– Using within recommended time after opening
Healthier Cooking Oils
When selecting cooking oils, the healthiest options are those that are minimally processed, have a favorable fatty acid profile, and are low in polyunsaturated fats. Here are some good alternatives:
| Olive oil | Use high quality extra virgin for dressings and low-to-medium heat cooking. |
|---|---|
| Avocado oil | Best used raw or gently heated. Limit frying. |
| Coconut oil | Use sparingly due to high saturated fat. |
| Butter/ghee | Grass-fed is higher in vitamins. Moderate amounts are fine. |
| Lard or tallow | Make sure they’re from pasture-raised animals. |
In moderation, these minimally processed traditional fats are preferable to vegetable oils for cooking.
Conclusion
When choosing cooking oils, opt for high quality, minimally processed options that retain their natural nutritional profile. Avoid oils that are heavily refined, genetically modified, or grown in unsustainable ways. Limit omega-6 rich vegetable oils and coconut oil due to potential negative health impacts. Check food labels and avoid any oils with trans fats from partial hydrogenation. With a little diligence, stocking your kitchen with the healthiest oils for cooking and baking becomes effortless. Emphasize healthy fats from avocado, olive oil, nuts, seeds, and omega-3 rich fish. Your body and taste buds will thank you.