With so many different varieties of cooking oils sitting on our grocery store shelves, it can become overwhelming when trying to select the right oil for everyday cooking. It is important to recognize that not all cooking oils are created equally. Cooking oils are very common in many kitchens, and I personally use one or two almost daily when preparing food for my family. Before we continue any further, I must point out that not all cooking oils are “equal”. Let’s ask two critical questions when determining the quality of each available cooking oil.

1. What is the smoke point?
2. Is this the healthiest option available?

What is a “smoke point”? A smoke point is the temperature at which the oil begins to smoke (no kidding!) and oxidize. When an oil begins to smoke, it will also oxidize, releasing free radicals that have a harmful effect on the body. Different oils function better at different temperatures based on their smoke points. Let’s discuss a few of my favorite options.

• Avocado Oil (520°F) is one of my favorites that we use daily in our home for searing or very high heat cooking. This oil is a much healthier alternative than Canola, corn, or vegetable oil, and may offer some of the antioxidant/anti-inflammatory benefits avocados are known for. This oil contains the highest level of monounsaturated fats of all the common cooking oils, and is best used for frying, roasting, & even baking.
• Coconut Oil (350°F) is another favorite – I put it in coffee, use it for medium-high heat cooking, and sometimes just eat a tablespoon outright to take advantage of all the health benefits that it offers.
• Extra Virgin Olive Oil (325°F) is likely an oil that everyone has heard of. It is great for lower heat cooking, use as a component in vinaigrettes/salad dressings, or as a finishing oil. In one study, the monounsaturated fatty acid content of EVOO was shown to decrease blood glucose levels and improve insulin sensitivity. EVOO is abundant in antioxidants, which could offer some protective properties against cancer, heart disease, and overall inflammation. The Journal of American College of Cardiology found that people who ate >1/2 tablespoon of olive oil per day had a lower risk of mortality compared to those who did not.

It is best to try to AVOID refined, highly processed vegetable oils such as corn oil, canola oil, soybean oil, & safflower oil, which are very commonly used. One primary disadvantage of vegetable oils is that they typically contain an abundance of Omega-6 fatty acids while lacking Omega-3 fatty acids. Typically we want to see a larger quantity of Omega-3 fatty acids and less Omega-6 fatty acids. When this ratio is off, it will lead to increased inflammation and contribute to chronic disease. Additionally, these highly processed oils are often more prone to oxidation and degradation. This results in free radical formation and could lead to further inflammation. Lastly, some vegetable oils contain hydrogenated oils that are high in trans fats, which have been associated with a higher risk of heart disease, obesity, diabetes, & even certain cancers.

Choosing the right cooking oil can seem overwhelming, but hopefully this provided a bit of insight. There are other oils we did not touch on that are also considered “healthier”. Start by swapping out refined vegetable oil for healthier options such as avocado, coconut, or extra virgin olive oil and you will take a giant step towards improving both your diet and overall health. Simply keep in mind the smoke point and the type of cooking you are doing. A good mix of these oils will allow you to take advantage of the potential health benefits offered by each one and add some variety to your diet. Happy cooking!

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