Clarity on Cooking Oils
Do you like to cook? If so, I think it’s safe to assume you use oils fairly regularly… So do you know the best oils to choose?
The healthiness of an oil when we buy it is only part of the equation. Firstly, we need to consider if the oil is still healthy to consume once it’s heated…
In short, cooking oils have a range of smoke points i.e. temperatures at which they’re no longer stable and begin to oxidise and release free-radicals. These compounds can be damaging to our health, especially on a cellular level. The key, therefore, is not to heat oils at temperatures above their smoke point (SP) during the cooking process.
Secondly, it’s crucial to consider the amount of processing an oil has undergone, as this can profoundly impact quality…
Highly refined oils have a clear appearance and tend to be inexpensive. Unrefined (minimally processed) oils may contain sediment, be a cloudier in appearance, and retain more of their natural flavour. Whilst these unrefined oils may contain more nutrients, they’re also more heat-sensitive and may go rancid more quickly than highly processed cooking oils. Typically, refined oils also have higher SPs than unrefined oils.
With this in mind, the following are some ‘better’ choices for cooking (with higher SPs) that can tolerate the high-heats required for all your culinary masterpieces.
💛Olive Oil
Smoke point is ~ 350°F (176°C), a common cooking temperature, particularly those for baked goods. Main pros include:
It’s versatile - can use it for baking, sautéing, or cold dressings
It’s rich in vitamin E, which acts as an antioxidant. The primary fatty acid in olive oil is a monounsaturated fat called oleic acid, which studies have shown may have anticancer and anti-inflammatory properties (PMID: 19079898 & 17168666). Additionally, olive oil contains antioxidant compounds called oleocanthal and oleuropein. These may have anti-inflammatory effects, including helping prevent LDL (so-called bad) cholesterol from oxidising (PMID: 10695923). Research has found that olive oil contains heart-healthy compounds and may help prevent conditions like obesity, metabolic syndrome, and even type 2 diabetes (PMID: 30487558).
Note: Not all olive oil is created equal and mass-produced varieties are usually a blend of (less good quality) olive oils. If you’d like to know more, here’s a useful article on this issue: What The Label Won't Tell You - How To Buy A Good Bottle Of Olive Oil
💛Sesame Oil
Medium-high smoke point ~410°F (210°C). Being high in the heart-healthy antioxidants sesamol and sesaminol, it offers numerous benefits and potential neuro-protective effects against some diseases incl. Parkinson’s. Moreover, a small study of 46 people with type 2 diabetes found that using sesame oil for 90 days significantly improved fasting blood sugar and long-term biomarkers of blood sugar management (PMID: 30260748). It’s also is highly versatile, with a nutty flavour that works well for sautéing, general-purpose cooking, and in salad dressings.
Note: Regular sesame oil differs from toasted sesame oil. The latter has a nuttier flavour, which makes it more suitable for finishing a dish rather than cooking one.
💛Avocado Oil
It has a high smoke point ~520°F (271°C) making it ideal for high heat cooking e.g. deep frying. Neutral taste and nutritionally similar to olive oil. Some research suggests it maintains its nutritional quality at both low & high temperatures. Some animal studies have indicated that compounds in avocado oil may help lower blood pressure, LDL (bad) cholesterol, and triglycerides (high levels of which may increase the risk of heart disease). Avocado oil may even be beneficial for reducing joint inflammation, enhancing the absorption of other nutrients, and protecting cells against free radical damage. Some research suggests that it maintains its nutritional quality at low and high temperatures (PMID: 31185591). The quality and nutritional makeup of avocado oil depend on various factors, including where the avocados were grown and the extraction method used.
💛Safflower Oil
High smoke point ~510°F (265°C). It’s low in saturated fat with a higher percentage of unsaturated fatty acids. Research has shown it may improve various health markers including inflammation, blood sugar management and cholesterol among postmenopausal women with obesity and type 2 diabetes (PMID: 21295383). It has a neutral flavour that’s good for sauces and dips, as well as simple frying.
💛Coconut oil
It has a medium smoke point of ~350°F (176°C) but the health jury is still out on how healthy coconut really is. It’s often credited with being a miracle ‘do it all’ option for not only cooking but skincare too. While it contains mostly saturated fats, which may be associated with a higher risk of heart disease, some studies show that it contains health-promoting compounds that fight inflammation and oxidative damage (PMID: 29174025) and potentially beneficial compounds like medium-chain triglycerides and lauric acid which may be beneficial for benefits for heart health and weight loss (PMID: 27547436). It’s arguably best used in moderation for baking and sautéing.
In conclusion, for high heat cooking, it’s important to choose oils that maintain their stability since oils that are heated past their smoke point break down and can produce unhealthy compounds. The above list of cooking oils that can withstand higher cooking temperatures isn’t exhaustive so please do let me know which are your favourite oils to use in the kitchen and for what dishes?!
⛔️ NOTE: Not all oils are stable enough or intended for use in cooking, particularly at high heat. Others are better used cold or used as dietary supplements e.g. fish, flax, palm and walnut oils
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