What is the Healthiest Oil to Cook With? A Dietitian’s Guide

Choosing the right cooking oil is essential for both flavor and health. Oils are a primary source of dietary fats, which are crucial to our overall well-being. However, not all oils are created equal. Understanding their nutritional profiles and appropriate uses can help you make informed decisions in the kitchen. 

What Makes an Oil Healthy?

Healthy oils are rich in unsaturated fats, which are beneficial for heart health. These include monounsaturated fats, found in foods like avocados, olives, and nuts, and polyunsaturated fats, encompassing omega-3 and omega-6 fatty acids, found in nuts, seeds and their oils, and fatty fishes like salmon, sardines, and mackerel. Consuming these fats can help lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing the risk of heart disease and stroke.

What Are Seed Oils, and Are They Healthy? 

Seed oils, such as canola (aka rapeseed oil), soybean, corn, peanut, sunflower, and safflower, are prevalent due to their cost-effectiveness and versatility. They are typically produced via extraction using chemical solvents or in mechanical oil mills. Similar processes are used in non-seed oils like olive oil, often refined to remove impurities. 

Seed oils are high in omega-6 polyunsaturated fatty acids. While omega-6 fats are essential nutrients that the body cannot produce on its own, excessive consumption of omega-6, especially from processed foods, may lead to an imbalance with omega-3 fatty acids, potentially promoting inflammation. Although seed oils have been in the hot seat for a long time, scientific evidence does not support claims that seed oils are inherently toxic. Some seed oils, such as unrefined or cold-pressed seed oils (like flaxseed or sesame oil) can benefit your health. However, the highly-processed and highly-refined qualities of seed oils and the use of chemical solvents in its production process are factors to consider. Seed oils are also often used in ultra-processed foods, which we recommend limiting and consuming in moderation for a balanced diet. 

Best Cooking Oils for Different Uses

A good way to decide which oils are best  is to think about what you are cooking and how! Oils have different smoke points, nutrient content, and shelf stability. If your oil heats up past its smoke point it begins to break down and produce harmful compounds. The oil can also take on a burnt or bitter taste and lose its nutritional value. Plus, it could be a fire hazard! Discover which oil might be the best option for your next meal.

High-Heat Cooking (Sautéing, Frying, Roasting):

If you’re using one of these cooking methods, first of all—yum! Second, you should ensure your oil has a high smoke point, making it ideal for high-heat cooking. Good high-heat cooking oils include:

• Avocado oil
• Refined olive oil
• Refined coconut oil: (Note: This is high in saturated fat, use in moderation)
• High-oleic sunflower oil

Medium-Heat Cooking (Baking, Stir-Frying):

Great medium-heat cooking oil options include:

• Extra virgin olive oil (EVOO)
• Ghee (aka clarified butter) – (Note: This is high in saturated fat, use in moderation)
• Sesame oil

Low-Heat Cooking & Finishing Oils

You might only use these oils to heat something in a pan or drizzle on top of a finished dish for extra flavor after cooking:

• Flaxseed oil
• Walnut oil
• Extra virgin olive oil (EVOO)

Oils to Use in Moderation or Avoid 

At Culina Health, we believe that all foods fit and that affordability matters—we’ll never tell you to cut out a particular food unless we know it’ll be dangerous for your health. However, you might want to use certain oils sparingly and alternate them with heart-healthy oils rich in polyunsaturated or monounsaturated fats. To promote a balanced diet that supports overall health, we recommend limiting oils rich in trans fats and saturated fats. Additionally, refined and hydrogenated oils can harm our health, so limiting cooking oils containing these is a good idea, too. 

Oils to use in moderation include:

• Hydrogenated or partially hydrogenated oils: These contain trans fats linked to an increased risk of heart disease.
• Coconut oil: High in saturated fats; while it adds unique flavor, it’s best used in moderation.
• Palm oil: Contains saturated fats and has environmental concerns related to its production.

Dietitian-Approved Tips for Cooking with Oils

• Use in Moderation: Even healthy oils are calorie-dense. Be mindful of portion sizes to maintain a balanced diet. The optimal daily amount of oil for women is 5-6 teaspoons; for men, it is 6-7 teaspoons. Make sure some of this is from heart-healthy oils like olive or avocado oil. 
• Store Oils Properly: Keep oils in a cool, dark place and tightly sealed to prevent oxidation and extend shelf life. 
• Understand Smoke Points: Using oils within their appropriate temperature ranges preserves their nutritional value and prevents the formation of harmful compounds.
• Choose Quality Oils: To maximize health benefits, opt for cold-pressed, unrefined, and minimally processed oils when possible.

Incorporating a variety of healthy oils into your cooking can enhance the flavor of your meals and their nutritional profile. Balancing different types of fats and being mindful of cooking methods will support your overall health and well-being.

Work With a Registered Dietitian

Want to know how to optimize your cooking habits on your health journey? Our team of experts at Culina Health are here to provide individualized support, from meal plans tailored to your preferences and budget to collaborative care alongside your primary physician. We are in-network with most major insurance providers and are licensed to see patients in all 50 states. Get matched with a Culina Health dietitian today!