The controversy over which fats are healthy and which ones are not has been a hot topic for a while now. This debate extends to the kind of oils that should be used for everyday cooking, grilling, and every type of frying. With a dizzying amount of options on the shelves, it can be difficult to figure out which ones to choose! To help clear up the confusion, we’ve created a list of 4 healthy cooking oils on the market, and what each one has to offer.
This universally popular oil has received praise for its subtle light flavor and considerably high tolerance for heat. It can be used in dishes such as stir-frys without changing the taste, and is also a very low price option. Another benefit to canola is that it has a healthy omega-6-to-omega-3 ratio of approximately 2-to-1.
According to bodybuilding.com: “It’s believed that the consumption of high amounts of omega-6 fats in comparison to omega-3s can encourage inflammation in the body, leading to heightened disease risk and perhaps even poor recovery from training. In fact, the omega-3 fat in canola oil is alpha-linolenic acid, which has been linked to reduced risk for heart disease “
Though it may seem like olive oils labeled “light” are lower calorie options, they’re actually just more filtered versions of their extra-virgin counterparts. “The light variety of olive oil has a more neutral flavor and higher smoke point—an oil’s smoke point is the temperature at which it begins to smoke and potentially starts to break down and create carcinogenic substances that could sour your health—than extra virgin, so it’s a better choice for high-heat cooking or for use in baked goods when you don’t want a strong olive-oil flavor,” says bodybuilding.com.
Though a little pricey, avocado oil is a very healthy option to consider. This particular oil is extracted from the flesh of ripe avocados rather than the seed. Possessing a buttery flavor and the highest smoke point of any plant oil at 520 degrees F, avocado oil in extremely versatile—whether you use in baked goods, sauces or salads. Rich in monounsaturated fat, avocado oil is also great for those looking to improve their cholesterol numbers.
While unrefined (often called “virgin”) coconut oil can be a little too tropical for some people’s tastes, the refined version is a much subtler option. Bodybuilding.com says that “on top of having less of a coconutty flavor and aroma, refined coconut oil also has a higher smoke point—about 400 degrees F—than its virgin counterpart, making it a better option for sautéing and stir-frying.”
