Oil – we use it in frying, baking, salad dressings and even theme whole cakes around it. While oils are not a major food group, they are a important source of unsaturated fats and vitamin E which improves high-density lipoprotein, or “good” cholesterol levels.
But some oils contain trans fat, often used in restaurant deep fryers.
So how do you know which oil is the healthiest choice? Here’s what a registered dietitian has to say.
What is the healthiest oil to cook with?
The oil at the grocery store can go on all over the aisle, so how do you know which bottle to choose for the best results? The answer is not so straightforward, says the registered dietitian Abbey Sharp.
“Variety is the spice of life,” he said, pointing that out different types of oil contain different fat content. “All of those different fatty acids have unique benefits and roles in the body, so the healthiest diet is one that includes a variety of fats.”
One of Sharp’s favorite oils is flax seed oil because it’s rich in omega-3 fatty acids, but it has a low smoke point that makes cooking difficult. For cooking, Sharp has two favorites – avocado oil and olive oil.
“Both have a really good, favorable monounsaturated fat and polyunsaturated fat profile, so they tend to lower LDL, which is bad cholesterol and increase our HDL,” says Sharp. “Plus, avocado oil has 50% of your daily vitamin D for the sun and lots of other antioxidants.”
Sharp recommends using more unrefined oils because the refining process depletes some of the essential nutrients. But, Sharp says, those oils tend to be more expensive and have a shorter shelf life. Oil in moderation, even if it is refined, is not bad for you.
Here’s a quick breakdown of the four main types of fat found in different types of oils and foods:
- Trans fats: Usually found in the form of a partially hydrogenated oil, known to increase the risk of heart diseasestroke and type 2 diabetes
- saturated fat: Most commonly found in meat, butter and coconut oil and often touted as “bad,” but studies have found that there no significant link between saturated fat and cardiovascular disease
- Monounsaturated fat: A heart-healthier option compared to trans and saturated fat that raises HDL levels
- Polyunsaturated fat: Contains beneficial omega-3 fatty acids (often found in fish, walnuts and hemp hearts) and omega-6 fatty acids
“The quick and dirty of it is that we shouldn’t worry about total saturated fat intake versus our ratio of saturated to unsaturated fats,” says Sharp.
What is the healthiest vegetable?:Check out these great nutrient-dense options
Ultra-processed foods:Health risks and how to eat less of them
Is canola oil bad for you?
Canola oil is considered a unhealthy or dangerous oil option of many in the online health community. But canola oil isn’t bad for you in moderation, Sharp says, and he sees it getting a bad rap because of misinformation about being a “inflammatory” food because of its omega-6 content.
“Omega-6s in isolation are not the issue with our health,” says Sharp. “They are inflammatory, but when it comes to understanding inflammation in the body, it really comes down to the ratio of omega-6 to omega-3.”
In fact, the oil has a favorable ratio of omega-6 to omega-3 and low in saturated fats.
“The reason it’s so demonized is that it’s often found in a lot of highly processed foods because it’s so readily available and easy to use,” Sharp said, referring to canola oil’s long shelf life and good smoke point. “But that doesn’t mean the oil itself is poisonous or toxic.”
Is cooking with oil bad for you?
The internet is full of promotional posts oil-free diets or the dangers of oil consumption at all. These attitudes are harmful, says Sharp.
to Sharp online profile is dedicated to demystifying food culture with science. Misinformation and fear of food is why she decided to get her nutrition background online in the first place.
“There are so many young people on TikTok who use this information and get most of their health knowledge from TikTok,” Sharp said.
You shouldn’t be afraid to include oil in your diet, he says, because the way we consume oil is designed to be moderate — you add a tablespoon or two to a pan, not drink a glass of it.
“The truth is I don’t recommend people aiming to get the bulk of their nutrients from cooking oil,” says Sharp. “I think we can use oils in moderation as a way to enhance the cooking process and enhance flavor (and) get some heart-healthy fats in there.”
The energy he wants his followers to put in their diet is whole foods, rather than something like oil. Those are the decisions that will give you a full, satisfying, nutritious plate, like adding a whole avocado to your diet rather than trying to get those nutrients from a few tablespoons of avocado oil.
Just curious?:We answer your everyday questions
