4 Healthy Cooking Oils (and 4 to Avoid)

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• Fact-check all health claims: Do they align with the current body of scientific evidence?
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Most people use cooking oils regularly, as you can use them to prepare all sorts of dishes, including meat, eggs, vegetables, sauces, and certain grain dishes.

People often focus on how to choose a healthy oil. However, the healthiness of an oil when it comes off the grocery shelf is only part of the story.

It’s also important to consider whether the oil is still healthy to eat after you’ve heated it during cooking.

This is because cooking oils have a range of smoke points or temperatures at which they’re no longer stable. You should avoid using cooking oils for cooking at temperatures above their smoke point.

This article reviews four healthier cooking oils that tolerate high heat cooking — plus our picks of the best tasting options. We also discuss a few oils that are best kept away from the heat.

When cooking oils are heated, particularly at high heat, they eventually reach their smoke point. This is the temperature at which the oil is no longer stable and begins to break down.

When oil breaks down, it begins to oxidize and release free radicals. These compounds can have negative health consequences, potentially causing cellular damage that may lead to disease development (1, 2).

Furthermore, oils that reach their smoke point release a substance called acrolein, which can create an unpleasant burnt flavor. Airborne acrolein may be dangerous to your lungs (3).

The amount of processing can also affect oil quality

Highly refined oils have a uniform appearance and tend to be less expensive. Unrefined oils undergo minimal processing and may contain sediment particles, have a cloudier appearance, and maintain more of their natural flavor and color.

Unrefined oils may contain more nutrients, but they’re also more sensitive to heat and may go rancid more quickly than highly processed cooking oils. Refined oils tend to have higher smoke points than unrefined oils (4).

Some refined oils are extracted using chemical solvents, while other oils are extracted by pressing plants or seeds. Many consumers avoid chemically extracted oils and prefer those made by pressing, such as cold pressed olive oil.

Oils from different sources can vary significantly in their nutritional composition

Where oils come from particularly affects the proportion and types of fatty acids they contain. This can significantly influence their health effects.

Read more about how some vegetable and seed oils can promote good health, while others can do the opposite.

Summary

Cooking oils have their pros and cons. It’s helpful to choose cooking oils based on their smoke point and degree of processing.

The smoke point of olive oil is approximately 350°F (176°C), which is a common cooking temperature for many recipes, particularly those for baked goods.

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it’s versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.

Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acid in olive oil is a monounsaturated fat called oleic acid. Studies have shown that oleic acid may have anticancer and anti-inflammatory properties (5).

Additionally, olive oil contains antioxidant compounds called oleocanthal and oleuropein. These may have anti-inflammatory effects, including lowering blood pressure and helping prevent LDL (bad) cholesterol from oxidizing (6, 7).

Research has found that olive oil contains heart-healthy compounds and may help prevent conditions like obesity, metabolic syndrome, and type 2 diabetes (8).

Our pick

California Olive Ranch Extra Virgin Olive Oil

A favorite of Healthline nutrition editor and registered dietitian Kelli McGrane, MS, RD, California Olive Ranch Extra Virgin Olive Oil is cold-pressed from California-grown olives and can easily be found at most large supermarkets.

“This olive oil is a staple in my kitchen. It has a lovely golden hue and mild floral aroma that works perfectly for savory dishes as well as baked goods,” McGrane says. “Plus, because it doesn’t break the bank, I don’t feel bad about using it liberally. It truly is an everyday cooking oil.”

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Summary

Olive oil has a medium smoke point and works well for baking and cooking. It’s rich in antioxidants and may have anticancer, anti-inflammatory, and heart-health benefits.

Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying.

It has a neutral, avocado-like taste, which makes it perfect for sweet or savory cooking. It also has a nutritional composition similar to olive oil, with a high percentage of the heart-healthy fat oleic acid (9).

One review concluded that it maintains its nutritional quality at low and high temperatures (9).

The quality and nutritional makeup of avocado oil depend on various factors, including where the avocados were grown and the extraction method used.

Some older animal studies have indicated that compounds in avocado oil may help protect the liver in response to metabolic disease and help lower blood pressure, LDL (bad) cholesterol, and triglycerides, high levels of which may increase your risk of heart disease and heart attack (10, 11, 12).

Avocado oil may even be beneficial for reducing osteoarthritis-related joint pain, post-meal blood sugar, and total cholesterol levels. It can also enhance the absorption of other nutrients and protect cells against free radical damage, according to small human and animal trials (13, 14, 15).

Our pick

Primal Kitchen Avocado Oil

Primal Kitchen Avocado Oil has a light, mild taste that works well for everything from muffin batter to salad dressings to pan-frying fish. According to Kelsey Kunik, RDN, “The versatility and quality of this oil makes it an essential pantry staple.”

“At $14–$17 for a 16.9-ounce bottle, I try to limit its use for recipes where I need less than 1/3–1/2 cup to save on costs,” Kunik says, “but it works so well in a variety of dishes that I go through bottles quickly!”

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Summary

Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. It also has a higher smoke point that works well for high heat cooking methods like deep frying.

Sesame oil has a medium-high smoke point of approximately 410°F (210°C).

It’s high in the heart-healthy antioxidants sesamol and sesaminol, which may have various benefits, including potential neuroprotective effects against certain diseases like Parkinson’s (16, 17).

Plus, one small study among 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 (18).

Sesame oil works well for sautéing, general purpose cooking, and even as a salad dressing. It offers a mild nutty flavor that can work well in a number of stovetop dishes.

Note that regular sesame oil differs from toasted sesame oil. The latter has a more amplified nutty flavor, making it more suitable for finishing a dish than cooking one.

Our pick

Spectrum Organics Sesame Oil

For high heat cooking, like stir-fries, this sesame oil does the trick. The flavor is incredibly mild, unlike toasted sesame oil, making it work for any style of high heat cooking.

Plus, you can find it at many Walmarts and large grocery stores.

Note that the company also offers organic and toasted varieties as well.

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Summary

Sesame oil offers numerous benefits and has a medium-high smoke point and versatile, nutty flavor. Just remember that toasted sesame oil isn’t the same thing and it’s more suitable for finishing a dish.

The smoke point for safflower oil is higher, sitting at approximately 510°F (265°C).

Safflower oil is made from the seeds of the safflower plant. It’s low in saturated fat and contains a higher percentage of unsaturated fatty acids.

Safflower oil is available with different amounts of linoleic and linolenic acids. High oleic safflower oil has at least 70% linoleic acid. Replacing other types of fat with high oleic safflower oil could help reduce the risk of coronary heart disease (19, 20).

This oil offers a neutral flavor that works well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop.

Our pick

Spectrum Organics Organic Safflower Oil

Spectrum Organics Organic Safflower Oil is certified organic by the United States Department of Agriculture (USDA) and non-GMO verified. It’s also easily available online and at many large grocery stores.

According to Healthline’s Nutrition Editor, Kelli McGrane MS, RD: “Because safflower oil isn’t my go-to cooking oil of choice, I like that this bottle from Spectrum Organics isn’t huge (unlike many safflower oils), so I don’t have to worry about it going rancid before I can finish it,” McGrane says. “This product works particularly well for cooking chicken at high temps as it results in a nice, crisp exterior.”

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Summary

Safflower oil has a high smoke point and neutral flavor. High oleic safflower oil may have anti-inflammatory properties, and promote heart health and blood sugar management.

When you need to prevent food from sticking to the pan or want a very light layer of oil on your food, there’s a good chance you reach for a can of cooking spray instead.

To get the oil out of the can, chemicals like butane, isobutane, and propane are often used as propellants. While in large amounts, these ingredients can be toxic, regular use of cooking spray has been deemed safe by the Food and Drug Administration (FDA) and the European Union based on current research (21).

Still, if you prefer to avoid consuming these propellants, there are alternatives to consider, including nonaerosol products and oil spray bottles that you can fill with your favorite oil.

Here are a few of our favorite store-bought cooking sprays:

1. Filippo Berio Mild & Light in Colour Olive Oil Spray: “I love the subtle olive oil flavor in this spray,” Kunik says of the Filippo Berio Mild & Light in Colour Olive Oil Spray. “It’s perfect for using on vegetables before roasting, bread before toasting, and over the top of greens when you want a very light coating of oil. It’s nonaerosol and includes a blend of light olive oil and extra virgin.”
2. Pompeian 100% Avocado Oil Cooking Spray: Kunik also likes the Pompeian 100% Avocado Oil Cooking Spray. “This is my go-to spray for for baking pans and roasted vegetables,” she says. “It’s mild in flavor and works well at high heat. The price point can’t be beaten either.”
3. Chefs Life Cooking Spray (Brown Butter Flavor): This butter-flavored spray is a favorite of Healthline commerce editor Christy Snyder. The Chefs Life Cooking Spray (Brown Butter Flavor) contains a blend of olive, avocado, sunflower, and grapeseed oils, and adds an extra depth of flavor to anything you spray it over.

Not all oils are stable enough or intended for use in cooking, particularly in high heat preparations. Others do better in cold preparations or used as dietary supplements, for example.

The following oils are best to avoid when it comes to high heat cooking:

• Fish or algae oil: These are intended to be omega-3-rich dietary supplements that you should take cold and in small doses. Don’t use these products for cooking purposes.
• Flax oil: While high in the heart-healthy unsaturated fatty acid alpha-linolenic acid (ALA), this oil has a low smoke point at around 217°F (103°C), and you should reserve it for cold uses like salad dressings (22).
• Palm oil: Health-wise, palm oil is calorie dense. The main problem here is ethical, as the production of palm oil has been strongly linked to rainforest destruction and a loss of biodiversity (23, 24).
• Walnut oil: This oil is high in ALA and offers some anti-inflammatory and potential anticancer benefits. However, it’s also best to reserve for cold preparations like salad dressing. It has a lower smoke point, and goes rancid quickly, so storing it in the refrigerator will help preserve its shelf life (25, 26).

Summary

Some oils are not recommended for high heat cooking. Flax and walnut oil have lower smoke points and are best in cold preparations. Fish and algae oil are intended as supplements, and palm oil comes with ethical considerations.

What is the healthiest oil for cooking?

The healthiest oil to cook with is olive oil. It’s versatile, being used in everything from frying to finishing. It’s also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).

What is the unhealthiest oil to cook with?

Coconut oil is controversial. However, it has the most saturated fats of any oil. Additionally, a recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL (bad) cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils (29).

Which cooking oil is best for heart health?

Extra virgin olive oil is one of the most heart-healthy oils you can use in your cooking.

This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease. It’s high in monounsaturated fatty acids and plant compounds that have anti-inflammatory, antioxidant, and vasodilatory effects (30, 31).

There’s an option for every health goal, taste preference, and budget when it comes to cooking oils. For high heat cooking, it’s important to choose oils that maintain their stability. Oils heated past their smoke point break down, which affects flavor and can produce unhealthy compounds.

Some healthier cooking oils that can withstand higher temperatures include olive oil, avocado oil, sesame oil, and safflower oil.

Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.

On the other hand, some oils are better to use for cold preparations or as dietary supplements, but not recommended for high heat cooking. Some examples include fish oil, flax oil, palm oil, and walnut oil.

4 Healthy Cooking Oils (and 4 to Avoid)

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Most people use cooking oils regularly, as you can use them to prepare all sorts of dishes, including meat, eggs, vegetables, sauces, and certain grain dishes.

People often focus on how to choose a healthy oil. However, the healthiness of an oil when it comes off the grocery shelf is only part of the story.

It’s also important to consider whether the oil is still healthy to eat after you’ve heated it during cooking.

This is because cooking oils have a range of smoke points or temperatures at which they’re no longer stable. You should avoid using cooking oils for cooking at temperatures above their smoke point.

This article reviews four healthier cooking oils that tolerate high heat cooking — plus our picks of the best tasting options. We also discuss a few oils that are best kept away from the heat.

When cooking oils are heated, particularly at high heat, they eventually reach their smoke point. This is the temperature at which the oil is no longer stable and begins to break down.

When oil breaks down, it begins to oxidize and release free radicals. These compounds can have negative health consequences, potentially causing cellular damage that may lead to disease development (1, 2).

Furthermore, oils that reach their smoke point release a substance called acrolein, which can create an unpleasant burnt flavor. Airborne acrolein may be dangerous to your lungs (3).

The amount of processing can also affect oil quality

Highly refined oils have a uniform appearance and tend to be less expensive. Unrefined oils undergo minimal processing and may contain sediment particles, have a cloudier appearance, and maintain more of their natural flavor and color.

Unrefined oils may contain more nutrients, but they’re also more sensitive to heat and may go rancid more quickly than highly processed cooking oils. Refined oils tend to have higher smoke points than unrefined oils (4).

Some refined oils are extracted using chemical solvents, while other oils are extracted by pressing plants or seeds. Many consumers avoid chemically extracted oils and prefer those made by pressing, such as cold pressed olive oil.

Oils from different sources can vary significantly in their nutritional composition

Where oils come from particularly affects the proportion and types of fatty acids they contain. This can significantly influence their health effects.

Read more about how some vegetable and seed oils can promote good health, while others can do the opposite.

Summary

Cooking oils have their pros and cons. It’s helpful to choose cooking oils based on their smoke point and degree of processing.

The smoke point of olive oil is approximately 350°F (176°C), which is a common cooking temperature for many recipes, particularly those for baked goods.

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it’s versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.

Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acid in olive oil is a monounsaturated fat called oleic acid. Studies have shown that oleic acid may have anticancer and anti-inflammatory properties (5).

Additionally, olive oil contains antioxidant compounds called oleocanthal and oleuropein. These may have anti-inflammatory effects, including lowering blood pressure and helping prevent LDL (bad) cholesterol from oxidizing (6, 7).

Research has found that olive oil contains heart-healthy compounds and may help prevent conditions like obesity, metabolic syndrome, and type 2 diabetes (8).

Our pick

California Olive Ranch Extra Virgin Olive Oil

A favorite of Healthline nutrition editor and registered dietitian Kelli McGrane, MS, RD, California Olive Ranch Extra Virgin Olive Oil is cold-pressed from California-grown olives and can easily be found at most large supermarkets.

“This olive oil is a staple in my kitchen. It has a lovely golden hue and mild floral aroma that works perfectly for savory dishes as well as baked goods,” McGrane says. “Plus, because it doesn’t break the bank, I don’t feel bad about using it liberally. It truly is an everyday cooking oil.”

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Summary

Olive oil has a medium smoke point and works well for baking and cooking. It’s rich in antioxidants and may have anticancer, anti-inflammatory, and heart-health benefits.

Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying.

It has a neutral, avocado-like taste, which makes it perfect for sweet or savory cooking. It also has a nutritional composition similar to olive oil, with a high percentage of the heart-healthy fat oleic acid (9).

One review concluded that it maintains its nutritional quality at low and high temperatures (9).

The quality and nutritional makeup of avocado oil depend on various factors, including where the avocados were grown and the extraction method used.

Some older animal studies have indicated that compounds in avocado oil may help protect the liver in response to metabolic disease and help lower blood pressure, LDL (bad) cholesterol, and triglycerides, high levels of which may increase your risk of heart disease and heart attack (10, 11, 12).

Avocado oil may even be beneficial for reducing osteoarthritis-related joint pain, post-meal blood sugar, and total cholesterol levels. It can also enhance the absorption of other nutrients and protect cells against free radical damage, according to small human and animal trials (13, 14, 15).

Our pick

Primal Kitchen Avocado Oil

Primal Kitchen Avocado Oil has a light, mild taste that works well for everything from muffin batter to salad dressings to pan-frying fish. According to Kelsey Kunik, RDN, “The versatility and quality of this oil makes it an essential pantry staple.”

“At $14–$17 for a 16.9-ounce bottle, I try to limit its use for recipes where I need less than 1/3–1/2 cup to save on costs,” Kunik says, “but it works so well in a variety of dishes that I go through bottles quickly!”

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Summary

Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. It also has a higher smoke point that works well for high heat cooking methods like deep frying.

Sesame oil has a medium-high smoke point of approximately 410°F (210°C).

It’s high in the heart-healthy antioxidants sesamol and sesaminol, which may have various benefits, including potential neuroprotective effects against certain diseases like Parkinson’s (16, 17).

Plus, one small study among 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 (18).

Sesame oil works well for sautéing, general purpose cooking, and even as a salad dressing. It offers a mild nutty flavor that can work well in a number of stovetop dishes.

Note that regular sesame oil differs from toasted sesame oil. The latter has a more amplified nutty flavor, making it more suitable for finishing a dish than cooking one.

Our pick

Spectrum Organics Sesame Oil

For high heat cooking, like stir-fries, this sesame oil does the trick. The flavor is incredibly mild, unlike toasted sesame oil, making it work for any style of high heat cooking.

Plus, you can find it at many Walmarts and large grocery stores.

Note that the company also offers organic and toasted varieties as well.

Shop now at Amazon

Summary

Sesame oil offers numerous benefits and has a medium-high smoke point and versatile, nutty flavor. Just remember that toasted sesame oil isn’t the same thing and it’s more suitable for finishing a dish.

The smoke point for safflower oil is higher, sitting at approximately 510°F (265°C).

Safflower oil is made from the seeds of the safflower plant. It’s low in saturated fat and contains a higher percentage of unsaturated fatty acids.

Safflower oil is available with different amounts of linoleic and linolenic acids. High oleic safflower oil has at least 70% linoleic acid. Replacing other types of fat with high oleic safflower oil could help reduce the risk of coronary heart disease (19, 20).

This oil offers a neutral flavor that works well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop.

Our pick

Spectrum Organics Organic Safflower Oil

Spectrum Organics Organic Safflower Oil is certified organic by the United States Department of Agriculture (USDA) and non-GMO verified. It’s also easily available online and at many large grocery stores.

According to Healthline’s Nutrition Editor, Kelli McGrane MS, RD: “Because safflower oil isn’t my go-to cooking oil of choice, I like that this bottle from Spectrum Organics isn’t huge (unlike many safflower oils), so I don’t have to worry about it going rancid before I can finish it,” McGrane says. “This product works particularly well for cooking chicken at high temps as it results in a nice, crisp exterior.”

Shop now at Amazon

Summary

Safflower oil has a high smoke point and neutral flavor. High oleic safflower oil may have anti-inflammatory properties, and promote heart health and blood sugar management.

When you need to prevent food from sticking to the pan or want a very light layer of oil on your food, there’s a good chance you reach for a can of cooking spray instead.

To get the oil out of the can, chemicals like butane, isobutane, and propane are often used as propellants. While in large amounts, these ingredients can be toxic, regular use of cooking spray has been deemed safe by the Food and Drug Administration (FDA) and the European Union based on current research (21).

Still, if you prefer to avoid consuming these propellants, there are alternatives to consider, including nonaerosol products and oil spray bottles that you can fill with your favorite oil.

Here are a few of our favorite store-bought cooking sprays:

1. Filippo Berio Mild & Light in Colour Olive Oil Spray: “I love the subtle olive oil flavor in this spray,” Kunik says of the Filippo Berio Mild & Light in Colour Olive Oil Spray. “It’s perfect for using on vegetables before roasting, bread before toasting, and over the top of greens when you want a very light coating of oil. It’s nonaerosol and includes a blend of light olive oil and extra virgin.”
2. Pompeian 100% Avocado Oil Cooking Spray: Kunik also likes the Pompeian 100% Avocado Oil Cooking Spray. “This is my go-to spray for for baking pans and roasted vegetables,” she says. “It’s mild in flavor and works well at high heat. The price point can’t be beaten either.”
3. Chefs Life Cooking Spray (Brown Butter Flavor): This butter-flavored spray is a favorite of Healthline commerce editor Christy Snyder. The Chefs Life Cooking Spray (Brown Butter Flavor) contains a blend of olive, avocado, sunflower, and grapeseed oils, and adds an extra depth of flavor to anything you spray it over.

Not all oils are stable enough or intended for use in cooking, particularly in high heat preparations. Others do better in cold preparations or used as dietary supplements, for example.

The following oils are best to avoid when it comes to high heat cooking:

• Fish or algae oil: These are intended to be omega-3-rich dietary supplements that you should take cold and in small doses. Don’t use these products for cooking purposes.
• Flax oil: While high in the heart-healthy unsaturated fatty acid alpha-linolenic acid (ALA), this oil has a low smoke point at around 217°F (103°C), and you should reserve it for cold uses like salad dressings (22).
• Palm oil: Health-wise, palm oil is calorie dense. The main problem here is ethical, as the production of palm oil has been strongly linked to rainforest destruction and a loss of biodiversity (23, 24).
• Walnut oil: This oil is high in ALA and offers some anti-inflammatory and potential anticancer benefits. However, it’s also best to reserve for cold preparations like salad dressing. It has a lower smoke point, and goes rancid quickly, so storing it in the refrigerator will help preserve its shelf life (25, 26).

Summary

Some oils are not recommended for high heat cooking. Flax and walnut oil have lower smoke points and are best in cold preparations. Fish and algae oil are intended as supplements, and palm oil comes with ethical considerations.

What is the healthiest oil for cooking?

The healthiest oil to cook with is olive oil. It’s versatile, being used in everything from frying to finishing. It’s also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).

What is the unhealthiest oil to cook with?

Coconut oil is controversial. However, it has the most saturated fats of any oil. Additionally, a recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL (bad) cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils (29).

Which cooking oil is best for heart health?

Extra virgin olive oil is one of the most heart-healthy oils you can use in your cooking.

This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease. It’s high in monounsaturated fatty acids and plant compounds that have anti-inflammatory, antioxidant, and vasodilatory effects (30, 31).

There’s an option for every health goal, taste preference, and budget when it comes to cooking oils. For high heat cooking, it’s important to choose oils that maintain their stability. Oils heated past their smoke point break down, which affects flavor and can produce unhealthy compounds.

Some healthier cooking oils that can withstand higher temperatures include olive oil, avocado oil, sesame oil, and safflower oil.

Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.

On the other hand, some oils are better to use for cold preparations or as dietary supplements, but not recommended for high heat cooking. Some examples include fish oil, flax oil, palm oil, and walnut oil.

Which oil is best for salads

Fresh vegetable salad is a light and vitamin dish that will become even healthier with the right dressing. We figure out what oil to add to the salad.

What should you dress the salad with?

Mayonnaise, sour cream, butter – dressing is usually added to taste. If you prefer vegetable oil, then it is important to choose the right one. In fact, choosing the best salad oil is not difficult – you need it to be unrefined and non-deodorized, since such oils retain all the beneficial substances: vitamins, minerals, phospholipids, pectins, etc.

Reference

Earlier, we said that refining and deodorization are needed in order to remove pigments, wax-like and other substances that are unstable when heated, from the oil. After all, at high temperatures, they burn the very first and quickly turn into carcinogens. Such refined oils should be used for frying.

Elena Demchenko

DEPUTY DIRECTOR OF THE FOOD SAFETY Research Institute G. V. PLEKHANOVA, K. T. N.

Based on the fact that we choose an oil that will not be heated, the more natural it is, the better. The best oil is the one that is simply pressed from seeds, seeds, nuts by pressing (this is also called cold pressing). Everything that is useful in the seed goes into oil. The oil obtained in this way belongs to the highest / first grade (if we are talking about olive oil, then it is Extra Virgin or Virgin).

Oils of a lower grade are obtained in a slightly different way: in order to “squeeze” the oil from already squeezed seeds, various aggressive solvents are used, which are mixed with the oil and squeezed out with it. Of course, the solvent is then removed from the oil, but many useful substances also leave with it.

As for the preferred type of oil – sunflower, olive, sesame, linseed or any other – this is an ambiguous question. The fact is that the ratio of vitamins, trace elements and fatty acids in oils can vary depending on the season, country of origin and variety. Sunflower oil can be obtained from different varieties of sunflower, a similar situation with corn oil and so on. Nevertheless, the approximate ratio of useful substances can be called.

Oils are a source of beneficial fatty acids. The human body is not capable of synthesizing linoleic (omega-6), linolenic (omega-3), oleic (omega-9). These polyunsaturated fatty acids must, like vitamins, be supplied with food. It is necessary not only to supply omega acids in the required quantities, but also to balance. According to WHO recommendations, the ratio of omega-3 and omega-6 acids ingested with food should be 1:2-1:5, that is, omega-6 should be consumed 2-5 times more than omega-3. Omega 9is non-essential and is produced by the body.

Liquid vegetable oils are dominated by healthy poly- and monounsaturated fats (the essential acids listed above are included in this group of fatty acids). While an excess of saturated fat in the diet is harmful to health, in particular to the heart. These oils are easy to distinguish: at room temperature, they have a solid or semi-solid consistency. These are coconut, palm and cocoa butter.

To add to ready meals, it is better to take oils with essential fatty acids.

All vegetable oils have a set of unique beneficial properties. It is optimal to have several bottles with different types of oils in your home arsenal at once, combining them will not only diversify the diet, but also make it more balanced.

Omega-3, -6 and -9 are unsaturated fatty acids. At the same time, omega-3 and -6 are vital for us, but we can get them only with food, the body cannot produce them on its own. Omega 9refers to monounsaturated acids, and it is not indispensable. The body is able to produce it on its own from omega-3 and -6, while it also comes with food. For a healthy state of the body, not only the intake of omega acids in the right quantities is necessary, but also a balance. According to WHO recommendations, the ratio of omega-3 and omega-6 acids ingested with food should be 1:2-1:5, that is, omega-6 should be consumed 2-5 times more than omega-3.

The table above shows that the amount of fatty acids needed by the body in different oils varies. There is no oil with an ideal composition, in which useful substances would be approximately in the required ratio. Therefore, it will be optimal to alternate different oils, but you should not urgently buy everything at once. Considering that we don’t eat salads that often, and the shelf life of unrefined oils is short, then there is a risk that most of them will go bad before they are completely used. All vegetable oils should be stored in a dark place at a temperature not exceeding 20 ° C. It is better to keep them in the refrigerator after opening (with the exception of olive oil, which may lose its fluidity when stored in the refrigerator; however, it quickly “thaws” at room temperature).

How to choose a good salad oil?

• It must be unrefined and non-deodorized.

• The higher the grade, the better.

• Choose oils in dark bottles, as light accelerates spoilage.

• Make sure that the oil is stored in the store in appropriate conditions: it should not be hot and even tinted bottles should not be stored in the sun.

• The closer to the date of bottling at the time of purchase, the better, because spoilage processes go on in any case, even if all storage conditions are met.

• Peanut and sesame oils are prohibited for people who are allergic to sesame and peanuts.

Read our material on how to properly store oils, because they deteriorate quickly.

By the way

The sediment formed during storage of unrefined oil is not harmful to health and consists of phospholipids, macro- and microelements useful for the body.

Let’s take a closer look at some oils.

Sunflower oil

One of the most useful, besides, the raw materials for it are grown in Russia. Fatty acid content can vary by subspecies, and special varieties have been bred to increase the concentration of oleic and linoleic acids (but high oleic oil is more common among refined oils). Rich in linoleic acid (omega-6), vitamin E. It has a pronounced taste and aroma of seeds, goes well with the taste of vegetables. Try to take the highest grade oil, it has lower indicators such as acid and peroxide numbers (this also applies to other types of oils). It goes rancid pretty quickly, so you need to use it within the first weeks after opening.

What are acid and peroxide numbers?

Indicators of oxidative deterioration of vegetable oils include peroxide and acid numbers: the higher they are, the less fresh and quality the vegetable oil is.

Olive oil

In this context, we are interested in varieties Extra Virgin and Virgin – this is the name of unrefined and non-deodorized olive oil.

The olive ripens throughout the year. At the same time, there may be fruits of different maturity on the tree, but the more similar in size and maturity they are, the higher the likelihood that the oil will receive the highest mark of the tasting commission (it determines which grade to assign to the oil).

If in Russia, when checking a batch of oils (as well as other products), physical and chemical analyzes are carried out to determine compliance with quality and safety criteria (and on the basis of this a certain grade is assigned), then olive oil, among other things, undergoes a tasting assessment in the country of origin. The panel is called Panel de Cata and consists of 10 professional tasters who try samples in unmarked glasses and give their opinion. The Extra Virgin grade is assigned to the oil only if it suits all tasters. If at least one person voted against, the oil is either blended (mixed with others) or remains in Virgin status. In general, oils from both gradations are quite high quality and useful.

When choosing olive oil, buy it only in glass or metal containers.

Don’t use oil if it tastes watery, rancid, or has a metallic or vinegary taste, don’t stock it.

What is more useful – olive or sunflower?

Earlier we said that the healing properties of olive oil are somewhat exaggerated. Many consider it a real health elixir, but this belief is most often based on information obtained from advertising and articles on the Internet.

The inhabitants of Greece, Spain, Italy, France and Portugal traditionally have a lot of vegetables and seafood on the menu. When cooking in these countries, olive oil is used, which is the main source of omega-6 acids for local residents. The main suppliers of omega-3 acids are seafood. Vitamins and other useful substances enter the body from vegetables and fruits. That is, we are dealing primarily with a balanced diet, which is dominated by vegetables, fruits and seafood. However, thanks to advertising, the glory of a “useful product” is attributed only to olive oil.

Sesame oil

Sesame oil is widely used in Asian countries, it goes well with vegetables and cereals, favorably sets off the taste of fresh salads, giving them a pleasant nutty flavor. Sesame oil contains vitamins A, D, E, B1-B3. Contains a lot of linoleic and oleic acids.

Linseed oil

Very popular due to its beneficial properties. Flax oil contains a significant amount of vitamin A, E, folic and alpha-linolenic (omega-3) acids, the amount of which in linseed oil is greater than in fish oil. The oil is taken separately for medicinal purposes, added to salads. Dietary supplements based on it are produced. However, the bitter grassy aftertaste makes it quite specific in taste.

Peanut butter

An excellent source of vitamins A, E, D, group B and phytosterols. It has a rich taste and aroma that add spice to ready-made dishes. It can be used as a dressing in the preparation of cereals, meat and vegetable dishes.

Pumpkin seed oil

Oil squeezed from pumpkin seeds contains vitamins A, E, C, K, P, PP, B vitamins, selenium, zinc, etc. (and, of course, essential fatty acids – oleic, arachidonic, linoleic and linolenic). Oil is seasoned with various ready-made dishes to give them a spicy nutty note and exquisite sweetness. It is believed that pumpkin seed oil is most successful in emphasizing the natural taste of zucchini and pumpkin dishes. A few drops of pumpkin seed oil will give an original flavor to cold marinades, sauces and gravies, fish or meat dishes.

Corn oil

It is extracted from the germ of corn seeds (a by-product that is obtained when processing corn into grits or starch). Contains linoleic and oleic fatty acids. It is used in baby food, but usually in a refined form.

Rapeseed oil

Edible rapeseed oil is a source of 22 unsaturated fatty acids derived from alpha-linolenic and linoleic acids. It is made from the seeds of black rapeseed. Previously, this oil was used only for technical purposes and was considered unsuitable for food due to the high content of erucic acid (according to old studies of the 70s, it can lead to disruptions in the cardiovascular system, damage the liver, etc.). Later, low-erucic and non-erucic varieties were bred – it is from them that oil is obtained for use in food.

Almond oil

It is divided into food and non-food. The first is obtained from sweet almonds by pressing. The composition is dominated by oleic acid (about 60%), also contains linoleic, palmitic and others. The oil contains vitamins B2, A, E, a high amount of phytosterol (reduce cholesterol levels in the body).

Cake left after pressing the oil from sweet almonds, as well as oil obtained from varieties of bitter almonds, are used in cosmetics and for industrial purposes.

What is the best oil for frying salad? | Diet menu recipes

Oils are rich in unsaturated fatty acids (omega-3, omega-6 and omega-9), which have a beneficial effect on the functioning of the cardiovascular system, promote the functioning of brain cells, and strengthen the immune system. Oils are also rich in vitamin E, an antioxidant that neutralizes free radicals before they begin to destroy our cells and stop chain reactions that are harmful to the body. The fats in oils help the body absorb the fat-soluble vitamins A, D, E, K, as well as beta-carotene, and are essential for the synthesis of many hormones. In order for these processes not to slow down or even stop, you need to consume between 0.8 g and 1 g of fat per kg of body weight every day, or about 301TP2T of your total daily calories.

Oils are more or less healthy, that is, they contain more or less of the nutrients we need, but not all oils, even the most useful ones, are suitable for frying.

Oil Evaluation Criteria

Smoke Point

The smoke point (also called smoke point or burn point) is the temperature at which an oil begins to smoke, burn, or decompose. The oil may not burn or produce smoke – this is the temperature at which the oil begins to decompose, become toxic and no longer safe to use. The higher this temperature, the more suitable the oil for frying and especially for frying.

Unrefined vegetable oils and cold-pressed oils have a lower smoke point than refined oils and animal fats.

The longer the oil is heated (or reused, as some fast food restaurants do), the greater the health risk of eating foods cooked in it.

Studies on the health effects of heated and reheated oils:

Risk factors for heated vegetable oils and cardiovascular disease

Health effects of heated soybean oil, sunflower oil and fat vapor

Fatty acid stability and saturation in oils more stable, but this does not mean that it is also more useful.

Any oil (and any other fat) contains three types of fatty acids – saturated, monounsaturated and polyunsaturated.

Saturated fatty acids hardly oxidize when exposed to high temperatures, so butter and animal fats, which are predominantly saturated fats, remain solid at room temperature.

Monounsaturated and polyunsaturated fatty acids become unstable when exposed to light, heat and oxygen. This means that oils containing a large amount of polyunsaturated fatty acids are more dependent on oxidation processes, which result in the formation of decomposition products that are harmful to us. For this reason, it is recommended to store low saturated fat oils in a dark place and in tightly sealed containers.

It is also recommended to pay attention to the ratio of omega-6 and omega-3 essential fatty acids (both are polyunsaturated fatty acids). At the time of human genetic modeling, their ratio in the diet was approximately 1:1, now it averages from 15:1 to 16.7:1, which increases the risk of cardiovascular diseases. Omega-6 is believed to promote inflammation, while omega-3 suppresses it. Our body needs both, ideally, if they are in balance – close to 1:1. Knowing the ratio of omega-6 to omega-3 in oil, you can bring the ratio in your diet to the ideal – 1:1. Experts recommend not reducing omega-6 in the diet, but increasing the amount of omega-3.

9017 6

160°C

Percent fatty acids

90 176 30

Oil, refined or unrefined

Cold-pressed oils and pomace oils

90 002 These are oils obtained by pressing fruits or seeds. The oil is pressed physically without the use of chemicals – therefore, such oils retain the natural taste and color of the raw material. They also retain almost all of the nutrients and vitamins in the raw material, but are more sensitive to heat (lower smoke point) and light and spoil faster. Cold-pressed oils have a cloudier appearance, which is contrary to popular belief that an oil should be clear – in my opinion, this is more indicative of its better nutritional value (not all of the goodness has been filtered out).

Refined oils

These are oils obtained by using chemical solvents and then filtering and otherwise removing impurities from the resulting oil. Refined oils are cheaper, odorless, odorless and have a higher smoke point, but contain almost no nutrients and vitamins, since most of the volatile essential substances (which give the oil its characteristic aroma) are destroyed during processing. vitamins – A, E, D2. And since the oils are extracted chemically, they most likely still contain residues of the chemicals used (of course, in an acceptable amount -😊).

Oil flavor and nutrients

The main thing I want to say is don’t believe the names, read the labels. For example, it is possible that pine nut oil or grape seed oil contains, say, 30% pine nut oil or grape seed oil, and the remaining 70% is another type of oil.

It should be borne in mind that oils from different manufacturers can vary significantly in their nutritional composition, including the proportion and type of fatty acids they contain. This can significantly affect their use.

Olive Oil

Nutritionists and culinary experts agree that one of the most versatile and beneficial oils is olive oil when it is cold-pressed and unprocessed (labeled “Extra virgin”). Raw olive oil is high in monounsaturated fats and some polyunsaturated fatty acids. Many studies, such as the Mediterranean diet, have been shown to positively impact heart health and life expectancy. Olive oil has a relatively lower smoke point compared to other oils, so it is best for low to medium temperature cooking and salads.

The term “cold pressed” indicates that no heat was used in the pressing process (heating deteriorates the quality of the oil, increasing its acidity).

The term “first pressing” indicates that the oil is obtained from olives and not by re-pressing olive pomace.

The term “pure” (extra virgin olive oil) indicates that it is refined olive oil to which a little extra virgin olive oil has been added.

The greener colored oil is obtained from previously harvested olives, so their length is “sharper”. An orange-green oil will be pressed from later harvested olives with a lighter flavor and a slightly nutty flavor.

Rapeseed oil

Rapeseed oil is obtained from rapeseed. Of all vegetable oils, rapeseed oil has the lowest saturated fat content and the highest smoke point. Rapeseed oil is suitable for cooking at high temperatures. Refined rapeseed oil is usually sold, which means that it contains fewer nutrients. Cold-pressed or unrefined rapeseed oil is also available, but hard to find.

Sunflower oil

This oil is rich in vitamin E – one tablespoon contains about 28% of the recommended daily intake for humans. The oil has a high smoke point and refined oil does not have a sharp taste, which means it does not suppress the taste of the finished product. However, sunflower oil is high in omega-6 fatty acids – if the other foods you eat also contain omega-6s, it might be worth choosing a different oil.

Avocado oil

Avocado oil is a great choice. If unrefined, it is similar to extra virgin olive oil, but with a higher smoke point and no distinct flavor, making it great for frying. The content of monounsaturated fats in avocado oil is one of the highest, minus – it is more expensive.

Peanut butter

Peanut butter and nut butters in general are very suitable for flavoring, especially since there are so many different types of nuts. Peanut butter has one of the highest levels of monounsaturated fat. It gives food a pleasant nutty flavor and aroma and is suitable for high heat cooking.

Walnut Oil

This oil has a low smoke point and is therefore not suitable for frying, but it can be used for many other purposes, such as adding a walnut flavor to a salad. Walnut oil has a good ratio of omega-6 to omega-3 fatty acids.

sesame oil

This oil is often used because of its strong taste. It contains both monounsaturated and polyunsaturated fatty acids, but lacks many other nutrients. Sesame oil has a higher smoke point, so it can be used for high heat cooking.

Flaxseed oil

This is an excellent source of omega-3s. Flaxseed oil is suitable for making sauces and salads. Linseed oil oxidizes (degrades) very quickly and should not be heated. When buying, pay attention to the expiration date and, after opening, store in a dark place and at a low temperature (refrigerator). Damaged oil becomes bitter. I recommend choosing small quantities, because the oil must be used quickly after opening.

Coconut oil

Information about this oil is very contradictory. Unlike other vegetable oils, coconut oil is made up primarily of saturated fats. Traditionally considered saturated fat. increases blood cholesterol levels, on the other hand, there are also studies that suggest that not all saturated fats are unhealthy.

Coconut oil can be used for cooking at very high temperatures because it is more stable at high temperatures.

Vegetable oils

The term “vegetable oil” is used to refer to any oil derived from plants. If it is not indicated that we are talking about oil, for example, sunflower oil 1001TP2T, then the package probably contains a mixture of several oils (Mixed oil).

Vegetable oils are usually refined (further processed), which means that they are not only tasteless, but also contain significantly less or no nutrients (compared to cold-pressed oils and crude oils).

Which oil is more suitable for frying, which for salads?

Frying oil

Choose an oil with a neutral taste and a high smoke point, preferably above 180°C, such as canola oil, refined olive oil, avocado oil, vegetable oil or peanut oil.

Frying oil

Choose an oil with a neutral taste – so that it does not affect the taste of the food being cooked, such as rapeseed oil or vegetable oils. When frying in a pan, the temperature is rarely below 120 ° C, if you need to give a golden crust – about 140 – 160 ° C, in the oven – up to 250 ° C.

Oil for stewing and frying

Choose a more aromatic oil with a lower smoke point, such as extra virgin olive oil, canola oil, peanut oil or sesame oil.

Salad oil

Choose the aroma oil you like best. Smoke point does not matter here, for example extra virgin olive oil.

Labeling foods as “healthy” or “unhealthy” is always a little tricky. Nutrition is a complex science and all foods can have a place in a varied and balanced diet. I prefer extra virgin olive oil because it’s the most nutritious and I don’t mind a high smoke point (when frying, I use the minimum amount of oil and don’t use fried foods on principle). The choice of oil depends on your menu and how you cook.