Which cooking oil is the healthiest?. This article explores the latest research and expert advice on the healthiest cooking oils, from olive oil to avocado oil.

Olive Oil and Extra Virgin Olive Oil

Olive oil is made by pressing whole olives and extracting the oil. It is a key part of the Mediterranean diet and the United States is the third largest consumer of olive oil, going through around 406,000 metric tons every year. Both olive oil and extra virgin olive oil have a lower smoke point than other oils, making them better suited for medium-heat cooking. However, refined or pure olive oil may be more suitable for high-temperature cooking.

Olive oil is high in healthy monounsaturated fats and oleic acid, which can prevent heart disease and lower cholesterol. Extra virgin olive oil is the least processed version, so it retains more of the beneficial nutrients and antioxidants. These antioxidants can reduce oxidative damage that can cause inflammation and lead to diseases like cancer or diabetes.

While many studies have reported the cardiovascular health benefits of the Mediterranean diet, which is rich in olive oil, a 2019 Cochrane review found that there is still uncertainty around its effects, with the evidence for benefits being low or moderate.

Canola Oil

Canola oil is made from the seeds of the canola plant, which is a genetic variation of the rapeseed plant. It is low in saturated fat and high in monounsaturated fat, making it a healthier option compared to many other cooking oils. Canola oil has a relatively high smoke point, making it suitable for high-heat cooking like stir-frying and sautéing.

Numerous studies have shown that replacing saturated fats with canola oil can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. A 2018 review in the Journal of the American College of Nutrition concluded that canola oil consumption is associated with improved cardiovascular disease risk factors.

Avocado Oil

Avocado oil is pressed from the flesh of avocados and is high in monounsaturated fats, similar to olive oil. It has a mild, nutty flavor and a high smoke point, making it suitable for high-heat cooking methods like grilling and roasting.

Avocado oil is rich in vitamins and antioxidants, including vitamins A, D, and E. Studies have shown that it can help lower LDL cholesterol and triglyceride levels, while increasing HDL (good) cholesterol. A 2019 review in the Journal of the American College of Nutrition found that avocado oil consumption was associated with improved cardiovascular disease risk factors.

Coconut Oil

Coconut oil is made by extracting oil from the meat of mature coconuts. It is high in saturated fat, which has been linked to increased cholesterol levels and a higher risk of heart disease. However, some research suggests that the specific type of saturated fat in coconut oil, called medium-chain triglycerides (MCTs), may have some health benefits.

The evidence on the health effects of coconut oil is mixed. Some studies have found that it can help increase HDL (good) cholesterol and improve markers of metabolic health, while other research has shown that it can raise LDL (bad) cholesterol levels. Overall, the consensus among health experts is that coconut oil should be consumed in moderation as part of a balanced diet.

Grapeseed Oil

Grapeseed oil is extracted from the seeds of grapes and is low in saturated fat while high in polyunsaturated fat. It has a light, neutral flavor and a high smoke point, making it suitable for high-heat cooking and frying.

Grapeseed oil is rich in vitamin E and antioxidants, which can help protect against oxidative stress and inflammation. Some research has suggested that it may also have cardiovascular benefits, such as lowering cholesterol levels and improving blood vessel function. However, more research is needed to confirm these potential health effects.

Peanut Oil

Peanut oil is extracted from the seeds of peanuts and is high in monounsaturated and polyunsaturated fats. It has a neutral flavor and a high smoke point, making it suitable for high-heat cooking methods like deep frying.

Peanut oil is low in saturated fat and has been associated with various health benefits, including improved cholesterol levels and reduced risk of heart disease. However, it is important to note that peanut oil can be a common allergen, so those with peanut allergies should avoid it.

Sesame Oil

Sesame oil is pressed from sesame seeds and has a distinctive nutty flavor. It is high in monounsaturated and polyunsaturated fats, as well as antioxidants like sesamol and sesaminol.

Sesame oil has a relatively low smoke point, making it better suited for low- to medium-heat cooking, such as sautéing and dressing salads. Some research has suggested that sesame oil may have anti-inflammatory and cholesterol-lowering properties, but more studies are needed to confirm these potential health benefits.