The world of cooking oils can be bewildering, with supermarket shelves overflowing with options like cold-pressed avocado oil, extra virgin macadamia oil, organic coconut oil, and premium hemp seed oil, each boasting impressive health claims. Even familiar oils spark debate: Is it safe to cook with olive oil? Should seed oils be avoided? Meanwhile, prices continue to climb. Earlier this month, Walter Zanre, CEO of Filippo Berio UK, accused supermarkets of overcharging customers for olive oil. To help cut through the confusion, we consulted experts to determine which oils are truly worth the investment.
What Are the Main Differences Between Cooking Oils?
According to Lisa Howard, author of The Big Book of Healthy Cooking Oils, all oils contain a mix of saturated, monounsaturated, and polyunsaturated fats, but their ratios vary. For example, olive oil is predominantly monounsaturated, walnut oil is polyunsaturated, and coconut oil is mostly saturated. These differences matter for health and cooking performance.
Is Unsaturated Good and Saturated Bad?
In terms of health, yes. Dell Stanford, senior dietitian at the British Heart Foundation, explains that diets high in saturated fat raise LDL (bad) cholesterol, increasing cardiovascular disease risk. Replacing saturated fats with unsaturated fats helps lower LDL cholesterol. This means limiting animal fats like butter and lard, as well as coconut oil and palm oil, which are high in saturated fat. Contrary to popular claims, coconut oil (86% saturated fat) is not a health food; it contains more saturated fat than butter.
Should You Choose Monounsaturated or Polyunsaturated?
Both types offer cardiometabolic benefits, including improved cholesterol profiles. Monounsaturated oils include olive, rapeseed, and avocado; polyunsaturated oils include sunflower, walnut, and groundnut. Neither is inherently superior; the key is swapping saturated fats for unsaturated ones.
Which Is the Best Unsaturated Oil?
Extra virgin olive oil (EVOO) is widely regarded as the healthiest and most versatile. It is rich in monounsaturated fats and polyphenols, which have anti-inflammatory, antimicrobial, and antioxidant properties. Polyphenols are fermented by gut microbes into beneficial metabolites, supporting heart health and blood sugar control.
Can You Cook with Extra Virgin Olive Oil?
Yes. Oils high in monounsaturated fats, like olive oil, are heat-stable. While cooking reduces polyphenol content (by 40% at 120°C and 75% at 170°C), EVOO retains enough polyphenols to provide benefits. Harmful effects occur only with repeated high-temperature heating, which is uncommon in home cooking.
Is EVOO Too Expensive for Daily Use?
Prices have risen due to wars, droughts, and labour shortages, but bargains exist. In the UK, Asda sells a litre of EVOO for £7.13, while Sainsbury’s and Tesco offer similar prices. For quality, Aldi and Lidl stock PDO/PGI-labelled EVOO at £5.49 and £6.49 per 500ml, respectively.
Are Cheaper Virgin or Regular Olive Oil Acceptable?
EVOO is superior in quality, taste, polyphenol content, and health benefits. Virgin olive oil is made from lower-quality olives, and regular olive oil is a blend of virgin and refined oils. Howard insists on using only EVOO.
How Should You Store Oil?
Store EVOO in dark glass or tins (not plastic), in a cool, dark place, away from light and heat. Use within 18 months of the harvest date, and always replace the lid. Avoid storing near the stove or on windowsills.
What Is the Best Alternative to EVOO?
For neutral-tasting dishes, rapeseed oil is a great choice. It is high in unsaturated fats, low in saturated fat, and contains anti-inflammatory omega-3 fatty acids. Cold-pressed, unrefined rapeseed oil is widely available in the UK.
Should You Avoid Seed Oils?
No. Claims that seed oils cause inflammation are unfounded. Omega-6 fatty acids, found in seed oils, are actually linked to cardiometabolic health benefits.
Should You Vary Your Oils?
While eating a variety of plant foods is important, there is no strong evidence that varying oil types provides additional benefits. Using unsaturated oils is sufficient.
Is Avocado Oil Worth the Cost?
Avocado oil is nutritious and versatile, with a high smoke point and rich in monounsaturated fats and lutein, which supports eye health. However, human evidence is limited, and it is pricier than other options.
What About Specialist Nut and Seed Oils?
These oils vary in fat composition and offer unique flavours and nutrients, but they are best used for dressings due to low smoke points and high cost. Howard enjoys experimenting with pumpkin seed, argan, and hazelnut oils.
Is It Better to Cut Out Oils Entirely?
No. Oils provide essential fatty acids and aid absorption of fat-soluble vitamins (A, D, E, K). Homemade dressings with quality oil and acid are simple and healthy.
In summary, use extra virgin olive oil as often as possible. For neutral flavour, choose cold-pressed rapeseed oil. On a budget, any unsaturated oil is better than saturated fats.
