Navigating the supermarket aisle for cooking oil can be a bewildering experience, with shelves stacked high with options from olive and avocado to coconut and sunflower. However, not all oils offer the same benefits for your health. In a quest to make smarter dietary choices, experts have been consulted to determine which oil truly deserves the title of the healthiest.
The Unanimous Winner: Extra Virgin Olive Oil
Despite a common belief that it should be reserved for dressings, extra-virgin olive oil (EVOO) emerged as the clear favourite among nutrition professionals. Erin Viljoen, a Nutritional Therapist at W-Wellness, clarified that cold-pressed EVOO is perfectly suitable for most everyday cooking, not just finishing dishes.
Aliza Marogy, a qualified nutritional therapist and founder of Inessa, addressed the outdated myth that olive oil becomes toxic when heated. "It is a great option for sautéeing, roasting, and pan frying, and is the oil I reach for at home for the majority of my cooking," she stated.
Nutritionist Dr Sarah Schenker confirmed that EVOO remains "quite stable at most cooking temperatures," attributing its benefits to a high proportion of monounsaturated fats. These fats are known to support heart and brain health, reduce inflammation, and improve insulin sensitivity.
Why EVOO Stands Out from the Crowd
The superiority of extra virgin olive oil lies in its minimal processing and rich nutrient profile. Mazen Assaf, an olive oil sommelier known as The Olive Oil Guy, describes true EVOO as essentially "fresh fruit juice," mechanically extracted without heat or chemicals.
This process preserves its high levels of polyphenols, powerful antioxidants that combat oxidative stress and inflammation in the body. Early-harvest, single-origin EVOO typically contains the highest concentrations of these beneficial compounds.
Dr Lucy Williamson, a gut health specialist, highlighted that EVOO's antioxidants help reduce oxidation damage during cooking, even though it has a moderate smoke point of 190°C -200°C. This makes it a stable and health-protective choice for many cooking methods.
The Best Alternative for High Heat
For high-temperature frying or searing, avocado oil is the recommended alternative. Dr Schenker noted it has a "similar fat profile to EVOO" and is packed with vitamin E. Its high monounsaturated fat content and high smoke point make it exceptionally heat-stable.
Marogy explained that refined avocado oil can withstand high temperatures without oxidising and offers a neutral flavour, making it an excellent choice for frying.
Oils to Use Sparingly or Avoid
Experts advise caution with oils high in saturated fats, such as coconut oil, palm oil, butter, and lard, as they can elevate LDL ("bad") cholesterol. Bailyn Fields of Boomer Benefits placed these in the "use sparingly" category.
There is also strong advice to steer clear of heavily processed industrial seed oils, including sunflower, corn, soybean, and standard "vegetable oil" blends. Steve Bennett, a Health Coach, warned these are high in inflammatory omega-6 fatty acids and are modern industrial inventions.
Kate Styles of Keto Kitchen Lytham avoids these oils as they can become unstable and oxidise when heated, potentially contributing to inflammation. Ruth O'Sullivan, a registered nutritionist, reminded consumers that all oils add fat and calories, so they should be used sparingly regardless of type.
In summary, for optimal health, reach for cold-pressed extra virgin olive oil for everyday cooking, use avocado oil or ghee for high-heat applications, and minimise the use of refined seed oils and saturated fats.
