Experts Reveal the Healthiest Cooking Oil - One Standout Choice Emerges
Navigating the supermarket aisle for cooking oil can feel like traversing a complex labyrinth. With a plethora of options available, from olive oil and avocado oil to coconut oil, sunflower oil, and numerous others, consumers face a bewildering array of choices. However, not all cooking oils are created equal in terms of health benefits. This year, many individuals are committing to healthier dietary habits, and selecting appropriate cooking fats represents a crucial step in that journey.
The Expert Consensus on Cooking Oils
When seeking the healthiest cooking oil, numerous experts were consulted to provide evidence-based recommendations. While several oils were discussed, one particular option consistently emerged as the standout choice: extra-virgin olive oil (EVOO). Additionally, avocado oil was highlighted as an excellent alternative for high-temperature cooking applications.
Contrary to widespread misconceptions, EVOO is suitable for everyday cooking beyond just salads and dips. Erin Viljoen, a Nutritional Therapist at W-Wellness, clarified that "cold-pressed extra-virgin olive oil is suitable for most everyday cooking, as well as dressings and finishing dishes." Aliza Marogy, a registered nutritional therapist and founder of Inessa, reinforced this perspective, noting that olive oil was once erroneously believed to become "toxic" when heated. She stated, "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."
Why Extra-Virgin Olive Oil Stands Out
Dr. Sarah Schenker, a respected dietitian, explained that EVOO remains "quite stable at most cooking temperatures." She emphasized its health advantages, stating, "Overall, extra virgin olive oil is the healthiest choice because of the higher proportion of monounsaturates (good for heart health, anti-inflammatory, good for brain and gut health, improves insulin sensitivity) which are more stable when heated and less prone to oxidation."
Mazen Assaf, a certified olive oil sommelier known as The Olive Oil Guy, described EVOO as "by far the healthiest" because it is not chemically refined, essentially representing a "fresh fruit juice." He elaborated, "True extra virgin olive oil is made purely from the olive itself, which preserves its natural nutrients." The high polyphenol content in EVOO is particularly beneficial, as these powerful antioxidants help reduce oxidative stress and inflammation, both linked to chronic diseases.
Tom Redwood, founder of Good Phats, highlighted the importance of processing methods, noting that "many modern seed oils are heavily processed using industrial methods, sometimes involving petroleum-derived solvents. By contrast, oils like extra virgin olive oil and avocado oil are naturally stable."
The Role of Avocado Oil in High-Heat Cooking
While EVOO is recommended for most cooking, avocado oil serves as the preferred choice for high-heat applications. Dr. Schenker recommended avocado oil for high-heat cooking due to its "similar fat profile to EVOO" and even higher vitamin E content. Ms. Marogy explained that avocado oil "is mostly made up of monounsaturated fats. These are known to moderate inflammation and improve heart health by reducing LDL ('bad') cholesterol levels whilst increasing HDL ('good') cholesterol."
Ms. Viljoen concurred, pointing out that avocado oil is "one of the most heat-stable oils available. Its high monounsaturated fat content and high smoke point make it well suited to frying, grilling and higher-temperature cooking, with a neutral flavour."
Cooking Oils to Avoid or Use Sparingly
Experts identified several oils that should be minimized or avoided due to health concerns. Bailyn Fields, sales director at Boomer Benefits, stated that the least healthy oils are those high in saturated fat, which increase LDL cholesterol. "That puts butter, ghee, lard, tallow, palm and coconut oil in the 'use sparingly' category," said Fields.
Kate Styles, founder of Keto Kitchen Lytham, advised avoiding seed oils such as sunflower, rapeseed, and vegetable oil because they are "highly refined and can become unstable when heated. When oils oxidise at high temperatures, they can contribute to inflammation."
Ruth O'Sullivan, a registered nutritionist at Brakes, highlighted the risks of excessive saturated fat consumption, which can negatively impact heart health by increasing blood cholesterol levels. She recommended choosing unsaturated fats found in sunflower, rapeseed, and olive oils instead.
Steve Bennett, a PCI-Qualified Health Coach, expressed strong concerns about industrial seed oils, stating, "These seed oils are loaded with omega-6 fatty acids that trigger chronic inflammation in your body." He emphasized using appropriate oils for specific temperature ranges to avoid creating harmful compounds.
Practical Recommendations for Consumers
Dr. Lucy Williamson, a registered nutritionist and gut health specialist, explained that selecting the right cooking oil involves considering heat stability. "High temperature can cause some fats to degrade; a process called 'oxidation'. This impacts their 'healthfulness' or worse, results in toxins called 'free radicals' being produced," she said. EVOO is an excellent choice because it's both heat-stable and rich in antioxidants that help reduce oxidation damage.
Leslie Kenny, founder and chief executive of Oxford Healthspan, emphasized that the healthiest cooking oils are those that remain chemically stable and undergo minimal processing. "Extra-virgin olive oil and avocado oil are excellent choices because they're predominantly monounsaturated, resistant to oxidation, and rich in bioactive compounds that support cardiovascular and gut health," she said.
In summary, experts consistently recommend extra-virgin olive oil as the healthiest all-around cooking oil, with avocado oil serving as the best alternative for high-heat applications. Consumers should prioritize cold-pressed, single-origin EVOO stored in dark glass bottles or tins, while minimizing use of refined seed oils and saturated fats to optimize their dietary health.
