Nutritionists have weighed in on the healthiest cooking oils, with olive and vegetable oils emerging as top choices, while coconut oil has been labelled 'pure poison' by some experts. The ranking comes amid conflicting advice on which oils are best for health, given their varying fat compositions.
Oils are high in fat and calories, but their chemical makeup can have different effects on health. They are extracted from nuts, seeds, fruits, plants or cereals and contain saturated, monounsaturated and polyunsaturated fatty acids. Saturated fats, found in high amounts in coconut oil (around 90%), can raise harmful LDL cholesterol, increasing heart disease risk. UK guidelines recommend limiting saturated fat to 20g for women and 30g for men daily.
Coconut oil has been promoted as a superfood, but Harvard epidemiologist Dr Karin Michels calls it 'pure poison'. A 2023 review found coconut oil raises LDL cholesterol less than butter but more than sunflower oil. Its high lauric acid content may boost beneficial HDL cholesterol, but experts argue lauric acid acts like a long-chain fatty acid, potentially contributing to fatty liver disease.
Experts advise choosing oils lower in saturated fat and higher in unsaturated fats. Polyunsaturated fats (including omega-3 and omega-6) and monounsaturated fats can lower cholesterol and provide essential nutrients. 'Most studies indicate foods higher in monounsaturated and polyunsaturated fats are associated with lower risk of cardiovascular disease,' says Professor Alice Lichtenstein of Tufts University.
Replacing saturated fats with olive oil has been linked to a 5-7% reduced heart disease risk, according to a 2021 population study. Nutritionists recommend plant-based oils like olive, canola, and sunflower as healthier choices, while limiting coconut and palm oils.
