5 Healthier Cooking Oils

5 Healthier Cooking Oils

Most people regularly use cooking oil because you can use it to prepare all kinds of dishes, including meat, eggs, vegetables, sauces, and some grains.

People often focus on choosing a healthy oil. However, the health of the oil that comes from the supermarket is only part of the story.

It is also important to consider whether the oil is safe to consume even after heating it during cooking.

This is because edible oils have a number of smoke points or temperatures at which they are no longer stable. Do not use cooking oil for cooking above the smoke point.

This article covers the 5 healthiest edible oils that can withstand high heat cooking, as well as some oils that you should avoid completely when cooking.

Why good cooking oils are important

When cooking oils are heated, especially at high temperatures, they eventually reach the point of smoking. At this temperature, the oil no longer stabilizes and begins to rot.

As the oil rots, it starts delivering oxygen and releasing free radicals. These compounds can have adverse health effects and cause cell damage that can lead to the development of disease.

In addition, oils that reach the smoke point release a substance called acrolein, which can cause an unpleasant smoky taste. In addition, airborne acrolein can be harmful to your lungs.

It is also important to consider the amount of cooking oil processed as it can affect its quality.

Highly refined oils have a uniform appearance and are generally less expensive, while minimally processed oils may contain sediment particles, appear cloudy, and better retain their natural taste and color.

Unrefined oils can contain more nutrients, but are also more sensitive to heat and can rot faster than highly processed edible oils. Refined oils generally have higher smoke points than unrefined oils.

Some refined oils are extracted with chemical solvents, while others are obtained by pressing plants or seeds. Many health-conscious consumers avoid chemically derived oils and prefer pressed oils, such as cold-pressed olive oil.

Keep in mind that oils from different sources can vary widely in their nutritional makeup, including the amount and type of fatty acids they contain. This can drastically reduce their health effects.

Using refined and unrefined oils, as well as oils with different smoke points, has advantages and disadvantages.

Learn more about how certain vegetable and seed oils can benefit health and vice versa.

Below are five healthier oils that can be used for hot cooking.


Edible oils have their advantages and disadvantages. It makes sense to select edible oils according to their smoke point and degree of processing.

1. Olive oil

The boiling point of olive oil is around 350 ° F (176 ° C), which is the common cooking temperature for many recipes, especially baked goods.

Olive oil has long been the gold standard for cooking oil in the world’s cuisine. This is mainly due to the fact that it is versatile. It has a delicate peppery or herbaceous taste and can be used for cooking, stewing or cold sauces.

Olive oil is rich in vitamin E, which acts as an antioxidant. The main fatty acid in olive oil is a monounsaturated fat called oleic acid. Studies have shown that it can have anti-cancer and anti-inflammatory properties.

In addition, olive oil contains antioxidants called oleocantal and oleuropein. They can be anti-inflammatory and help prevent LDL (bad) cholesterol from oxidizing.

Studies have shown that olive oil contains heart-healthy compounds and can help prevent conditions like obesity, metabolic syndrome, and type II diabetes.


Olive oil has a medium smoke point and is good for baking and cooking. It’s high in antioxidants and may have anti-cancer, anti-inflammatory, and cardiovascular benefits.

2. Avocado oil

Avocado oil has a melting point of around 520 ° F (271 ° C), which makes it ideal for frozen pan cooking.

It has a neutral avocado flavor and can be used with olive oil. It also contains a nutrient-like nutrient compound that is high in heart-healthy oleic acid .

Some animal studies have shown that compounds in avocado oil can help lower blood pressure, LDL (bad) cholesterol, and triglycerides, which high levels can increase your risk of heart disease (14, 15, 16).

Avocado oil can even help reduce painful arthritis, improve the absorption of other nutrients, and protect cells from free radical damage (17, 18).

One review concluded that it retains its nutritional value at both low and high temperatures..

The quality and nutritional composition of avocado oil depends on a number of factors, including where the avocado was grown and the extraction method used.


Avocado oil is similar to the nourishing olive oil. It can have anti-inflammatory, antioxidant, and cardiovascular properties. It also has a higher smoke point which works well with hot cooking methods like a frying pan.

3. Coconut oil

Coconut oil is a more controversial health product.

Although it contains mostly saturated fat, which can be linked to an increased risk of heart disease, some studies show it contains healthy compounds that fight inflammation and oxidative damage.

Additionally, coconut oil contains medium-chain triglycerides and lauric acid, which can be beneficial for heart health and weight loss.

In general, it is probably best to use moderate amounts of coconut oil until the health effects are clearer. It works well for cooking and frying over high heat.

Coconut oil has an average smoke point of around 350 ° F (176 ° C).


Coconut oil has a medium smoke point and is good for cooking and frying. It contains potentially beneficial compounds as well as being high in saturated fat, so it’s best to use it sparingly.

4. Sesame oil

The average freezing temperature for sesame oil is around 210 ° C (410 ° F).

It contains many heart-friendly antioxidants, sesamol, and sesaminol, which can have several benefits, including potential neuroprotective effects against certain diseases such as Parkinson’s disease.

Additionally, a small study of 46 people with type 2 diabetes found that consuming sesame oil for 90 days significantly improved rapid blood sugar levels and long-term blood sugar biomarkers.

Sesame oil works well for frying, regular cooking, and even dressing. It gives a slightly nutty taste that goes well with a wide variety of baking pans.

Note that regular sesame oil is different from toasted sesame oil. The latter has a more pronounced nutty taste and is therefore more suitable for ready meals than for cooking.


Sesame oil has many benefits, including medium smokiness and a varied nutty taste. Remember, toasted sesame oil is not the same and is better for completing the dish.

5. Safflower Oil

Safflower oil has a higher boiling point of about 510 ° F (265 ° C).

Safflower oil is obtained from the seeds of the saffron plant. It is low in saturated fat and contains more unsaturated fat.

One study found that daily intake of safflower oil can improve inflammation, blood sugar, and cholesterol in postmenopausal women with obesity and type II diabetes.

This oil has a neutral taste that is suitable for marinades, sauces, and dips, as well as grilling and cooking on the stove.


Cardamom oil has a high smoke point and neutral taste and can have anti-inflammatory properties, and promote heart health and blood sugar control.

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