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A Guide To Cooking Oils

Cooking oils are a staple in kitchens around the world, but with so many options available, it can be challenging to know which ones are the healthiest and which to avoid. In this guide, we’ll explore various cooking oils, their health benefits, and the best uses for each type.

Healthier Oils and Their Benefits

1. Olive Oil

Olive oil is renowned for its heart-healthy properties. Rich in monounsaturated fats and antioxidants, it has been shown to reduce inflammation and lower the risk of heart disease. Extra virgin olive oil is the least processed form and retains the most nutrients and flavour.

Best for: Salad dressings, sautéing, and low to medium-heat cooking.

Why it’s healthy: High in monounsaturated fats and antioxidants like vitamin E and polyphenols.

2. Avocado Oil

Avocado oil is another excellent choice for heart health. It has a high smoke point, making it versatile for various cooking methods, and it's rich in monounsaturated fats and vitamin E.

Best for: Frying, roasting, and grilling due to its high smoke point.

Why it’s healthy: Contains beneficial monounsaturated fats and antioxidants.

3. Coconut Oil

Coconut oil is popular for its unique flavour and medium-chain triglycerides, which can provide a quick source of energy. However, it is high in saturated fat, so it should be used in moderation.

Best for: Baking, sautéing, and adding to smoothies or coffee.

Why it’s healthy: Contains MCTs, which may boost metabolism and energy.

4. Canola Oil

Canola oil is low in saturated fat and high in monounsaturated fats. It also contains omega-3 fatty acids, which are beneficial for heart health.

Best for: Baking, frying, and as a base for salad dressings.

Why it’s healthy: Low in saturated fat and high in omega-3 fatty acids.

5. Flaxseed Oil

Flaxseed oil is rich in alpha-linolenic acid, a type of omega-3 fatty acid. It’s best used as a finishing oil rather than for cooking due to its low smoke point.

Best for: Drizzling over salads, smoothies, or finished dishes.

Why it’s healthy: High in omega-3 fatty acids, which are essential for heart and brain health.

6. Rapeseed Oil

Rapeseed oil is low in saturated fat and has a good balance of omega-3 and omega-6 fatty acids. It also has a high smoke point, making it suitable for various cooking methods.

Best for: Frying, baking, and roasting.

Why it’s healthy: Contains a balanced ratio of omega-3 and omega-6 fatty acids, and is low in saturated fat.

7. Sunflower Oil

Sunflower oil is high in vitamin E and low in saturated fat. It is also suitable for high-heat cooking.

Best for: Frying, roasting, and baking.

Why it’s healthy: High in vitamin E and low in saturated fat.

Oils to Use with Caution

1. Vegetable Oil

Vegetable oil is often a blend of various oils and is highly processed. It typically contains a high amount of omega-6 fatty acids, which can contribute to inflammation if consumed in excess.

Best for: Occasional frying and baking.

Why to use with caution: High in omega-6 fatty acids and often highly processed.

Oils to Avoid

1. Hydrogenated Oils (Trans Fats)

Hydrogenated oils are artificially processed to increase shelf life and contain trans fats, which are harmful to heart health.

Found in: Processed foods, margarine, and commercially baked goods.

Why to avoid: Linked to an increased risk of heart disease and inflammation.

Best Oils for Specific Uses

1. High-Heat Cooking (Frying, Searing)

Best choice: Avocado oil and peanut oil due to their high smoke points.

2. Medium-Heat Cooking (Sautéing)

Best choice: Olive oil and canola oil for their balanced fat profiles and health benefits.

3. Low-Heat Cooking and Dressings

Best choice: Extra virgin olive oil and flaxseed oil to retain their nutrients and flavor.

4. Baking

Best choice: Canola oil and coconut oil for their mild flavors and suitable fat content.

5. Flavour Enhancers

Best choice: Sesame oil and walnut oil for their distinctive tastes, used sparingly in dressings and as finishing oils.

6. Sesame Oil

Sesame oil, both light and dark varieties, offers a unique nutty flavour and is rich in antioxidants and healthy fats.

  • Best for: Stir-frying, dressings, and finishing dishes.

  • Why it’s healthy: High in polyunsaturated and monounsaturated fats, and contains lignans, which have antioxidant properties.


Choosing the right cooking oil can significantly impact your health and the flavour of your dishes. Opt for oils rich in monounsaturated and omega-3 fatty acids, like olive oil, avocado oil, and flaxseed oil, and try to avoid using oils high in omega-6 fatty acids, like vegetable oil, too often. By selecting the appropriate oil for each cooking method, you can enjoy delicious, healthful meals while supporting your overall well-being.

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