What’s the Best Oil?
We get this question a lot: what oil should I use? Extra virgin olive oil (EVOO) wins again, even when you’re cooking at high temperatures.
Our Registered Dietitian Tori gives you the 101 about EVOO.
EVOO is rich in monounsaturated fat (which helps lower bad cholesterol in your blood), antioxidants and anti-inflammatory properties. Many chronic diseases are thought to be a byproduct of inflammation, making EVOO a powerful protector against heart disease and cancer. EVOO has stood the test of time as the best overall choice for everyday cooking because it can be used for grilling, sautéeing, salad dressings, and marinades.
Other great sources of monounsaturated fat are avocado oil, canola oil, peanut oil, safflower oil, sesame oil, nuts, and seeds.
Although some oils have a higher smoke point, which has long been thought to determine how stable they’ll be when heated, a 2018 study showed that smoke point does not necessarily determine how stable an oil will be when heat is applied. This study measured the harmful byproducts produced, free radicals, and polar compounds in various oils when they were subjected to heat, and EVOO was found to have the lowest levels after heat was applied.
For baked goods, Tori recommends sticking to a canola or coconut oil for flavor and consistency. A note on coconut oil: coconut oil has gained popularity in the past few years, but use it sparingly because it’s high in saturated fat. Saturated fat can contribute to risk for heart disease, especially when combined with inflammation, caused by a diet high in refined sugar.
The key here is moderation; aim for the majority of your oil consumption to be from our heart-healthy favorite EVOO.
References
Florencia de Alzaa et al, “Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating.” Acta Scientific Nutritional Health, May 5, 2018.
American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats. Accessed July 25, 2019.