RDs weigh in and answer: What is the healthiest oil to cook with?
While you probably have abottle of olive oilat home, sometimes it’s worth switching things up.
Curious to know what these “healthier choices” are?
Photo: Getty Images
Keep reading to learn more about the healthiest oils you’ve got the option to buy.
Healthiest Cooking Oils
“Healthy cooking oils are not only for healthy cooking.
“Olive oil is one of the best oil choices out there.
“Olive oil should not be used above approximately 350 degrees, which is its smoke point.
Smoke point:325-350 F; use it for sauteing or to make sauces and dressings.
According to a2021 study, almond oil is a great source ofantioxidantsand has a myriad of nutritional benefits.
The smoke point of cold-pressed or unrefined almond oil won’t be this high, though.
Use this oil to add flavor to stir-fries, roasted vegetables, sauces, and dressings.
This, in turn, can prevent neurodegenerative diseases.”
And that’s not all this flavorful cooking oil can do!
“Sesame oil is a heart-healthy oil that contains antioxidants to improve overall health.
Smoke point:410-450 F; use it for sauteing and roasting.
“This oil is enriched with heart-healthy fats and also controls blood sugar levels,” notes Naeem.
Safflower oil is virtually tasteless and remains a liquid even when refrigerated.
From a culinary standpoint, it is great to use in salad dressings and other cold preparations.
It’s also suitable for high-heat cooking due to its high smoke point.
Smoke point:440-520 F; use it for cold preparations, as well as sauteing and roasting.
Flaxseed Oil
“Flaxseed oil is a good source of essential fatty acids for vegetarians.
It should not be used in cooking due to its low smoke point.
Smoke point:200-225 F; use it to drizzle over dishes or in a salad dressing.
Some of these nutrients include unsaturated fatty acids and plant compounds known as polyphenols.
In turn, this can help lower blood pressure.
Smoke point:300-350 F; use it to drizzle over dishes or in a salad dressing.
“It’s important to remember that not all cooking oils are created equal.
“You’ll want to avoid vegetable oils in particular.”
Scroll down to find out which cooking oils you should consider replacing ASAP.
Canola Oil
“Canola oilis a highly debated cooking oil when it comes to health.
“It also has a very low smoke point, which means it can easily burn your food.”
“I don’t recommend oils that are solid at room temperature.
“Coconut oil is over 90 percent saturated fat, and studies have found that it raised LDL cholesterol.
It has more saturated fat than lard.
Some chefs love it, but I discourage its use.”
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