Get to Know Your Cooking Oil Options October 10, 2024 In a world increasingly focused on health-conscious eating, the choice of cooking oil has become a hot topic in kitchens across the country. Dietitians are weighing in on the best options for both flavor and nutrition, with some clear favorites emerging from the pantry. “The right cooking oil can make a significant difference in both the taste of your food and your overall health,” said McKenna Parker, a dietitian at Good Samaritan Regional Medical Center. “It’s not just about avoiding unhealthy fats anymore. It’s about choosing oils that actively contribute to your well-being.” Three Stand Outs As consumers navigate the crowded shelves of grocery stores, three oils stand out for their versatility and health benefits — extra virgin olive oil, avocado oil and canola oil. These oils are proving that flavor and nutrition can go hand in hand. Extra Virgin Olive Oil Extra virgin olive oil is a cornerstone of the Mediterranean diet and offers numerous health benefits. Rich in monounsaturated fats and antioxidants, particularly polyphenols, extra virgin olive oil has been linked to improved heart health, reduced inflammation and potential cancer-fighting properties. The oil is best used for low to medium-heat cooking, salad dressings and adding a finishing touch to a dish. It has a smoke point of 325 to 375 degrees Fahrenheit. “Extra virgin olive oil is like liquid gold for your health. Its high content of monounsaturated fats and powerful antioxidants make it a top choice for heart health and overall well-being,” Parker said. “EVOO has the highest monounsaturated fat content of all the plant-based cooking oils. These types of fatty acids have been shown to lower LDL, or ‘lousy,’ cholesterol levels and raise HDL, or ‘healthy,’ cholesterol levels.” Extra virgin olive oil is ideal for sautéing vegetables, making salad dressings or drizzling over finished dishes. Its distinct flavor enhances many Mediterranean and European cuisines. However, due to its lower smoke point, it’s not suitable for high-heat cooking methods like deep-frying. “When using extra virgin olive oil, remember that heating it too high can degrade its beneficial compounds. Stick to low and medium heat cooking to preserve its nutritional value,” Parker said. Avocado Oil Avocado oil is gaining popularity due to its high smoke point and nutritional profile. Like olive oil, it’s rich in monounsaturated fats, particularly oleic acid. It also contains lutein, an antioxidant beneficial for eye health. The oil is best used for high-heat cooking, grilling and roasting. It has a smoke point of 520 degrees Fahrenheit. The high smoke point makes it versatile for various cooking methods, including stir-frying, grilling and roasting. Its mild, buttery flavor complements both savory and sweet dishes without overpowering other ingredients. “Avocado oil is a nutritional powerhouse that often flies under the radar. Its high smoke point makes it incredibly versatile in the kitchen, while its nutrient profile supports heart and eye health,” Parker said. “For those looking to incorporate more plant-based fats into their diet, avocado oil is an excellent choice. It’s rich in oleic acid, which has been shown to have anti-inflammatory properties.” Canola Oil Canola oil is a versatile and heart-healthy option that deserves a place in your kitchen. It’s low in saturated fat and high in monounsaturated and polyunsaturated fats, including omega-3 fatty acids. The oil is best used for all-purpose cooking, baking and frying. It has a smoke point of 400 degrees Fahrenheit. Canola oil’s neutral flavor and high smoke point makes it suitable for various cooking methods, from sautéing and stir-frying to baking and deep-frying. Its light texture works well in salad dressings and marinades, too. “Canola oil is an excellent all-purpose cooking oil that often gets overlooked. Its favorable fatty acid profile, including a good balance of omega-3 and omega-6 fatty acids, makes it a heart-healthy choice,” Parker said. “The low saturated fat content and high levels of monounsaturated fats in canola oil can help lower bad cholesterol levels when used as part of a balanced diet. It’s also a good source of vitamin E, an important antioxidant, and tends to be more budget-friendly than some other oils. ” Variety Is a Good Thing When choosing cooking oils, it’s essential to consider not only their culinary properties but also their overall impact on your diet. A balanced approach using a variety of oils can help ensure you’re getting a mix of beneficial nutrients. “No single oil is perfect for every situation,” Parker said. “I encourage my clients to keep a few different oils in their pantry and use them according to their cooking needs and health goals. ” For general cooking, extra virgin olive oil remains a top choice due to its well-established health benefits. Avocado oil is an excellent option for high-heat cooking methods, while canola oil offers versatility and a heart-healthy profile for everyday use. Remember that all oils are calorie-dense, so portion control is key. “Even healthy oils should be used in moderation. A little goes a long way in terms of both flavor and nutrition,” Parker said. “The Dietary Guidelines for Americans 2020-2025 recommends 27 grams or about 2 tablespoons of any type of added oil per day for a 2,000-calorie diet. ” Additionally, proper storage is crucial for maintaining the quality and nutritional value of your cooking oils. “Store your oils in a cool, dark place to prevent oxidation and preserve their beneficial compounds. And, always check for any signs of rancidity before use, as indicated by an unpleasant smell, taste or texture,” Parker said. Nutrition services are available at Samaritan hospitals. Consult your primary care provider for a referral for nutrition counseling if you would like to meet with a registered dietitian.
