Cooking Oils: What You Should (and Shouldn’t) Be Using

When it comes to cooking, the oils you choose can significantly impact your health. While some oils are nutrient-rich and support your wellness journey, others can contribute to inflammation and other health issues. Let’s break down the best oils to use in your kitchen and the ones you’re better off avoiding.

The Best Cooking Oils for Health

1. Extra Virgin Olive Oil (EVOO)

   • Packed with heart-healthy monounsaturated fats and antioxidants, EVOO is ideal for low to medium-heat cooking or drizzling over salads.

2. Avocado Oil

   • A versatile option with a high smoke point, making it perfect for high-heat cooking like roasting or grilling.

3. Coconut Oil

   • Contains MCTs that provide quick energy and a subtle sweetness, ideal for baking or sautéing at medium heat.

4. Ghee (Clarified Butter)

   • A lactose-free option rich in gut-supporting butyrate and fat-soluble vitamins, great for frying or roasting.

5. Flaxseed and Walnut Oils

   • Nutrient powerhouses rich in omega-3 fatty acids, best for cold uses like dressings or drizzling over veggies.

Oils to Avoid

1. Canola Oil (Refined)

   • Highly processed and often containing trans fats, refined canola oil is linked to inflammation.

2. Vegetable Oil

   • Generic blends are typically made from refined, low-quality oils like soybean or corn oil, which are high in omega-6 fats that can disrupt your body’s balance.

3. Corn and Soybean Oils

   • Often GMO and heavily processed, these oils are inflammatory and nutrient-poor.

4. Margarine and Shortening

   • Loaded with trans fats, these artificial fats are harmful to heart health.

Why It Matters

Many processed oils are rich in omega-6 fatty acids, which can promote chronic inflammation when consumed in excess. Additionally, refined oils often oxidize at high temperatures, creating harmful compounds that can damage your cells.

Instead, prioritize oils that are cold-pressed, unrefined, and suited to the type of cooking you’re doing. For example, use avocado oil for high-heat cooking, EVOO for dressings and light sautéing, and flaxseed or walnut oil for cold applications.

Tips

• Always check the smoke point of your oils to prevent oxidation.

• Store oils in a cool, dark place to keep them fresh longer.

• Use oils in moderation, even the healthy ones, as they are calorie-dense.

By making mindful choices, you can elevate both the flavor and nutritional value of your meals, ensuring your cooking oils work for your health, not against it.