Which Cooking Oil is the Best for you?

Which Cooking Oil is the best for you?

If you have been searching for the best oil to use in sautéing, deep frying and baking, I urge you to check out this post, Which Cooking Oil is the Best for you? I hope you find this informative and share it with your loved ones.

There is a lot of cooking oil in the market that you can choose from. However, you should investigate which ones you are to trust your everyday routine of cooking. You need to be knowledgeable about the content of these oils because they can be detrimental to your health.

The fact remains that you need fats and oils for calories and for the absorption of fat-soluble vitamins (A, D, E, and K). However, it is very important for you to know which oil renders those benefits and of course its nutrient content.

Here are some tips that you should always remember when choosing your cooking oil.

1. High Monounsaturated Fat

The monounsaturated fat (MUFAs) content of the oil must be high and higher than the polyunsaturated fats. MUFAs raise HDL or good cholesterol in the body and reduce your LDL or bad cholesterol as well. Thus, it reduces the risk of heart disease and stroke. Moreover, MUFAs contain high vitamin E that act as an antioxidant. Thus, it helps in maintaining your cells in a healthy state and protects them from the harmful effects of free radicals (cancer-causing agents).

2. Lesser Polyunsaturated Fat

The Polyunsaturated fat (PUFAs) should be therefore lesser than that of MUFAs content of your oil. PUFAs include omega-3 (alpha-linolenic acid) and omega-6 (alpha-linoleic acid) fatty acids. These are essential fatty acids that play an important or vital role in cell growth and brain function. [1] And because our bodies cannot produce these essential fatty acids we need to get them from the food we eat.

However, you need to be more cautious with oils that have high Omega-6 fatty acids. An excessive amount of Omega-6 fatty acid increases your risk to inflammation of various kinds. [2]

3. High Smoke Point of Oils

What’s a smoke point? Smoke point of a fat or oil refers to the temperature where the oil begins to yield toxic vapor and dangerous free radicals. [3]

Knowing the smoke point of your cooking oil is essential because when your oil reaches this point you may be at risk of the toxic substance produced.

Here are standard temperatures when you cook your foods:

Sautéing or pan frying: 120 °C (248 °F)

Deep Frying: 160 – 180 °C (320 °F – 356 °F)

Oven Baking: Average of 180 °C (356 °F)

4. Low Saturated Fat

Saturated fat is a type of fat that contains all or predominantly single bonds of fatty acid chains. These chains of carbon atoms are attached to (saturated with) a hydrogen atom. [4] Saturated fats are solid at room temperatures.

Although the effects of saturated fats on heart disease are still controversial, many health authorities still believe that this type of fat should be avoided. [5]

In fact, World Health Organization (WHO) recommends using unsaturated fats over saturated fats. Moreover, the American Heart Association indicates that on randomized trials there was about 30% reduction of cardiovascular disease when saturated fat was replaced with monounsaturated and polyunsaturated vegetable oil. [6]

Which Cooking Oil is best for you?

1.Extra Virgin Olive Oil

Acquiring the title of “the healthiest fat on earth” extra virgin olive oil (EVOO) is a cooking oil that you ought to utilize. This oil is high in monounsaturated fat (about 73%), sufficient amount of vitamin E and K.

EVVO has 72 g of monounsaturated fats, 14 g of polyunsaturated fats and 14 g of saturated fats.

Alongside, this oil has a high smoke point of 191 °C (375 °F) which is way higher than the standard temperatures required for cooking.

Extra virgin olive oil is produced using mechanical tools and without using heat or chemical treatment. In addition, this oil has the highest levels of polyphenols and antioxidants that are beneficial to the body. [7]

2. Canola Oil (Expeller Pressed)

Canola Oil has 65.3 g of monounsaturated fats (of which 64.1 g is oleic acid or omega-9 fatty acid), 27.9 g of polyunsaturated fats and 6.8 g of saturated fat.

This oil is ideal for sautéing, deep frying and oven baking. But opt for Expeller Pressed Canola oil. This Expeller Pressed Canola oil has a higher smoke point (190-232°C or 375-450°F) than the unrefined canola oil (107°C or 225°F).

Expeller pressing is a mechanical method for extracting oil from raw materials. These raw materials are squeezed under high pressure in a single step. [8] Why you need to choose the expeller pressed? Around 90% of canola oil production is using solvent extraction. This extraction is done by adding a solvent hexane to canola seeds to remove the oil. After that, the oil is refined, bleached and deodorized to yield a light color and flavor.

In choosing your canola oil, make sure you grab the non-GMO, organic one and expeller pressed.

3. Sunflower Oil

Sunflower oil is another option you can consider as ideal cooking oil. This oil has 83.68 g of monounsaturated fat, 3.79 g of polyunsaturated and 9.85 g of saturated fat. Particularly, choose sunflower oil that is unrefined and the one that has high in oleic. [9]

The smoke point of sunflower oil is 227 °C (440 °F). So you can use this oil for sautéing, deep frying and oven baking.

4. Avocado Oil

Avocado is not only an excellent fruit with exceptional nutrients. But, it is also the best source of oil you can use for sautéing, deep frying and baking.

This oil is high (as high as 70%) in monounsaturated fats (20.7 g), a fair amount of polyunsaturated fats (2.4 g) and 3.9 g of saturated fats. Furthermore, avocado oil is low acidic and has a high smoke point of 249 °C (480 °F). [10]


In conclusion, whichever cooking oil you choose you should atleast consider the amount of monounsaturated to polyunsaturated ratio, and the saturated content of that oil.

The World Health Organization (WHO) recommends consumption of fats within 25% to 30% of your daily calories. Besides, WHO encourages to utilize unsaturated over saturated fats, particularly, you should limit saturated fat to less than 10% (16 to 22 grams of fats) of your daily calories.

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