When it comes to cooking oil, what’s the first thing that comes to mind?
Olive oil? Canola oil? Sunflower oil? With so many options available, choosing the right oil can be confusing.
Especially with all the conflicting advice about which oils are truly healthy, it’s easy to feel overwhelmed.
But don’t worry!
Today, we’ll break down how to choose the healthiest cooking oil and how to use them correctly for maximum health benefits.
1. The Right Balance of Omega 3, 6, and 9 is Crucial
✔ Balancing omega-3, omega-6, and omega-9 fatty acids is key to good health.
✔ Most people, especially in modern diets, consume too much omega-6, which can lead to inflammation and health issues.
💡 What happens if you consume too much omega-6?
✔ It can trigger chronic inflammation, leading to high blood pressure, diabetes, and other metabolic diseases.
✔ It can disrupt the immune system and increase the risk of cell damage.
💡 Which oils should you choose?
✔ Oils rich in omega-3 are the best for balancing out excessive omega-6 intake.
✔ Best choices: Avocado oil, olive oil, and perilla oil (rich in omega-3).
✔ Try to limit oils high in omega-6, such as soybean oil, sunflower oil, and grapeseed oil.
2. Know the Smoke Point of Your Oil!
✔ Each cooking oil has a different smoke point (the temperature at which it starts to burn and release harmful compounds).
✔ Using oils with low smoke points at high temperatures can cause oxidation, releasing toxic substances.
💡 Low vs. High Smoke Point Oils
✔ Low Smoke Point Oils (Best for Cold Dishes & Low-Heat Cooking)
- Extra virgin olive oil, sesame oil, perilla oil
- Best for salad dressings, drizzling, and cold dishes.
✔ High Smoke Point Oils (Best for Frying & High-Heat Cooking)
- Avocado oil, refined olive oil, canola oil
- Ideal for stir-frying, grilling, and deep-frying.
💡 What’s the Best Oil for Deep Frying?
✔ Best choices: Avocado oil, coconut oil, refined olive oil.
✔ Never reuse frying oil!
- Reusing oil drastically increases trans fat and free radicals, which can be harmful to your health.
3. Oxidation Rate – How Quickly Oils Go Bad
✔ Cooking oils oxidize (go rancid) when exposed to air, heat, and light.
✔ Consuming oxidized oil can damage cells and accelerate aging.
💡 Fast-Oxidizing Oils (Require Careful Storage!)
✔ Perilla oil, sesame oil
✔ Must be stored in the fridge and consumed quickly after opening.
💡 Slow-Oxidizing Oils (Longer Shelf Life)
✔ Coconut oil, avocado oil, refined olive oil
✔ These oils last longer but should still be kept away from direct sunlight.
4. Saturated vs. Unsaturated Fat – Which is Better?
✔ People used to believe that saturated fats were bad and unsaturated fats were good.
✔ However, recent studies show that saturated fats, when consumed in moderation, are not as harmful as previously thought.
💡 Oils High in Saturated Fat (Safe in Moderation)
✔ Coconut oil, butter, animal fats
✔ Highly stable and resistant to oxidation, making them great for cooking.
💡 Oils High in Unsaturated Fat (Great for Heart Health)
✔ Olive oil, avocado oil, nut oils
✔ Help improve cardiovascular health and blood circulation.
💡 What About Trans Fats?
✔ The worst type of fat!
✔ Found in margarine, shortening, and heavily processed vegetable oils.
✔ Trans fats increase significantly when frying oil is reused, so avoid it at all costs.
5. The Best Cooking Oils for Different Uses
💡 1. Low-Heat Cooking (Salads, Dressings, Cold Dishes)
✔ Perilla oil + Sesame oil
✔ Rich in omega-3 and adds a delicious, nutty flavor.
💡 2. Medium-Heat Cooking (Stir-Frying, Sautéing, Grilling)
✔ Refined olive oil + Canola oil
✔ More stable than unrefined oils, making them great for moderate heat cooking.
💡 3. High-Heat Cooking (Deep-Frying, Pan-Frying, Roasting)
✔ Avocado oil + Coconut oil
✔ Withstands high temperatures without breaking down into harmful compounds.
💡 Deep-fried foods should be consumed in moderation, and frying oil should never be reused!
Conclusion – Choosing the Right Cooking Oil for a Healthy Life
✔ The balance of omega-3, 6, and 9 is crucial for overall health.
✔ Smoke points matter – use the right oil for the right type of cooking.
✔ Proper storage is key to preventing oxidation and spoilage.
✔ Avoid trans fats and never reuse frying oil.
💡 In the end, the healthiest oil isn’t just about the type—it’s about how you use it!
📌 Knowing the right way to use different oils is the key to a truly healthy diet!
