The best olive oil for cooking? Some argue it´s olive oil, some coconut oil, vegetable or canola oil.
It´s not only the taste that matters, but also the way you use them. When you cook and heat oils, some of them can oxidize and produce free radicals under certain temperatures, which are dangerous to consume. When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidize.
Now let´s compare different oils and which ones are better or best to use for cooking.
When you cook with a high heat, choose coconut oil. It’s the highest in saturated fat, which makes it the most stable and resistant to heat. Coconut oil has also great health benefits, it improves cholesterol and helps kill bacteria. The fats in coconut oil can also boost metabolism and make you feel full compared to other oils or fats.
Olive oil is more stable at medium temperatures, so if you cook at a high heat, it wouldn´t be the best choice. Olive oil is good for dressings and dipping. As coconut oil, this oil helps you improve your cholesterol. But make sure you choose good quality extra virgin olive oil, it has much more nutrients and antioxidants.
Canola oil is low on saturated fats and contains Omega-6 and Omega-3 fatty acids, these are great healthy benefits, however, the canola oil is highly refined and it needs to go through very harsh processing methods before it is turned into the final product. I really think that canola oil is not healthy and good for consumption.
The composition of avocado oil is similar to olive oil. It is mainly monounsaturated, with some saturated fats mixed in. It can be used for many of the same purposes as olive oil. You can cook with it or use it cold. You can use avocado oil for many cooking purposes including: sautéing, pan-frying, baking, roasting, marinating, dipping and drizzling.
Fish oil is very rich in Omega-3 fatty acids. A tablespoon of fish oil can fullfil your daily intake for this important fatty acids. The best fish oil is cod fish liver oil, because it is also rich in Vitamin D. However, due to its high concentration of polyunsaturated fats, fish oil should never be used for cooking. It’s best used as a supplement, one tablespoon per day.
Due to the large amount of polyunsaturated fats, flax seed oil should NOT be used for cooking. Flax oil contains lots of the plant form of Omega-3, many people use this oil to supplement with Omega-3 fats.
There are couple of nut oils available. These oils are very rich in polyunsaturated fats, which make them a poor choice for cooking. Do not fry these oils or do not use a high heat when cooking. There is one exception – macadamia nut oil, which is mostly monounsaturated (like olive oil). It is pricey, but I´ve heard it tastes very good. You can use macadamia oil for low- or medium-heat cooking.
Vegetable and seed oils
These are highly processed and refined oils that are rich in Omega-6 fatty acids. You should not cook with them or actually use them at all. The media promotes these oils as “heart-healthy”, but many of these oils actually cause many diseases, including heart disease and cancer.
You should avoid any vegetable and seed oils, just like for example:
- Soybean Oil
- Corn Oil
- Cottonseed Oil
- Canola Oil
- Rapeseed Oil
- Sunflower Oil
- Sesame Oil
- Grapeseed Oil
- Safflower Oil
- Rice Bran Oil
What oil do you like using the most? I love the coconut oil very much! I don´t only use it for cooking, I use it also for many beauty treatments. It´s excellent.