What Are the Healthiest Cooking Oils to Use?
Table of contents:
Here is a concise summary of the healthiest cooking oils:
Best Oils for High Heat Cooking
- Avocado oil - High smoke point (520°F), rich in monounsaturated fats
- Refined olive oil - Smoke point of 470°F, high in monounsaturated fats
- Refined peanut oil - Smoke point of 450°F, low in saturated fat
- Refined sesame oil - Smoke point of 450°F, rich in antioxidants
- Refined sunflower oil - Smoke point of 450°F, high in vitamin E
- Refined avocado oil - Smoke point of 520°F, high in monounsaturated fats
Best Oils for Low to Medium Heat Cooking
- Extra virgin olive oil - Smoke point of 375-400°F, high in monounsaturated fats and antioxidants
- Unrefined sesame oil - Smoke point of 350°F, rich in antioxidants
- Unrefined peanut oil - Smoke point of 320°F, low in saturated fat
Oils to Avoid for High Heat
- Flaxseed oil - Low smoke point, high in omega-3 ALA
- Walnut oil - Low smoke point, high in omega-3 ALA
- Pistachio oil - Low smoke point, high in antioxidants
- Hemp seed oil - Low smoke point, high in omega-3 and omega-6
- Pumpkin seed oil - Low smoke point, high in antioxidants
The healthiest oils are those high in monounsaturated and polyunsaturated fats, like olive, avocado, sunflower, sesame and peanut oil. Avoid oils with low smoke points and high saturated fat for high heat cooking. Use extra virgin olive oil, walnut or sesame oil for low heat cooking or as a finishing oil.
Citations:
The Best Cooking Oils for Your Health
What Is the Healthiest Cooking Oil?
The Healthiest Cooking Oils, Ranked
The Best and Worst Cooking Oils for Your Health
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