The best oils to cook with (and which to avoid)

• Use: Olive oil
• Use: Olive oil
• Avoid: Vegetable oil
• Avoid: Vegetable oil
• Use: Coconut oil
• Use: Coconut oil
• Avoid: Grapeseed oil
• Avoid: Grapeseed oil
• Use: Avocado oil
• Use: Avocado oil
• Avoid: Soybean oil
• Avoid: Soybean oil
• Use: Sunflower oil
• Use: Sunflower oil
• Avoid: Cottonseed oil
• Avoid: Cottonseed oil
• Use: Walnut oil
• Use: Walnut oil
• Avoid: Canola oil
• Avoid: Canola oil
• Use: Flaxseed oil
• Use: Flaxseed oil
• Avoid: Palm oil
• Avoid: Palm oil
• Use: Sesame oil
• Use: Sesame oil
• Avoid: Corn oil
• Avoid: Corn oil

We have been cooking with oils for millennia. From sautéing to deep frying, oils have always been staple ingredients in cuisines from around the world. Oils are fat, and there are different types of fats; some really good for us, others not so much. And then there are many other ingredients (e.g. vitamins) that oils contain, and smoke point, which we also need to take into account when choosing an oil.

In this gallery, we bring you a list of some of the best oils to cook with, and which ones to avoid. Click on for more.

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Use: Olive oil

A staple in the Mediterranean diet, olive oil is one of the world’s most popular oils; not only for its flavor, but also for its health properties.

Use: Olive oil

Olive oil can help raise HDL cholesterol levels (the “good” cholesterol). This in turn can help lessen the risk of heart  disease, reduce inflammation, and even lower cancer risk.

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Avoid: Vegetable oil

Vegetable oil used to be recommended as a healthier alternative to animal fats. However, studies have found that it too can increase the risk of heart disease.

Avoid: Vegetable oil

Vegetable oil is usually a mixture of different oils. And while some might be superior to animal sources, they are also heavily processed, and some contain high levels of polyunsaturated omega-6 fats. Consumed in excess, these fatty acids may increase inflammation.

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Use: Coconut oil

Coconut oil has increased in popularity in recent years, for both its flavor and heat resistance. It’s a saturated fat, so it should be consumed in moderation.

Use: Coconut oil

How much coconut oil can be safely consumed is still up for debate. Several studies have found a link between coconut consumption and lower rates of cardiovascular disease.

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Avoid: Grapeseed oil

Grapeseed oil is rich in vitamin E, but contains very high levels of omega-6 fatty acids, which when consumed in excess can increase inflammation.

Avoid: Grapeseed oil

This oil can sometimes contain harmful levels of polycyclic aromatic hydrocarbons (PAHs), which have been linked to cancer in animals.

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Use: Avocado oil

In comparison with other oils, avocado oil has a stronger taste and odor. It works great in both a salad or used for cooking in high temperatures.

Use: Avocado oil

Avocado oil is also rich in vitamin E, linoleic acid, linolenic acid, and oleic acid. This oil is also high in the antioxidant lutein.

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Avoid: Soybean oil

Most soybean oil sold is partly hydrogenated, a process that makes the oil more stable and raises its smoke or burning point, the temperature at which the oil stops shimmering and begins smoking.

Avoid: Soybean oil

Hydrogenated oils should be consumed in moderation. Researchers have found a connection between soybean oil and metabolic and neurological changes.

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Use: Sunflower oil

Rich in oleic acid and with a high smoke point, sunflower oil is a good choice when it comes to frying.

Use: Sunflower oil

Research has also found that sunflower oil can increase HDL cholesterol levels and reduce LDL cholesterol levels (the “bad” cholesterol).

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Avoid: Cottonseed oil

Cottonseed oil contains a 2:1 ratio of polyunsaturated and saturated fatty acids. It does contain both linoleic acid and oleic acid, which is good for our health, though too much cottonseed oil can be toxic.

Avoid: Cottonseed oil

Cottonseed oil is rich in free gossypol, which is a polyphenolic compound that may be poisonous, resulting in a number of symptoms, including respiratory distress, damage to the reproductive system, and impaired immune function.

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Use: Walnut oil

Walnuts are rich in unsaturated fatty acids such as omega-3 fatty acids, polyphenols, and antioxidants. The oil extracted from them is no different.

Use: Walnut oil

Walnut oil has been shown to help reduce oxidative stress and, consequently, inflammation in the body. It can taste slightly bitter when cooked, so you may want to add it after cooking a meal.

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Avoid: Canola oil

Canola oil may contain trans fats, which are added as part of deodorization during the refining process. Trans fats have been linked to an increase risk of heart disease, among other ailments.

Avoid: Canola oil

Some studies have found a link between canola oil consumption and high cholesterol levels, high blood pressure, and diabetes.

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Use: Flaxseed oil

Flaxseed oil, also known as linseed oil, is rich in alpha-linolenic acid (ALA), which is an omega-3 fatty acid.

Use: Flaxseed oil

While flax oil is nutritionally-rich and can indeed help with reducing inflammation, it shouldn’t be used if high-temperature cooking is required, as it has a very low smoke point.

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Avoid: Palm oil

You will find palm oil in several processed foods, including frozen pizza. In addition to its impact on health (where there isn’t a consensus), there is certainly a concern about palm oil’s environmental impact.

Avoid: Palm oil

With regards to health, the World Health Organization (WHO) states that: “Some studies link consumption of palm oil to increased ischemic heart disease mortality, raised low-density lipoprotein cholesterol, increased risk of cardiovascular disease and other adverse effects. Other studies show no negative effects or even favorable health outcomes from palm oil consumption.”

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Use: Sesame oil

This oil, extracted from sesame seeds, has been shown to have anti-inflammatory, antimicrobial, and antioxidant properties.

Use: Sesame oil

Sesame oil is also rich in vitamin K, which helps with blood clotting, preventing excessive bleeding. Toasted sesame oil, however, is different from the unrefined version, and should not be used for cooking at high temperatures.

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Avoid: Corn oil

Refined corn oil is often made from GMO (genetically modified) corn. It’s also high in inflammatory omega-6 fatty acids.

Avoid: Corn oil

It does have a high smoke point, and that is one of the reasons why it’s used to fry. Nutritionally though, there are much better options on the market.

Sources: (Health Digest) (Cleveland Clinic) (Healthline) (American Heart Association) (Science Daily) (World Health Organization)

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