Ishita Roy

The Truth About Cooking Oils: Which One Should You Really Use?

Cooking Oil

Cooking oils are a kitchen essential and you cannot possibly think of cooking anything from scratch without using oil. The best thing, now we have so many options like olive, coconut, avocado, canola, sesame, and more that help us choose from a variety and also to experiment with the food's taste and texture. However, this means that it is easier to get confused about which one is the healthiest.

While all oils contain fat and calories, their chemical makeup may be different and have a different effect on everyone's body. Some oils are linked with heart health, while others could contribute to other kinds of health risks.

Cooking oils come from various sources, including nuts, seeds, fruits, and plants. They are extracted through crushing, pressing, or processing. Their main components include:

Saturated fats: Typically solid at room temperature and linked to higher cholesterol levels when consumed in excess.

Monounsaturated fats (MUFA): Found in olive and avocado oil, these fats are generally considered heart-healthy.

Polyunsaturated fats (PUFA): Includes omega-3 and omega-6 fatty acids, which are essential for the body but should be consumed in balance.

Coconut oil has become famous as a "superfood," with claims that it increases metabolism and delivers instant energy. However, it contains around 90% saturated fat, which increases LDL cholesterol levels. A 2023 review of randomized controlled studies found that coconut oil raises LDL cholesterol more than unsaturated oils such as sunflower oil, but less than butter.

The high lauric acid concentration of coconut oil may have certain advantages, such as increasing HDL (good) cholesterol. Most experts, however, advise against consuming coconut oil on a daily basis, instead recommending better options.

Olive oil, especially the extra virgin olive oil or the EVOO is widely known for its heart-healthy choice. It is rich in monounsaturated fats and polyphenols. This is what links it to a lower risk of heart disease, improved cholesterol levels, and reduced inflammation. A 2021 study that tracked over 100,000 people for 24 years found that those who regularly consumed olive oil had a 15% lower risk of heart disease. Another 2023 study suggested that replacing butter or margarine with olive oil could reduce the risk of cardiovascular-related death by up to 50%.

Avocado oil is similar to olive oil in its monounsaturated fat content and antioxidant properties. A 2019 study found that it may help improve heart health, but the research is still limited. Another small study suggested that avocado oil might reduce inflammation markers after a high-fat meal.

However, the quality of avocado oil varies based on processing methods, so choosing cold-pressed or unrefined versions is recommended.

It has a lot of beneficial compounds like sesamin and seamol, which has anti-inflammatory effects. In fact a 2020 review found that it could help improve certain health markers, however, the data was not as strong to make definitive claims.

Now, people have mixed reactions about it. It is low in saturated fat and high in monounsaturated and polyunsaturated fats. Some studies suggest it can lower cholesterol and reduce the risk of type 2 diabetes. However, a 2017 animal study raised concerns after mice on a canola-rich diet gained more weight and showed memory deficits. While this study doesn’t directly apply to humans, it highlights the need for more research.

The best way to choose oil is by talking to your nutritionist or dietician. Experts also recommend limiting saturated fats and prioritizing oils rich in unsaturated fats. However, using any kind of oil regardless of its type could lead to excessive calorie intake.

Health Conditions A-Z

health

diet and nutrition

cooking oil

healthy cooking oil

heart health

food

food and diet

diet

& nutrition

8 Subtle Signs You May Be Slipping Into Mental Health Issues—And What You Can Do About It

New Bat Coronavirus Strain Found By Chinese Scientist in Wuhan, Could It Infect Humans?

Find Out The Most Nutritional Drinks For Your Child

Nutrition

10 Exercises You Should Do For Arm Strength

10 Ways You Can Maximize Your Gym Exercises

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

10 Negative Habits That Drain Your Mind’s Power

10 Brain-Boosting Activities to Sharpen Your Mind

10 Protein-Rich Breakfast Dishes To Try

10 Signs Your Heart Is Healthy

10 Foods To Improve Your Brain Health

10 Foods That Boost Your Metabolism

10 Exercise To Improve Grip Strength

10 Staple Foods To Make Eating Healthy Easier

10 Foods You Should Eat If You Are Weight-Training

10 Basics Rules Of Weight Training

10 Ways To Deal With Winter Dry Skin

Workout Week: 10 Back Exercises To Do At Gym

10 Healthy Chicken Recipes For Winter

10 Morning Habits That Can Make You Sick

Cooking oils are a kitchen essential and you cannot possibly think of cooking anything from scratch without using oil. The best thing, now we have so many options like olive, coconut, avocado, canola, sesame, and more that help us choose from a variety and also to experiment with the food's taste and texture. However, this means that it is easier to get confused about which one is the healthiest. While all oils contain fat and calories, their chemical makeup may be different and have a different effect on everyone's body. Some oils are linked with heart health, while others could contribute to other kinds of health risks. The Basics of Cooking OilsCooking oils come from various sources, including nuts, seeds, fruits, and plants. They are extracted through crushing, pressing, or processing. Their main components include:Saturated fats: Typically solid at room temperature and linked to higher cholesterol levels when consumed in excess.Monounsaturated fats (MUFA): Found in olive and avocado oil, these fats are generally considered heart-healthy.Polyunsaturated fats (PUFA): Includes omega-3 and omega-6 fatty acids, which are essential for the body but should be consumed in balance.Coconut OilCoconut oil has become famous as a "superfood," with claims that it increases metabolism and delivers instant energy. However, it contains around 90% saturated fat, which increases LDL cholesterol levels. A 2023 review of randomized controlled studies found that coconut oil raises LDL cholesterol more than unsaturated oils such as sunflower oil, but less than butter.The high lauric acid concentration of coconut oil may have certain advantages, such as increasing HDL (good) cholesterol. Most experts, however, advise against consuming coconut oil on a daily basis, instead recommending better options.Olive OilOlive oil, especially the extra virgin olive oil or the EVOO is widely known for its heart-healthy choice. It is rich in monounsaturated fats and polyphenols. This is what links it to a lower risk of heart disease, improved cholesterol levels, and reduced inflammation. A 2021 study that tracked over 100,000 people for 24 years found that those who regularly consumed olive oil had a 15% lower risk of heart disease. Another 2023 study suggested that replacing butter or margarine with olive oil could reduce the risk of cardiovascular-related death by up to 50%.Avocado OilAvocado oil is similar to olive oil in its monounsaturated fat content and antioxidant properties. A 2019 study found that it may help improve heart health, but the research is still limited. Another small study suggested that avocado oil might reduce inflammation markers after a high-fat meal.However, the quality of avocado oil varies based on processing methods, so choosing cold-pressed or unrefined versions is recommended.Sesame OilIt has a lot of beneficial compounds like sesamin and seamol, which has anti-inflammatory effects. In fact a 2020 review found that it could help improve certain health markers, however, the data was not as strong to make definitive claims.Canola OilNow, people have mixed reactions about it. It is low in saturated fat and high in monounsaturated and polyunsaturated fats. Some studies suggest it can lower cholesterol and reduce the risk of type 2 diabetes. However, a 2017 animal study raised concerns after mice on a canola-rich diet gained more weight and showed memory deficits. While this study doesn’t directly apply to humans, it highlights the need for more research.Which oil to go for?The best way to choose oil is by talking to your nutritionist or dietician. Experts also recommend limiting saturated fats and prioritizing oils rich in unsaturated fats. However, using any kind of oil regardless of its type could lead to excessive calorie intake.