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

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 Oils

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

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

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

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.

Sesame Oil

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.

Canola Oil

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.

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.