10 of The Healthiest and Worst Oils For Your Health

Walking down the oil aisle at the grocery store can feel dizzying. There are many types of cooking oils, from all sorts of fruits, vegetables, nuts, and seeds. Many home chefs want to choose the healthiest oil for their food; unfortunately, the answer isn’t simple. There is no one perfect, healthy oil since they all have different nutritional contents, production methods, and reactions to heat. As a result, the healthiest oil depends on what it’s being used for. So here are some options to add to your cooking arsenal.

Olive oil

Most experts agree that olive oil is the best pick when it comes to health benefits. It contains more healthy fats than any other plant oil, which can lower blood pressure and LDL cholesterol levels. It’s also high in vitamins, polyphenols, and antioxidants that can help fight inflammation. It has a medium smoke point of approximately 350°F (176°C), so it can work in sauces, roasts, baked goods, and similar medium-heat recipes. Its flavor is mild and, therefore, versatile. 

Extra virgin olive oil is often recommended because it’s less processed than other varieties. Plus, it’s more shelf-stable and less likely to release free radicals while it’s on heat. 

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Walnut oil

Walnut oil has high heart-healthy unsaturated fatty acid and alpha-linolenic acid. But it has a low smoke point. This means it will destabilize and break down when it’s heated to moderate to low temperatures. When this occurs, the oil oxidizes and releases free radicals, which can harm the body. Additionally, when oils reach their smoke point, they release acrolein, a substance with an unappetizing burning taste that can ruin the food. Therefore, walnut oil is best used in salad dressings and other foods with minimum heat involved in the preparation. It can also pair well with desserts.

Avocado oil

Avocado oil is often pricey but it comes with many benefits. For one, it has a high smoke point of about 520°F (271°C), which means chefs could use it for deep frying and other types of high-heat cooking. The taste is neutral and can work in sweet and savory recipes. The nutritional content varies depending on where the avocados grew and how the oil was manufactured. However, studies indicate that it has large amounts of heart-health fat oleic acid like olive oil, which may have similar antioxidants and anti-inflammatory effects.

Sesame oil

Sesame oil also contains antioxidants that benefit heart health. Additionally, its medium-high smoke point of around 410°F (210°C) and mild sesame flavor make it work with a variety of recipes from salad dressings to stir-fries.

Canola oil

Canola oil has a bad rap, but it’s not entirely deserved. It’s low in saturated fat, and high in heart-healthy monounsaturated fat as well as polyunsaturated fat. One concern about canola oil is based on the solvent used to extract the oil from rapeseed. People worried that the solvent was toxic; however, the Harvard T.H. Chan School of Public Health states that there are only traces of the solvent in the final product, making it safe to consume. Another concern surrounds the oil’s trans fat content. However, Harvard says the content is very low and unlike many other available vegetable oils. Meanwhile, canola oil has the benefits of a high smoke point and neutral flavor, so it pairs well with all sorts of roasted and fried foods.

Flaxseed oil

Flaxseed oil is a great source of alpha-linolenic acid, an omega-3 fatty acid. Omega-3s are a type of polysaturated fat that can reduce inflammation. This oil also contains omega-6 fatty acids, which are linked to the reduced risk of stroke, heart disease, and mortality. However, flaxseed oil has a low smoke point, and heating it can diminish the positive health benefits. So use it as a marinade or drizzles over salad.

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Grapeseed oil

Grapeseed oil is a healthy choice since it contains omega-6 polyunsaturated fatty acids, antioxidants, and low amounts of saturated fat. In fact, one tablespoon of this oil provides a good source of vitamin E, which is vital for the immune system. What’s better is that it has a mild nutty flavor and a high smoke point, so it pairs well with all sorts of foods, from grilled poultry to pesto. 

The Worst: #1 – Partially hydrogenated oils

Onto the unhealthy kinds of cooking oils, starting with an ingredient found in many mixed vegetable oil products.

Trans fatty acids are created during the manufacturing process by adding hydrogen bonds to vegetable oils to help solidify them and extend their shelf life. The Food and Drug Administration (FDA) has deemed trans fats terrible for one’s health and has ruled that manufacturers must remove it from their products in 2020. However, if a food has less than 0.5 grams of trans fat, the company can legally say it has 0 grams on the nutrition label. But these small amounts can add up and negatively affect the body. Fortunately, there’s another way to find trans fats in a product. Check the ingredient list for partially hydrogenated vegetable oil and avoid cooking oils with it. It should be noted that partially hydrogenated oils are not the same as fully hydrogenated oils. Check out this TikTok from the Food Science Babe explaining the difference in a way that’s easy to understand.

The Worst: #2 – Palm oil

Palm oil is naturally semisolid at room temperature because it contains saturated and unsaturated fat. Therefore, it shouldn’t be the go-to cooking oil, especially for people who need to limit their saturated fat intake, such as people with diabetes and heart disease.

Additionally, some people avoid palm oil for ethical reasons because it is associated with the destruction of rainforests and biodiversity, as well as child labor and worker exploitation.

The Worst: #3 – Coconut oil

Despite its hype, coconut oil is not the healthiest cooking oil. In fact, it is 90% saturated fats. However, some experts believe that the saturated fat in coconut oil does not clog arteries like saturated fat in red meat. This controversial product has some research indicating that it does raise LDL cholesterol levels, while others show it can increase HDL (good) cholesterol levels. Unlike trans fats, most people can safely consume saturated fats in moderation. So you can use coconut oil for cooking and baking, just ensure you use amounts within the recommended limits for fat intake. 

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