Cooking oils are something we use almost every day. It’s what we bake, roast and fry our food with. They’re also what we use to marinade our meats and dress our salads. As such a staple in the pantry, it’s no wonder people are wondering exactly how healthy cooking oils are, together with which ones are the healthiest.
In this article, not only are we going to be telling you which cooking oils are the healthiest, but we’ll also be ranking them by way of nutrition and flavour ratings. This will enable you to make the right choice for you and for the dish you’re preparing. Here’s your guide to some of the healthiest cooking oils on the market.
Olive oils & extra virgin olive oils
Flavour rating: 5
Nutrition rating: 5
Smoke point: medium
Olive oil and extra virgin olive oil are two of the most nutritious cooking oils on the market. Not only can they be used for baking, roasting and frying, but they can also be used to marinade meats, dress salads and as a dip for different types of breads. This is mostly down to their delicious flavour. According to Statista, there are around 15 million olive oil consumers in the UK alone.
As a versatile edible oil that’s packed with all of the goodness and nutrients you need for a healthy diet, extra virgin olive oil and olive oil are both extremely healthy when consumed in moderation. In fact, both olive oil and extra virgin olive oil are staples in a Mediterranean diet. Olive oil is loaded with the following things:
- Monounsaturated fats help lower your LDL cholesterol
- Antioxidants
- Anti-inflammatories, such as oleic acid
- Polyphenols, which are micronutrients packed with other health benefits
Vegetable oils
Flavour rating: 3
Nutrition rating: 4
Smoke point: high
Vegetable oil covers a wide range of different things, from sunflower to rapeseed. While the nutrition rating is generous here, giving it marks out of five, it depends on the type of vegetable that has been used to create the oil. It’s also dependent on the overall process. As such, vegetable oil, generally speaking, isn’t always the best choice if you’re looking for something healthy to cook with.
However, vegetable oil isn’t unhealthy for us in small doses. Many types of vegetable oil are high in polyunsaturated fatty acids, omega-3, omega-6 and monounsaturated fats. It’s recommended to use one tablespoon of vegetable oil to cook with. Seeing as its flavour rating is low, there’s no benefit in dressing a salad with it or using it as a dip for bread. Given that around 15 million people in the UK consume vegetable oil, it’s still a popular cooking oil choice, regardless.
Avocado oil
Flavour rating: 5
Nutrition rating: 5
Smoke point: high
Generally speaking, avocados are high in good fats. So, of course, avocado oil is going to be healthy to cook with. It’s high in monounsaturated fats, which are considered to be heart-healthy. This is the type of fat that lowers cholesterol and provides some much-needed vitamin E. Being made from avocado, it has a distinct flavour which comes out in savoury cooking.
Its high smoke point makes it ideal for grilling, frying, sauteing, roasting and searing with. However, because of its unique flavour, you should be selective about the foods you’re using in conjunction with avocado oil. Consider whether the flavours will be complementary to each other. Generally, avocado oil can be used in both hot and cold food preparation, with many using it to marinade meats and vegetables, a well as to dress a salad.
Coconut oil
Flavour rating: 4
Nutrition rating: 3
Smoke point: high
Coconut oil has boomed in popularity in recent years. However, coconut oil is high in saturated fat, making it one of the least healthy cooking oils on the market. So how did it make it into this list? Well, much of the saturated fat content in coconut oil comes from lauric acid. Lauric acid actually boosts good cholesterol. So while it’s unhealthy when compared to the likes of rapeseed oil, for instance, it’s the healthiest of the saturated fat oils.
Coconut oil not only tastes incredible, but it also has a high smoke point. This is why coconut oil has taken off. The full flavour can be enjoyed no matter what. It can be used to cook on high heat, but it can also be used in other ways, such as in cold food preparation. If you’re looking to be healthier, then use coconut oil in moderation.
Rapeseed oil
Flavour rating: 3
Nutrition rating: 5
Smoke point: high
Rapeseed oil is a healthier alternative to vegetable oil. While we touched on vegetable oil being healthier depending on the one you choose, with more expensive ones holding more nutritional value, you can’t go far wrong with the nutritional value of rapeseed oil. Rapeseed oil is rich in monounsaturated and polyunsaturated fats. It also contains vitamin E and K.
Generally, rapeseed oil has a far lower saturated fat content when compared to other types of vegetable oil. Despite it having a high nutrition rating, its flavour is somewhat lacking when compared to olive oil, for instance. Rapeseed oil is an excellent choice for those simply wanting to cook their favourite dishes without impeding on flavour overall.
Flaxseed oil
Flavour rating: 5
Nutrition rating: 5
Smoke point: low
This type of oil is high in ALA omega-3 fatty acids, such as linolenic acid. This is what, generally, gives flaxseed oil its delicious, nutty and rich flavour. While it’s high in nutrients and packs a unique flavour, its smoke point is incredibly low. This makes it unsuitable for cooking with, especially for frying and sauteeing. Instead, flaxseed oil should be reserved for salad dressings and for finishing your meals off rather than for cooking with. If the temperature gets too high, it can turn the oil rancid.
Sesame oil
Flavour rating: 4
Nutrition rating: 5
Smoke point: high
Sesame oil contains anti-inflammatory properties, antioxidants and heart-healthy fats, making it one of the healthiest cooking oils on the shelves currently. This oil is light in colour, full of flavour and can be used to make a wide range of Asian foods and dishes. This is thanks to its high smoke point.
This means that you’ll get to enjoy all of the flavour and the nutrients of sesame oil, before it goes rancid due to overheating. Sesame oil is incredibly popular for making stir-fries and anything that needs sauteing. As such, this makes sesame oil unsuitable for baking, dressing or marinading.
Cater Oils is pleased to provide customers with fresh supplies of cooking oil, including olive oil, vegetable oil, rapeseed oil, sunflower oil and pomace oil. We are also proud to offer a free used cooking oil collection service. We will come and collect your used cooking oil, giving you either cash or a credit note against our fresh cooking oil supplies in exchange. If you would like further information about our cooking oil supplies or our used cooking oil collection service, then get in touch with a member of our friendly, knowledgeable team today – we’re always happy to hear from you.
