Choosing healthy cooking oils

Whether you’re looking to bake a cake, sauté some spinach or deep-fry tempura, there’s an oil to suit any cooking job.  With all the choices out there,  how do you know which oil is right for you and the job at hand? Ever wondered what are healthy cooking oils?

Healthy Cooking Oils

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Not all cooking oils are created equal. Different oils have a range of benefits and limitations, depending you’re seeking and if you’re cooking over a low or high heat. Although unrefined oils are usually richer in nutrients and health benefits, they are often not effective for high heat cooking since pushing them beyond their desired smoke point may affect their flavour and release harmful free radical.Here's a list of best healthy cooking oils to use in your cooking whatever the situation.

Healthy cooking oils

Extra-virgin olive oil (EVOO) & pure olive oil

There’s been a lot of talk about the Mediterranean diet and its claimed health benefits. Part of this diet/lifestyle is using heart-healthy, mono-unsaturated fats, such as olive oil, in place of butter or other fats. But with all the olive oil options lining the shelves, ranging from cold-pressed to light and pure, how do you know which olive oil is right for your particular cooking job?

Commonly referred to as the holy grail of cooking oils, EVOO is made by pressing olives, resulting in a flavourful and fruity oil with a beautiful golden colour. Under EVOO standards, the oil must contain no more than 0.8 per cent free fatty acids. This oil is regarded as one of the most versatile and healthiest oils to cook with since it’s rich in natural antioxidants, vitamins A, D, E and K and polyphenols. It’s also high in mono-unsaturated fats and contains some polyunsaturated fatty acids. Research has found that EVOO can positively benefit heart health, type 2 diabetes and some cancers. On the downside, EVOO has a relatively low smoke point, so it should be avoided for frying and high-temperature roasting. Unlike EVOO, other olive oils, often marketed as pure or light, are usually refined, lighter in colour and less robust in flavour. The refining process makes these oils more stable when cooking, so they can be used for cooking at higher temperatures. On the downside, the refining process usually strips the oil of some of its vitamins, minerals and antioxidants.

Best for: EVOO is best used for low to medium temperature cooking including sautéing and drizzling on salads and pastas. Pure olive oil is a great all-rounder suitable for all types of cooking, including high temperature frying.

Rice-bran oil

Popular in Japan and claimed by some to be one of the healthiest oils on the planet, rice-bran oil is extracted from the bran and germ from the outer layer of grains of rice. Rice-bran oil is rich in good fats (both monounsaturated and polyunsaturated) as well as a chemical called oryzanol, which has been proven to be beneficial for high cholesterol.

Best for: High-heat stir-fries, wok cooking, deep-frying and roasting.

Avocado oil

Also claimed to be one of the healthiest cooking oils on the market, unrefined avocado oil is made from the flesh of ripe avocados. Avocado oil has a lovely, mild, buttery flavour and is green in colour. It has a similar fat profile to that of olive oil since it’s rich in heart-healthy mono-unsaturated fat as well as being high in vitamins, particularly A, D and E. On the downside, it’s one of the most expensive oils on the market and can be a bit trickier to find.

Best for: Since it can sustain high cooking temperatures, it’s great for all cooking needs, including grilling, sautéing, pan-roasting, stirfrying and dressing salads.

Peanut oil

Peanut or groundnut oil is made by pressing peanut kernels and is widely used in Asian cuisine, particularly for stir-frying. It’s a flavoursome oil with a mild nutty taste and smell. It’s high in both mono-unsaturated and polyunsaturated fats and low in saturated fats. Since it has a relatively high smoke point (about 230°C) it’s perfect for high temperature cooking. Wherever possible, opt for an unrefined, cold-pressed peanut oil, which is deeper yellow in colour and has a nuttier aroma. However, if allergens are an issue, you may be able to use refined peanut oil as it’s allergen-free.

Best for: Stir-frying, wok cooking, sautéing and frying.

Coconut oil

This plant-based oil has been all the rage in the past decade, but the jury is still out on its health benefits due to its high saturated fat content (more than 90 per cent). However, research has shown not all saturated fats are bad for you, especially if they contain medium-chain fatty acids, which are less likely to be stored in the body as fat. Coconut oil is extracted from the fruit of the coconut palm tree and has a long shelf life and a very high smoking point, which makes it ideal for medium to high-heat cooking. Try to buy coconut oils that are labelled unrefined or extra-virgin wherever possible.

Best for: Medium to high-temperature cooking, baking or as a butter or dairy substitute for vegans.

Flaxseed oil

Also called linseed oil, flaxseed oil is made by pressing the dried, ripe seeds of the flax plant. This oil is a good source of alphalinoleic acid (ALA), one of the three omega-3 fatty acids, which helps reduce inflammation and helps lower the risk of cancer. This oil has a very low smoke point so should not be used for heated cooking. Since this oil can quickly go rancid and develop “off flavours”, it’s essential to store it in a cool, dark place.

Best for: Adding to smoothies, used cold as a salad dressing or as a dietary supplement.

Sesame oil

A household staple in Asian and Indian cooking, sesame oil has one of the strongest flavours, so a little goes a long way. It has a nutty flavour profile, especially toasted sesame oil, which is darker in colour and richer. It contains both mono-unsaturated and polyunsaturated fatty acids and vitamin K, which is a great nutrient for bone strength. It has a high smoke point and can be used for high-heat recipes. Ensure you refrigerate sesame oil after opening to increase its shelf life and maximise its flavour.

Best for: Use light sesame oil for stirfrying or wok cooking and dark sesame oil for dressings and sauces.

Grapeseed oil

A cult favourite with foodies, grapeseed oil is pressed from grape seeds left over from wine making. It’s believed to have very little saturated fat and is filled with good fats, and is a rich source of vitamin E. Since it has a mild taste it’s very versatile for cooking. It’s best kept in a cool, dark place or fridge as it can go rancid easily.

Best for: Great multi-purpose oil that can be used for frying, roasting and in salad dressings.

Macadamia oil

Known for its buttery and strong nutty flavour, most macadamia oil is cold-pressed and unrefined. It’s high in mono-unsaturated fats (about 80 per cent), which makes it very beneficial for lowering blood cholesterol. It also has a high smoke point of 210°C to 234°C.

Best for: Stir-fries, pan-frying fish, cakes, salad dressings.

Canola oil

A great all-rounder, canola is high in good fats (mono-unsaturated and polyunsaturated) and low in saturated fat (bad fat). It also has one of the lowest levels of saturated fat among cooking oils and is one of the few oils that contain plant-based omega-3 fats (type of polyunsaturated fats). A versatile oil, its taste is neutral and doesn’t have a strong after-taste. Look for cold-pressed canola oils that are unprocessed whenever possible.

Best for: A great all-rounder for grilling, stir-frying, baking and salad dressings.

Sunflower oil

Sunflower oil is extracted from the seeds of sunflowers so it’s usually refined. It’s a very useful oil due to its subtle flavour and versatility at different cooking temperatures. It’s high in vitamin E (just one tablespoon contains 28 per cent of the daily recommended intake) and is also high in polyunsaturated fats, which have been shown to lower bad LDL cholesterol. On the downside, this oil contains a lot of omega-6 fatty acids which in high doses can be pro-inflammatory, so moderation is important.

Best for: A good all-rounder and for deepfrying tempura, chips and samosas.