The type of cooking oil you choose for your kitchen makes an especially outsized impact on your health. For instance, sautéing a dish of protein and vegetables in high-quality oil that's rich in healthy fats makes for a nutritious meal. But take those same ingredients and deep fry them in a lower-quality oil, and you've undermined your best intentions.
There are a few common oils you should generally plan to avoid, dietitians say. These include corn oil, soybean oil, blended oils, and partially hydrogenated oils, which are high in saturated fats and low in monounsaturated fats like omega-3s.
Then there are oils that are nutritious but have a low smoke point—meaning they tend to break down when exposed to high heat. For example, though flaxseed oil and walnut oil are rich in alpha-linolenic acid—an essential omega-3 fatty acid with anti-inflammatory properties—these are ideally suited for drizzling over a cold dish.
So, which is the best oil for cooking? Dietitians have the answer. Read on to learn the five best oils you can use in your kitchen.
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But First: Debunking New Concerns About Seed Oils
ShutterstockRecent debates have cast doubt on the healthiness of seed oils like canola, corn, and sunflower oil.Some studies and claims say a high intake of these oils and their omega-6 fatty acids may be detrimental to heart health by increasing inflammation, according to the American Heart Association (AHA), omega-6 is associated with a reduced risk of cardiovascular disease.
In fact, there's recent research to suggest that seed oils can actually be healthier for cooking than butter.
A study published in JAMA Internal Medicine observed over 221,000 U.S. adults for more than 30 years and found that replacing 10 grams of butter daily with plant-based oils, such as soybean, canola, or olive oil, resulted in a 17% reduction in total mortality and cancer deaths. This benefit is attributed to the lower saturated fat and higher unsaturated fat content in seed oils.
What's more, experts say that seed oils' omega-6 fatty acids don't necessarily increase inflammation when balanced with an intake of omega-3s. However, when these oils are processed in ultra-processed foods, they can form harmful compounds associated with health risks. This is why it's important to avoid processed foods above all else.
"There is no good evidence to support the wild claims against seed oils," says Dana Angelo White, MS, RD, ATC, MS, RD, ATC, a registered dietitian, certified athletic trainer, journalist, nutrition and fitness consultant, and author of 9 cookbooks. "Moderation is key, as with any oil, to avoid excessive calorie and fat intake."
And now, back to the 5 best healthiest cooking oils you can use...
#1. Extra Virgin Olive Oil
6 | High-End Olive OilShutterstockA hallmark ingredient found in the longevity-boosting Mediterranean diet, extra virgin olive oil (EVOO) is a high grade oil made from the first pressing of an olive harvest. Though some people argue that EVOO is best reserved for dressing rather than cooking due to its rich flavor, others say that this is merely a matter of preference—and that the health benefits of EVOO outweigh other considerations.
Studies show that all high-quality olive oils come with health benefits, thanks to at least 36 polyphenolic contents, which have "potent anti-mutagenic, anti-inflammatory, anti-thrombotic, anti-atherogenic and anti-allergic effects," says a 2021 study published in Frontiers in Pharmacology. In particular, these have been demonstrated to protect against neurodegenerative conditions and cardiovascular diseases.
Extra virgin olive oil has a smoke point of 410°F, making it suitable for sautéing, roasting, and frying.
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#2. Avocado Oil
Gayvoronskaya_Yana / ShutterstockAvocado oil is full of healthy fats, and its mild flavor blends well in a range of cuisines.
"Avocado oil is a cooking oil I use in my home and recommend to my clients for heart health due to its high content of monounsaturated fats, which has been shown to help support lower cholesterol levels and protect blood vessel health," shares Michelle Routhenstein, MS, RD, a preventive cardiology dietitian at Entirely Nourished. "Avocado oil has a high smoke point which ensures that it remains stable during cooking, preserving its heart-healthy properties."
Jennifer House, MSc, RD, a dietitian, nutritionist, and author working with First Step Nutrition, agrees that this feature makes it easy to cook with. "The smoke point is 520°F for refined and 482°F for unrefined avocado oil. Unlike most oils that have much lower smoke points for the unrefined version, you can use unrefined or refined to cook at high temperatures," she notes.
#3. Canola Oil
LN team / ShutterstockCanola oil tends to get a bad rep, but many experts say it's one of the healthiest refined vegetable oil options on the market.
Canola oil is very low in saturated fat (7%) and high in monounsaturated fat (63%), Guy Crosby, PhD, Adjunct Associate Professor of Nutrition at Harvard T. H. Chan School of Public Health, explained to Harvard Health.
It also contains a significant level of polyunsaturated omega-3 fat (9 to 11%) and phytosterols (about 0.9 % by weight) that reduce the absorption of cholesterol.
Many people are concerned with canola oil's trans-fat content since trans-fats have been linked with significant health problems, including high cholesterol and increased risk of heart disease. While it does contain low levels of trans-fat, Crosby explains most oils that have been deodorized to achieve their bland favor do.
It's this mild flavor and high smoke point of 430°F that makes Canola incredibly versatile.
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#4. Sunflower Oil
Shutterstock"Sunflower oil is high in Vitamin E, which functions as an antioxidant and anti-inflammatory in our body," explains House. Refined sunflower oil also has a relatively high smoke point of 450°F, so it can withstand cooking at high temperatures without degrading.
As is the case with all vegetable oils, it's important to choose one that's made with 100% pure ingredients rather than a blend of various oil types.
#5. Grape seed oil
ShutterstockGrapeseed oil is low in saturated fat and high in linoleic acid (LA), a type of omega-6 polyunsaturated fat (PUFA).
"Grape seed oil is rich in phenolic compounds, fatty acids, and vitamins," says a study published in the journal Nutrition and Metabolic Insights. "Grape seed oil has beneficial properties for health that are mainly detected by in vitro studies, such as anti-inflammatory, cardioprotective, antimicrobial, and anticancer properties, and may interact with cellular and molecular pathways."
It also has a smoke point of 420°F, making it a practical all-purpose oil for many of your cooking needs.
