What is the Healthiest Oil to Cook With?

Do you ever wonder which oil is the healthiest to cook with when preparing a meal? This post will cover all the bases and give you the inside scoop on which oils are best to use and when to use them.

Using oils when cooking and preparing meals is an essential part of making a meal delicious. Oils can be the make or break of a great recipe.

I say this because even with subtle differences in taste and texture, using the incorrect oil can make the whole dish turn out wrong.

Whether you are drizzling oil over a yummy salad of arugula and tomatoes, using oil for baking some healthy muffins or sautéing your favorite vegetables as a side dish – the oil you use can make all the difference.

For example, I love to use coconut oil (see all the good things about coconut oil here). I use it in healthy banana chocolate chip muffins, and even when I roast sweet potatoes.

I also know that using olive oil in recipes like my Garlic Parmesan Green Beans is a better choice. 

And I'm all about healthy choices now that I have a lifestyle that helps me to feel my best. The foods I choose to eat help to  avoid inflammation and sneaky sugars.

So, all that to say, every oil has its purpose, and choosing the right oil while keeping it good for you is a big part of recipe success. Read on to learn about the healthiest oils to cook with and when to use them.

TIPS ON CHOOSING THE RIGHT OIL

It’s best to figure out before you start making a recipe, the purpose of the oil you are using, and why a particular oil would be favored over another. Let’s take a look and break it all down.

• Baking: Neutral oils don’t have a strong flavor, so using them does not affect the taste of your baked item. My favorite is coconut oil.
• Salad Dressing: When drizzling oil over a salad, or making a salad dressing, go for an oil that has some flavor. Flaxseed oil is good, as is extra-virgin olive oil.
• Sautéing: For sautéing, an oil with a smoke point on the lower end of the scale is best. I prefer olive oil and avocado oil.
• Frying: Recipes that require frying need an oil with a high smoke point. They are usually more refined. Examples are canola oil vegetable oil, safflower oil, and pure olive oil. Their smoke point is typically 375F, which is a common temperature for frying.

HEALTHIEST OILS

Alright, let's dive into my list of the healthiest oils to use and when. This list is based on the nutritional components of the oil and its best use.

EXTRA VIRGIN OLIVE OIL

Extra virgin olive oil a great replacement for unhealthy saturated fats. When olives are harvested and are not yet ripe, the healthy components like polyphenols and antioxidants are maximized.

Olive oil is high in monounsaturated fat, a super-healthy fatty acid. The great thing about this is that monounsaturated fats are resistant to high heat, so this oil is a good one for cooking. 

The thing to remember about olive oil is that it does not have a high smoke point (325F to 375F), which means that when heated to high temperatures, it may change in flavor and nutrition. So, extra virgin olive oil is really best for sautéing. And of course, drizzling over salads and hummus, and using in salad dressings.

AVOCADO OIL

The oil of the avocado carries beneficial properties. Avocado oil is an excellent option if you are looking for a healthy fat to use for frying. It’s lower in saturated fat than many oils, and has a high smoke point at 375F to 400F. Avocado oil is not highly processed, which is why it’s an excellent healthy oil to cook with.

SAFFLOWER OIL

Safflower oil is high in omega-9 fatty acids. Although these fatty acids can be produced in the body, supplementing them even more adds to the benefits. Omega-9’s help with inflammation, too, and that’s another reason to use this oil. It’s not flavorful enough for salad dressings but works well when frying and sautéing. The smoke point is 510F. 

PEANUT OIL

Peanut oil is another oil that is full of flavor, yet low in saturated fat. Remember though, if you don’t want your food to have a peanutty taste, skip this oil and choose another. It’s smoke point is 450F, so is good for frying and sautéing.

COCONUT OIL

This oil is excellent for baking. It does have a high saturated fat content, and that’s why it works so well in desserts. Despite that, coconut oil raises both good and bad cholesterol, so puts it a notch higher than butter or lard. The smoke point is low at 350F, so it is not a suitable choice for frying.

FLAXSEED OIL 

This oil is perfect for drizzling and as a base for salad dressings. It’s not for heating at all, though. This oil is meant for garnishing hummus and other dips and should be bought in small quantities and refrigerated to guarantee freshness. Recipes where no heat is required are where you’ll use flaxseed oil.

SESAME OIL

Sesame oil is a top-notch alternative for sautéing. It does lend a sesame taste to foods but is cold-pressed like extra virgin olive oil. It has a low smoke point at 350F to 410F.

WALNUT OIL

Walnut oil is typically sold semi-refined or unrefined. It’s not for sautéing or for another cooking method requiring heat. It is perfect for drizzling on a salad or for garnishing a cream soup.

GRAPESEED OIL

Grapeseed oil is one of the healthiest oils to cook with that may not be on everyone’s radar. This oil has vitamin E and other nutritional components. It’s smoke point is 420F and is thought of as an all-around option for frying, baking, and sautéing. 

This post contains affiliate links for products I use regularly and highly recommend.