How to use these healthy oils in your favorite dishes
I have been asked what the healthiest oils are to use in cooking and preparing foods. Below I have listed what I consider to be the healthiest oils and some of my favorite pantry staples. Just as important in selecting the healthiest oils, is to know how to use them in cooking as these oils have different smoke points. Knowing the smoke or heat point is valuable as cooking at high heat, those oils with lower smoke points aren’t as stable and will oxidize, creating free radicals which lead to oxidative stress or damage to our cells which can lead to inflammation and even cancer. Negating any health benefits of these oils. Saturated fats and monounsaturated fats have higher smoke or heat points therefore more stable and less susceptible to oxidation. Whereas, oils high in polyunsaturated fats have lower smoke points and should be saved for cold dishes or drizzling over salads.
Coconut Oil
Coconut oil is one of the healthiest saturated fatty acids available. I know there has been much controversary over this but in my humble opinion coconut oil is a favorite of mine with several health benefits. It’s rich in Lauric Acid a fatty acid, which has been proven to be improve cholesterol, has antibacterial, antiviral, and antioxidant properties. (1) Coconut oil has a smoke point of 350°F, making it a great option for baking. (2) It’s semi-solid at room temperature and is stable for months to years without going rancid. (1) I have even gotten my mom to replace Crisco with coconut oil in baking, a triumphant feat in my opinion. When choosing coconut oil, the healthiest option is raw unrefined virgin coconut oil. I prefer Nature’s Way Coconut Oil.
Butter or Ghee (clarified butter)
Real grass-fed cow butter is good for you and is truly nutritious. It contains Vitamins, A, E (antioxidant containing vitamins) and K2 (fat-soluble vitamin). Also rich in the fatty acids, Conjugated Linoleic Acid (CLA) which has been shown to aid in fat metabolism and butyrate (reduces inflammation, aids in healthy digestion fueling our healthy bacteria within the colon). (1) Regular butter contains tiny amounts of sugars (lactose) and proteins (casein) which some individuals are intolerant to (i.e.) lactose intolerance. (1,3) Clarified butter or ghee is the version of butter that has had the milk solids removed making it lactose and casein free, just pure butter fat. (1) Butter smoke point is 350°F, whereas ghee’s smoke point is 485°F. (2) I use Organic Valley Ghee Clarified Butter.
Avocado Oil
This is my new go-to for roasting vegetables. It has a wonderful flavor, so you can use it to sauté, in stir-frying, searing, or roasting or to drizzle on salads. It’s primarily monounsaturated, but contains some saturated, and polyunsaturated fatty acids, and is high in Vitamin E which all contributes to healthy joints and vision, and even cancer preventative. (1,3) It has a high smoke point 520°F. (2) Cold-pressed avocado oil is recommended. (3) Here’s my recommended cold-pressed avocado oil Primal Kitchen Avocado Oil.
Olive Oil
There is no refuting the health benefits of olive oil. It’s been well documented for its heart healthy effects and its use in the Mediterranean diet. It has been shown to raise HDL cholesterol (good cholesterol) and lowers LDL cholesterol (bad cholesterol). (1) The heart healthy fats in olive oil contain beneficial antioxidants with anti-inflammatory properties. Olive oil contains monounsaturated, saturated, and polyunsaturated fatty acids, so it can be used in cooking and for dressing cold dishes such as salads, drizzling on pasta, or use for dipping. (1,4) The smoke point for extra virgin olive oil is 320°F. (2) Choosing the healthiest olive oil is also important, Extra Virgin Olive Oil (cold-pressed) is best. One way to know if your olive oil is of high-quality is if it solidifies under refrigeration. My favorite high-quality, cold-pressed olive oil is California Olive Ranch First Cold Press Extra Virgin Olive Oil.
Flaxseed Oil
Flaxseed oil contains the plant form of Omega-3s and Alpha Linolenic Acid (ALA) which aid in reducing inflammation, thus may help in lowering the risk of cancer. (1,4) Flaxseed oil may also reduce the symptoms of arthritis. (4) Due to the high amount of polyunsaturated fats, flaxseed oil should NOT be used for cooking, its best to use with smoothies and in salads. (1,4) Unrefined flaxseed oil is best and has a smoke point of 225°F. (2) Due to its high content of polyunsaturated fatty acids, it can oxidize and go rancid rather quickly, so keeping it refrigerated and using it within a reasonable time after opening is best.
Walnut Oil
Walnut oil, although expensive, has a great nutty flavor, is ideal for desserts or any other dish that could benefit from its flavor. It contains heart-healthy omega-3s, among other nutrients. (4) It has a moderate smoke point, 320°F. (2) Unrefined walnut oil is the healthiest. I like Spectrum Walnut Oil.
Some things to keep in mind to maintain the “health” of your healthy oils is to keep them away from heat, oxygen, and light, as all these factors increase oxidation and the oils can become rancid. Keeping them in a cool, dry, dark place (in the pantry, away from the stove or oven) and making sure to keep the lid on tightly can prevent oxidative damage.
Stay healthy!!
1. https://www.healthline.com/nutrition/healthy-cooking-oils
2. https://jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points
3. https://healyeatsreal.com/healthiest-cooking-oils/
4. https://www.everydayhealth.com/news/best-worst-oils-health/