Best & Worst Cooking Oils

Here’s the scoop on cooking oils – when it comes to cooking with oils, there are a couple of important things one should know about.  Not all vegetable oils are safe for cooking, especially during high temperatures.  Depending on the kind of oil, temperature and cooking time, it can be either highly beneficial or harmful.

Recent studies have shown that replacing saturated fat with polyunsaturated or monounsaturated fat has shown to decrease the levels of LDL (bad) cholesterol as well as lowering the triglyceride levels (fats in the blood).

Oils are categorized based on the type of fatty acids they contain.  For example, olive and canola oil are mostly monounsaturated, while corn and soybean oil are mainly polyunsaturated fat.  Coconut and avocado oil are mainly saturated fat but because they are derived from plants, they actually help to raise HDL (good cholesterol) and are beneficial to heart health.


Best oils for Cooking

The best oils for cooking are ones that can withstand high cooking temperatures, making them suitable for sautéing, grilling, roasting or using them as salad dressing.

  • Grapeseed oil- refrigerate after opening to prevent it from becoming rancid
  • Avocado oil
  • Extra Virgin Olive oil
  • Coconut oil
  • Canola Oil
  • Sesame- refrigerate after opening to prevent it from becoming rancid
  • Sunflower seed oil


Worst oils to use for cooking

Oils that are labeled as “partially hydrogenated”.  Most partially hydrogenated oils are made from vegetable oils like soybean or cottonseed.  Partially hydrogenated oils are trans fats that have been shown to increase your risk for heart disease.

In 2018, the FDA ruled that manufacturers must remove all forms of trans fats from their products.

  • Palm oil- has been linked to elevating cholesterol levels and increasing the risk of heart disease.

When using oils, it’s best to use in moderation.  It’s always best to use oils in there raw forms for vegetables or as salad dressing.  They are rich in fat soluble vitamins such as Vitamin A & E and great source of Omega 6.

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