Cooking oil is an essential part of everyday meals, but choosing the healthiest option can be confusing. With olive oil often labelled a superfood, coconut oil surrounded by mixed opinions, and concerns about oils breaking down at high heat, many people struggle to make the right choice. Nutrition experts, including Rob Hobson, say the key lies in understanding how different oils behave during cooking and using them accordingly.
Olive oil is widely regarded as healthy, and with good reason. Extra virgin olive oil is rich in monounsaturated fats and antioxidants that support heart and brain health. However, it has a relatively low smoke point, usually between 160 and 190°C. When overheated, it can lose its beneficial compounds and produce harmful free radicals. This makes it better suited for salads, drizzling over cooked food, or gentle sautéing. For higher-heat cooking, refined olive oil can be used, though it contains fewer nutrients.
Coconut oil has become trendy, but experts advise moderation. It contains high levels of saturated fat, which can raise cholesterol and increase the risk of heart disease if consumed regularly. While its lauric acid may increase good cholesterol in some people, its overall effect on heart health remains debated. It is best used occasionally, such as for curries, baking, or certain fried dishes, rather than as a daily cooking oil.
Canola oil is often recommended as an affordable and versatile alternative to olive oil. It is low in saturated fat and contains omega-3 fatty acids, which are important for heart and brain health. It works well for light to medium-heat cooking. Flaxseed oil is also rich in omega-3s, but because it has a very low smoke point, it should not be used for cooking. Instead, it is ideal for salads or as a finishing oil.
Sunflower oil and other seed oils are frequently criticised due to their high omega-6 content. However, experts point out that omega-6 fats are not harmful when balanced with sufficient omega-3 intake. Sunflower oil has a high smoke point of around 232°C, making it suitable for frying and other high-heat cooking methods, as long as it is used in moderation.
There is no single oil that is best for every purpose. For a healthier kitchen, experts recommend using a mix of oils based on cooking needs. Extra virgin olive oil works best for salads and light cooking, canola oil suits medium-heat cooking, sunflower oil is ideal for frying, and coconut oil should be reserved for special dishes or occasional use. Using the right oil in the right way can make everyday cooking both healthier and more effective.
