When it comes to cooking your meals, one ingredient that seems to be a staple in most dishes is oil. It’s an essential item especially in cooking processes such as frying and sautéing. From olive oil to canola oil, and even vegetable oil, the options are quite endless. But what exactly is the best—and healthiest—oil to cook with? We asked registered dietitian Katie Tomaschko, MS, RDN, contributor at Sporting Smiles and naturopath and general family practitioner Dr. Yelena Deshko to find out. Keep reading to see what they have to say.
Which type of oil has the most nutritional value?
According to Dr. Deshko, "The top contender with the most scientific evidence showing health benefits is extra virgin olive oil." She explains, "Extra virgin olive oil is high in heart-healthy monounsaturated fats and has the benefit of a specific type of antioxidant called polyphenols. The polyphenol content of olive oil is largely responsible for its many benefits such as lowering inflammation, improving cholesterol levels, lowering blood pressure, and even supporting immune health."
Tomaschko agrees, "Extra virgin olive oil has the most nutritional value." She emphasizes that 'extra virgin olive oil' and regular olive oil are two completely different things. "EVOO is not processed with heat and therefore keeps its nutrients intact (it is unrefined vs. regular olive oil). EVOO is rich in antioxidants and monounsaturated fats (the good fats!)—both attribute to decreased risk of heart disease, cancer, and inflammation," she notes.
The Types Of Oil You Should Avoid
"While it was previously thought that cooking with vegetable oils such as canola, corn, or soybean was beneficial due to their higher smoke points and presence of Vitamin E, new research has shown this to not be the case," Dr. Deshko tells us. "Vegetable oil is highly susceptible to oxidation when heated and oxidized oil have been shown to have a number of detrimental health consequences including: increasing LDL or 'bad cholesterol', changes in immune system function, [and] changes in kidney function."
Additionally, Tomaschko shares that coconut oil is surprisingly unhealthy. "It is loaded with saturated fat—it has a higher percentage than butter!" However, she clarifies, "I am a big proponent of moderation, and believe that no food should be off limits."
Tips For Cooking With Oil
Overall, Dr. Deshko reminds us to "always choose the best quality, cold pressed, organic extra virgin olive oil from a small producer if possible." She advises, "Keep cooking temperatures and frying times as low as possible." For an upgraded meal, she recommends, "Add other antioxidant herbs and spices such as rosemary, oregano, and garlic to improve the antioxidant profile as well as the flavor of the foods."
In conclusion, Tomaschko points out, "Oils are very calorie dense. So, if you are looking to be mindful of your caloric intake, it's a good idea to be mindful of the amount of oil you use. But again, no foods need to be off limits to maintain good health!"
