Have you ever found yourself staring down the long aisle of cooking oils at the grocery store, feeling totally lost? Avocado oil? Extra virgin olive oil? Light olive oil? Coconut oil? So many different options to choose from! Which ones are actually healthy oils, and which ones should you avoid?

Understanding and choosing the right cooking oil is an important aspect of healthy cooking, both due to the flavour profiles for each oil, as well as due to the variety of nutritional benefits some of them can provide such as promoting heart health and preventing chronic diseases. Cooking oils are also one of the topics we get frequent questions from our clients.

Read on to learn more about:

• The different types of cooking oils
• What ‘smoke point’ means and why it may or may not matter
• The most common cooking oils and what they are best for. Scroll down for a FREE CHEAT SHEET featuring 17 oils and their smoke points, flavour profiles and ideal uses!
• The top oils to have stocked in your kitchen
• An update on seed oils – a must-read!

What Are Cooking Oils?

What are cooking oils?

Oils in general are the fatty component of seeds, nuts, grains, fruits and vegetables, which are extracted through crushing or pressing. The term ‘fats’ and ‘oils’ are sometimes used interchangeably, as oils are simply the liquid forms of fat. Note: we will be discussing animal-based cooking oils as well!

Why Do We Need Oils In Cooking?

Oils are used to cook foods from vegetables, meats, eggs to soups and sauces, and are also used as a finishing touch for dishes including salads, rice, and pizzas, to name a few. Not only do oils help to add flavour, but using oils dishes can actually help in absorbing important nutrients, such as beta-carotene, also known as Vitamin A, which is needed for good vision, healthy skin, and for a strong immune system. That being said, each cooking oil is different not just in terms of their nutritional value, but also in terms of their uses in cooking different foods, and knowing the differences between them is important in order to get the best possible value from each oil!

What Are The Different Types Of Cooking Oils, and Which Ones Are Healthy Oils to Use? 

In general, we classify dietary fats and oils based on their degree of ‘saturation. Why? The degree of saturation affects both the cooking qualities and the health effects of oils and fats. Most fats and oils contain a mix of different fatty acid types, so they are classified according to the type that is most predominant. 

Let’s get down to the details and review the three different types of fats found in cooking oils!

Saturated fats 

• These are found in coconut oil, butter, ghee, and palm oil. Palm oil is typically used as a food additive, however, rather than in conventional cooking like other oils. Saturated fats are usually solid at room temperature. 

• also found in red meats such as beef and pork

• Increased LDL or “bad” cholesterol levels in the body can increase the risk of heart disease and stroke.

• “But isn’t coconut oil a ‘healthy oil?“ The jury is still out on this one. We do know that when compared to monounsaturated oils, coconut oil consumption does increase LDL cholesterol levels, similar to other saturated fats. However, it appears that coconut oil may not have the same impact on inflammation, body weight or overall cardiovascular disease risk, but longer term studies are needed before we would recommend replacing healthier oil choices with coconut oil. 

Trans fats 

• Fully banned as a food additive in Canada as of September 2020.

• Found in fried foods made with vegetable shortenings such as fries, donuts, pastries, and other baked goods. 

• Also found in stick margarine. 

• Increase LDL or “bad” cholesterol levels in the body.

• Decrease HDL or “good” cholesterol levels in the body.

• Can increase the risk of a heart attack due to the buildup of fatty deposits in arteries.

Unsaturated fats (monounsaturated and polyunsaturated omega-3 and omega-6 fats)

Polyunsaturated Omega-3 fatty acids are an essential fat, meaning the body must obtain them from food, and are found in canola oil, olive oil, flax oil, and walnut oil. These types of fats are also found in chia and hemp seeds, and fattier fish such as salmon.

Consuming polyunsaturated Omega-3 fats, which are found in unsaturated fats, has advantages such as reducing the risk of stroke and blood clots, and they may increase HDL or ‘good’ cholesterol levels. They are also anti-inflammatory, which can help decrease blood pressure, and are essential for brain health. Omega-3 fats are anti-inflammatory, aid in preventing blood clots and reducing the risk of strokes, as well as being essential for brain health and may increase HDL of ‘good’ cholesterol levels

Polyunsaturated Omega-6 fatty acids are an essential fats and are found in soybean oil, sunflower oil, safflower oil, corn oil, and canola oil. Note that several of these oils contain omega-3 fats as well, but have higher amounts of omega-6 fats. While they are necessary for normal growth and development, as well as help maintain the reproductive system and contribute to the synthesis of hair, skin, and bones, Omega-6 fatty acids are considered pro-inflammatory. 

Omega-6 fatty acids, especially when omega-3 intake is low, may contribute towards heart disease progression and can have negative effects for people living with arthritis and inflammatory bowel diseases.  Choosing fats higher in monounsaturated and omega-3 fats is a better choice than those high in omega-6 fats 

Monounsaturated Omega-9 fatty acids are a partially-essential fat since the body can produce them, but not in a sufficient amount to meet all of the body’s needs. They are found in olive oil, peanut oil and avocado oil.

Omega-9 fatty acids are one of the main monounsaturated fatty acids. They have anti-inflammatory properties that are shown to reduce inflammation in wound healing and eye inflammation. They also have anti-cancer properties and may protect against heart disease when used in place of saturated fats.

Seed Oils – Good or Bad?

• Seed oils are mostly made up of unsaturated fats, with smaller amounts of saturated fats, and include canola, sunflower, grapeseed, cottonseed, safflower, soybean, and corn oils. Notice anything? This looks much like the list of oils high in Omega-6.

• Seed oils are often used in processed and fast foods, which is why we should be cautious due to the inflammatory properties of Omega-6 contained in these seed oils. You are most likely to consume seed oils when eating out or eating highly processed foods, along with the other additives, fat, sugar, and sodium that make fast food so tasty.

• Limiting or cutting out seed oils from your diet can be achieved by cutting out processed and fast foods. Choosing to limit or avoid processed foods will help to limit the consumption of seed oils.

• At home, try to limit the amount of seed oil used in cooking. Moderate seed oil consumption at home has little impact on your health as compared to consuming them in processed and fast foods, especially if these oils are not heated to high temperatures (more on that later).

• Choosing alternative oils that are high in omega-3 and monounsaturated fats such as olive oil is better for your health. The overall recommended ratio of omega-6: omega-3 fats is 2:1, which can be achieved by choosing more high omega-3 and mono unsaturated fats as well. 

If you are looking to limit seed oils, limiting processed meals can be a good place to start. This is not to say that you should stop enjoying potato chips at parties or going out to dinner with friends and family!  Preparing unprocessed foods at home gives you a buffer when you do go out and eat – this way, it won’t have as big of an impact on your health overall and in the long term.  

What Is The Heat/Smoke Point in Cooking Oils? Why Does It Matter? 

The heat/smoke point of an oil is the temperature at which oils and fats stop shimmering and start to smoke. Beyond this point, you start to lose valuable nutrients found in the oil such as polyphenols and antioxidants, in addition to the food developing unpleasant odours and tastes. When an oil is heated past its smoke point, it can generate toxic fumes and free radicals that can damage the cells in your body. For anyone interested in achieving their best health (and tastiest cooking), it is crucial to know the different smoke points of different oils, in addition to the best cooking methods that can be used with each of them in order to maximize their nutritional value. More details to follow, but one of our top tips is to use good olive oils either for finishing dishes (i.e. not heating) or for cooking at lower temperatures, as high temperatures degrade some of the health-promoting properties of olive oil.

When it comes to trans fats, studies have found that any fats/oils subjected to high temperatures can produce high levels of trans fatty acids and saturated fatty acids while reducing the content of unsaturated fatty acids, which is nutritionally unfavourable. In general, it’s best to avoid very high heat for prolonged cooking (such as deep-frying). 

Smoke Point Ranges And Cooking Methods

Our Top Picks For Cooking With Healthy Oils

Higher heat cooking (grilling proteins such as chicken or beef or tofu, high heat stir-frying): Avocado oil, which is high in monounsaturated fats and adds a mild flavour to foods. 

Lightly sauteed: Sesame oil. Use the water or soup broth method to get things going and then use a small amount of sesame oil to finish the cooking and add a nice flavour to the dish.

Dressing and finishing: Extra virgin olive oil. They are expensive, so do your research and find one you like the flavour of best!

Storage And Shelf Life Of Various Healthy Oils

Olive Oil

Four main enemies of olive oil: oxygen, heat, light, and time

• Oxygen – causes oil to deteriorate over time and cause rancidity. Never transfer your oil to an alternative container/pouring device and make sure you seal the lid tight.

• Heat – accelerates the rate oil goes rancid. The best temperature to store olive oil is 65 degrees fahrenheit. Storing olive oil in a cool, dark place such as a cupboard, nowhere near a heat source such as the stove/oven. 

• Light – UV rays damages the olive oil, hence the dark bottles to keep the light out

• Time – approximately 2 years sealed, once opened it should last between 30 and 60 days. Purchase the right size bottle based on your usage rate.

Coconut oil

• Store coconut oil with an air tight cap (in the same container purchased) in the coolest kitchen cupboard away from light. Refrigeration will preserve this oil, however change it into a solid in the fridge.

• As with other oils, coconut oil will degrade quicker with air, light and high temperatures.

• Yellow tint, chunky texture and a sour/bitter smell are indicators that coconut oil is spoiled/rancid. 

Sesame oil

Sensitive to heat, light, and oxygen exposure, sesame oil is best stored in the fridge in its original bottle to help extend its shelf life. A bitter taste will form if it is not properly stored.

Safflower oil and other vegetable oils

Store safflower oil in the refrigerator for up to 6 months, or stored in a cool, dark place for up to two years. Safflower oil has a neutral flavor, and is great for dressings and baking – for individuals who are concerned about their health, it’s a fantastic substitute.

Other vegetable oils have similar storage advice – oxidation can affect any type of oil (such as almond, avocado, canola, ect). With refined oils, light has less of an impact, but temperature and oxygen greatly affect them. Never store beside the stove, always in a cool, dark place.

Walnut oil, hazelnut oil, and more

Any fancy nut oils such as walnut and hazelnut are delicate and are to be stored in the fridge. Try to use these oils as quickly as possible and out of the light by purchasing them in smaller, opaque or dark containers. 

Still not sure where to turn when it comes to healthy oils? Request a Free Call with A Registered Dietitian!

We hope that you found this blog to be informative! If you have any questions about cooking oils and the best ones for you, reach out to one of our expert dietitians to support you.

Christine Del Rosso, thank you for your contribution!

Common Cooking Oils, Smoke Points and Uses

Download the complete cooking oil cheat sheet!

Our Top Picks For Cooking Oils

1. Higher heat cooking (grilling proteins, high heat stir-frying): Avocado oil, which is high in monounsaturated fats and adds a mild flavour to foods. 
2. Lightly sauteed: Sesame oil. Use the water or soup broth method to get things going and then use a small amount of sesame oil to finish the cooking and add a nice flavour to the dish.
3. Dressing and finishing: Extra virgin olive oil. They are expensive, so do your research and find one you like the flavour of best!

We hope that you found this blog to be informative! If you have any questions about cooking oils and the best ones for you, reach out to one of our expert dietitians to support you.

Request a Free Call with A Registered Dietitian!

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