Which oil is the healthiest?

When it comes to heath, the oils in your kitchen aren’t equal.

Which oil is the healthiest?

Oils are a staple in the kitchen, from frying to baking to salad dressings. But when it comes to your health, not all oils are equal. 

It’s impossible to say which type of oil is the ‘healthiest’ overall, because everyone has slightly different nutritional needs. However, generally speaking, it’s the type of fat in an oil, known as its fatty acid profile, that we use to measure its nutritional value.

Different types of oils have different structures, meaning they react differently when cooked at high heat. The fatty acid molecules in saturated fats have a single bond, monosaturated fats have a double bond, and polyunsaturated fats have two or more bonds.

Polyunsaturated fats are less stable when cooked, meaning they are more likely to oxidise and produce harmful compounds and free radicals. For this reason, it’s best to use saturated or monounsaturated fats when cooking, as they are more heat resistant.

However, eating foods that contain saturated fats raises LDL cholesterol levels in the blood. Eating more than four grams of saturated fat a day has been linked to increased risk of heart disease. Using omega-3 and omega-6 polyunsaturated fats is a healthier alternative for the heart.

These four oils have been ranked the healthiest by Refinery29.

Olive oil
Olive oil is high in ‘good’ monosaturated fatty acids. It’s a staple in the healthy Mediterranean diet, known for prolonging life and improving mental health.

Corn oil
Rich in omega-6 fatty acids and containing vitamin E, corn oil copes well at high temperatures, so is a healthy alternative to other cooking oils.

Soybean oil
Made from polyunsaturated and monosaturated fats, soybean oil copes well under heat, earning it a spot in your kitchen cabinet.

Canola oil
While canola oil is high in monounsaturated fats, omega-6 and omega-3, it also tends to be highly processed. What’s more, concerns have been raised about links between canola oil and canola butter with macular degeneration, increased inflammation, memory loss and poor heart health. When it comes to using canola oil, tread with caution.

What types of oils do you keep in the kitchen? Do you worry about how healthy or harmful they may be?

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    Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.





    COMMENTS

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    GeeT
    22nd Jun 2020
    11:15am
    I'm wondering why Coconut Oil hasn't been included in the article. As far as I know it's a good oil & withstands high temperatures.
    Incognito
    28th Jun 2020
    1:06am
    Yes and it is the only one that does not go rancid.
    Funkee
    22nd Jun 2020
    11:21am
    Good to see a health related article Liv, even if you missed mentioning the king of oils - Coconut Oil, the superfood of oils. The coconut oil list of health benefits is long, as is it's many general use benefits, and it is hands down the best cooking oil having the highest smoke point of any. I will include a link that gives a brief and informative list of it's many uses. I personally have used it for many years. I consume at least 2 tablespoons daily on my cereal or porridge. Although nigh on 70 I am healthier than most people that are half my age, so it definitely does no harm. my cholesterol is in the average range too if you're wondering. It is an excellent brain food too. I do 'oil pulling' which is swishing coconut oil around in your mouth for 15-20 minutes first thing in the morning, this for good oral hygiene, beneficial minerals nourish teeth and eliminate decay and bad bacteria is killed. It's a great aftershave keeping the skin smooth, and well nourished, and great for old dudes with bald heads, also excellent before and after sun exposure. It is also the only oil I ever cook with. Love it in so many ways.
    https://articles.mercola.com/health-benefits-coconut-oil.aspx
    GeeT
    22nd Jun 2020
    12:03pm
    Same here. I hsve cooked with it for years. I make my own toothpaste with it & use it in skincsre as well as many other ways. It's my go-to oil for everything.
    Incognito
    28th Jun 2020
    1:08am
    Funkee and Gee T, you are on a good thing, glad you have done your research like I have and concluded that it is the best oil you can use and so versatile. I use it sparingly because it is still high calorie fat. But I use no other oil which are all rancid.
    Jock
    22nd Jun 2020
    11:55am
    Two things. Is there a Heath Oil I have missed. Check your title. And Coconut oil is of negative benefit
    Funkee
    22nd Jun 2020
    5:25pm
    Hey Jock... yes there is a health oil mate, the healthiest oil on the planet - Coconut Oil. I have no idea how you came to the conclusion that coconut oil is of negative benefit but that flies in the face of hundreds if not thousands of medically supported claims that coconut oil has a myriad of uses. It's been used internally, topically, medically, traditionally, and orally for thousands of years. I suggest you get up to speed with the current data, and welcome to the 21st Century.

    PS Negative benefit? How does that even work?
    Incognito
    28th Jun 2020
    1:09am
    I agree Funkee unless you eat half a jar, that could be a negative thing.
    TOR888
    22nd Jun 2020
    12:46pm
    What about vegetable and sunflower oils ,,,,what are the best olive oils eg: extra virgin or light etc..very limited article
    Incognito
    28th Jun 2020
    1:15am
    They are all rancid oils and have no nutritional benefit, it is just fat, and not healthy one bit.
    mel
    22nd Jun 2020
    1:26pm
    There is no plant called canola. Canola stands for `Canada oil low acid`. The `canola oil` is made from the plant `rape`.
    Incognito
    28th Jun 2020
    1:16am
    And usually GMO grown.
    Up front lady
    22nd Jun 2020
    1:31pm
    Glad you put the warning on canola oil. Canola anything is total rubbish.
    What about hemp oil? It's high in good omegas and good fats.
    Funkee
    22nd Jun 2020
    5:27pm
    Glad you mentioned Hemp Oil, I'd forgotten about that wonderful elixir, and yes Canola oil is one step from poison and should be banned.
    Jim
    22nd Jun 2020
    3:21pm
    No processed oils are good for you!

    https://www.onegreenplanet.org/natural-health/can-any-oil-be-good-for-your-health/?utm_source=Green+Monster+Mailing+List&utm_campaign=6ab9448b4c-NEWSLETTER_EMAIL_CAMPAIGN&utm_medium=email&utm_term=0_bbf62ddf34-6ab9448b4c-106274277
    Incognito
    28th Jun 2020
    1:17am
    I agree.
    Happy
    22nd Jun 2020
    3:23pm
    Oils aren't oils if it's not CASTROL
    Maggs
    23rd Jun 2020
    9:23am
    I prefer Martini Happy but everyone to their own. LOL
    Pardelope
    23rd Jun 2020
    3:25pm
    Canola oil "Canada Oil" is actually Rape Seed Oil. Rice bran oil is good for frying as it has a high smoke point and mild taste. Olive oil is not good for frying as it has a low smoke point. It is excellent for salads and low heat uses.
    Incognito
    28th Jun 2020
    1:18am
    Rice oil is not healthy either, no oil is. For salads I use lemon juice and a little tahini, sometimes a little avocado if you want it creamy.
    Incognito
    28th Jun 2020
    1:21am
    I am sick of seeing those cooking shows promoting oil, I have seen obese people buying oil and cringe because they do not realize that using oil is clogging the liver up and contributing to weight gain, you ony have to see how many calories there are in oil for example a tablespoon of olive oi is 119 calories! Coconut oil used sparingly is fine but not too much of that either IMO.


    Tags: health, oil,

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