Which cooking oil is best for you, how to use them… and which should you avoid

It is one of the most discussed ingredients in British kitchens.

Whether sautéed, deep-fried, or drizzled over a salad, oil is essential in cooking; but choosing the right one has become increasingly confusing.

While some are hailed as heart-healthy superfoods said to boost brain power, others have been accused of fueling inflammation in the body and heart disease.

Some can even go rancid if left in the fridge for too long, while others should never be used in certain cooking methods because heat can cause changes that pose health risks.

As a result, many health-conscious cooks are opting for trendier alternatives such as coconut oil over traditional sunflower and rapeseed oils.

But are these fashion choices really better for you? How will they compare with culinary classics like olive oil or butter?

Now experts have revealed which oils you should use and which you should avoid.

A fat often criticized for its fat content isn’t as bad as you might think, according to nutritionist Rob Hobson, author of Unprocess Your Family Life.

Olive oil

Many people turn to olive oil, believing it to be the healthiest choice for cooking, but experts say that’s not always the case.

Mr Hobson says extra virgin olive oil, although full of heart-healthy monounsaturated fats and antioxidants, is not ideal for very high temperatures.

‘It’s rich in monounsaturated fats and antioxidants, which are excellent for heart health,’ he said.

Extra virgin olive oil also contains relatively little saturated fat (about 2 grams per tablespoon) and is rich in polyphenols, plant-based compounds that support blood vessel and brain health.

The problem, he explains, is that extra virgin olive oil begins to spoil when overheated. Its smoke point (the temperature at which it begins to burn and smoke) can be as low as 160°C, up to around 190°C for higher quality oils. Beyond that, it begins to lose its beneficial compounds and produces harmful molecules called free radicals, which can damage cells and increase the risk of heart disease.

This means that while this is good for light sautéing, the more expensive ‘natural’ varieties are best saved for salad dressings, drizzling over cooked dishes or dipping bread.

For cooking at higher temperatures, such as roasting or frying, refined olive oil (often sold as ‘olive oil’ or ‘light olive oil’) is a better choice. It has a higher smoke point around 220°C, making it more stable under heat. However, the refining process removes many of the natural polyphenols and antioxidants that give extra virgin olive oil its unique health benefits.

‘Extra virgin olive oil is best used as a finishing oil to preserve its flavor and aroma,’ adds Tracy Parker, senior dietitian at the British Heart Foundation.

Coconut oil is high in saturated fat, with 12.99 g per serving; This is almost half the recommended daily allowance of 30 g of saturated fat.

Coconut Oil

Coconut oil is often touted as a healthier option, but experts are uncertain.

It is high in saturated fat, with approximately 13g per 15ml serving; This is almost half the recommended 30g of saturated fat per day.

Rhiannon Lambert, Harley Street nutritionist and author of The Science of Nutrition, says: ‘About 90 per cent of their fat is saturated, a higher proportion than butter.

‘Diets high in saturated fat can increase blood cholesterol levels, which can increase the risk of heart disease.’

Its benefits are said to be due to the fact that it contains lauric acid, a saturated fat; some studies suggest it may not be as harmful as other saturated fats.

Some research has suggested that lauric acid raises levels of HDL or ‘good’ cholesterol, which may reduce the overall risk of heart disease.

But Mr Hobson emphasizes that ‘the jury is still out on the cardiovascular effects of coconut oil’.

She adds: ‘It can raise your total cholesterol levels, which is bad news for heart health. So it’s best to use it with caution. ‘And if there’s coconut, you don’t always want to taste everything.’

‘While it’s great in frying, baking and curries, it’s not something I’d fry my eggs in.’

Rapeseed oil stands out because it contains alpha-linolenic acid (ALA), an omega-3 fatty acid found in fish and a type of fat that is essential for heart and brain health.

Rapeseed and flaxseed

However, one of the competitors to olive oil is rapeseed oil.

It’s half the price at £3.50 and is also high in healthy monounsaturated fats, potentially reducing cardiovascular risk.

It is also lower in saturated fat than olive oil, with 1.1 g per serving.

Mr Hobson says this particular oil is notable because it contains alpha-linolenic acid (ALA), an omega-3 fatty acid found in fish and a type of fat that is essential for heart and brain health.

‘Omega-3s are often lacking in our diets, so including fats like these can help improve overall fatty acid intake,’ he said.

Flaxseed oil, which contains 1.65 g of saturated fat, has similar benefits to rapeseed oil.

Both contain omega-3 and omega-6; however, rapeseed oil has a more favorable omega-3/omega-6 ratio than many other seed oils.

Omega-6 fatty acids are a type of fat that is essential for human health and is found in plant oils, nuts, and seeds, but some people argue that too much can contribute to inflammation.

However, Mr Hobson argues that these negative claims are ‘exaggerated’ and argues that rapeseed oil can be a healthy addition to a balanced diet.

‘Rapeseed oil sometimes gets a bad rap due to its association with omega-6 and the perception that it is a ‘processed’ oil,’ he says.

‘I think a lot of this criticism is exaggerated and fueled by social media.’

A study published in 2019 Magazine Circulationfound no association between moderate omega-6 intake and increased cardiovascular disease.

However, seed oils, including flaxseed, have lower smoke points, meaning they break down at lower temperatures and are more likely to release free radicals.

For this reason, Hobson recommends using only flaxseed oil for sauces or spreads.

If you’re using these oils for cooking rather than sprinkling them on salads, it’s not just about the level of healthy fats; You may also want to consider smoke points (the point at which the oil breaks down).

Sunflower Oil

In recent years, seed oils have become the target of countless posts on social media; people claim that these oils are ‘poisonous’, ‘poisonous’ and ultimately harm our health.

Critics have dubbed some seed oils the ‘hateful eight’ (canola, corn, cottonseed, grapeseed, soy, rice bran, sunflower and safflower) and accused them of causing heart disease and type 2 diabetes.

Sunflower oil, in particular, has a bad reputation due to its particularly high levels of omega-6 fatty acids.

This fatty acid, if consumed in excessive amounts without adequate omega-3s, can contribute to an imbalance that promotes inflammation.

But according to Mr Hobson, there’s no need to throw away sunflower oil just yet because it’s perfectly healthy to use it in moderation.

It is also lower in saturated fat than olive oil and coconut oil; It is approximately 1.5 grams per serving.

Sunflower oil has a much higher smoke point, at 232 degrees, which makes it great for frying, he says.