One of the readers of Today’s Christian Living, a bi-monthly magazine for which I write a “Ask Dr. Walt” column, asked, Which cooking oils are good and which are bad?”

Sep 2023 Today’s Christian Living

Answer: Certainly, it’s important to know how to choose a healthy oil, but it’s also critical to know whether the oil is healthy to ingest if you’ve heated it while cooking since they have a range of smoke points or temperatures at which they’re no longer stable.

Here are the four cooking oils usually recommend:

Extra Virgin Olive Oil (EVOO)

EVOO has a medium smoke point of about 350°F, which is a common cooking temperature for many recipes, particularly baked goods. If cooking with olive oil, limit use to later stages of cooking, keeping heating time to a minimum.

EVOO has been the gold standard for cooking oils in kitchens across the globe for centuries and can be used for baking, sautéing, or cold dressings. In addition to a pleasurable taste, it has several potential health benefits that require intakes of about 2 to 4 tablespoons per day.

Purchase EVOO in dark-colored glass bottles to protect it from light and store it in a dark cabinet. The color of the oil is not an indicator of quality or flavor. EVOO is generally safe and well-tolerated, but it may interact with some medications.

Although the US government has established standards for EVOO, no agency is responsible for routinely testing EVOO products, and there have been reports that some products are “fake” or adulterated with other types of oils.” ConsumerLab.com and HealthLine have recommendations about specific EVOO products.

Avocado Oil

This oil has a smoke point of approximately 520°F, making it great for high heat cooking like deep frying. It has an avocado-like taste, which makes it perfect for sweet or savory cooking. It also has a nutritional composition like EVOO, providing antioxidants and healthy monounsaturated fats.

Good avocado oil is expensive, costing several times the amount of the better EVOOs. It should be stored at room temperature and away from light, preferably in a dark-glass bottle or stainless-steel container.

Avocado oil that is unopened should remain stable for at least two years if properly stored. It is not necessary to refrigerate avocado oil, even after it is opened.

ConsumerLab.com and HealthLine have recommendations about specific avocado oil products.

Sesame Oil

Sesame oil also offers numerous benefits and has a medium-high smoke point of 410°F and versatile, nutty flavor. Just remember that toasted sesame oil isn’t the same thing and it’s more suitable for finishing a dish. HealthLine has recommendations about specific sesame oil products.

Safflower Oil

This oil has a smoke point at about 510°F. It’s low in saturated fat and contains a high percentage of unsaturated fatty acids. It has a neutral flavor and is said to work well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop. HealthLine has recommendations about specific safflower products.

What about cooking sprays?

HealthLine advises:

When you need to prevent food from sticking to the pan or want a very light layer of oil on your food, there’s a good chance you reach for a can of cooking spray instead. To get the oil out of the can, chemicals like butane, isobutane, and propane are often used as propellants. While in large amounts, these ingredients can be toxic, regular use of cooking spray has been deemed safe by the Food and Drug Administration (FDA) and the European Union based on current research.

Nevertheless, if you want to avoid exposure to these propellants, consider nonaerosol products or oil spray bottles that you can fill with your favorite oil. HealthLine has recommendations about specific products.

Finally, what oils should never be used in high heat cooking? Here are the HealthLine recommendations:

• Fish or algae oil are omega-3-rich dietary supplements that should be ingested cold and in small doses. Don’t use these products for cooking purposes.
• Flax oil is high in the heart-healthy unsaturated fatty acids but has a low smoke point at around 217°F and should be reserved for cold uses like salad dressings.
• Palm oil is healthy but calorie dense. Furthermore, its production has been strongly linked to rainforest destruction and a loss of biodiversity.
• Walnut oil is high in healthy omega-3s but is also best reserved for cold preparations like salad dressing. It has a low smoke point and goes rancid quickly. So storing it in the refrigerator will help preserve its shelf life.
• Coconut oil is controversial as there is conflicting evidence on health benefits (fine out more details here). The American Heart Association advises against consuming it to reduce your risk of heart disease.

You can read the entire September 2023 “Ask Dr. Walt” column here.

© Copyright WLL, INC. 2023. This blog provides healthcare tips and advice that you can trust about a wide variety of general health information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment from your regular physician. If you are concerned about your health, take what you learn from this blog and meet with your personal doctor to discuss your concerns.