Healthiest Oils to Cook With: Most Have Some Benefits but These Two Might Be Best

Choosing the right oil for cooking can be confusing, but don’t worry, I’m here to help you understand. Registered dietitian Abbey Sharp says it’s not a simple answer. Different oils have different benefits for our bodies. It’s like having different ingredients in a recipe – they all play a special role.

Abbey’s favorite oil is flax seed oil because it has something called omega-3 fatty acids, which are like superfoods for your body. But it’s not great for cooking because it gets too hot and smoky. When it comes to cooking, Abbey loves avocado oil and olive oil.

Both of these oils have healthy fats that can be good for your heart. They can help lower the bad cholesterol and increase the good one. Avocado oil even has vitamin D and other things that are like tiny protectors for your body. Abbey suggests picking oils that haven’t been changed too much because those have the most good stuff. But these oils might cost a bit more and won’t last as long. Don’t worry, using some refined oil sometimes isn’t a big problem.

Now, let’s talk about the different types of fats that oils have:

  • Trans Fat: This one is not good for your heart and can lead to problems like heart disease. It’s usually found in unhealthy foods.
  • Saturated Fat: This fat used to be thought of as really bad, but now we’re learning it’s not all that terrible. It’s in things like meat and butter. Some studies say it’s not as harmful as we once thought.
  • Monounsaturated Fat: This is a good kind of fat. It’s like a friend to your heart. It helps increase the good cholesterol.
  • Polyunsaturated Fat: This fat has omega-3 fatty acids, which are like magic for your body. They’re in foods like fish and nuts.

So, you might wonder about canola oil. Some people online say it’s bad, but Abbey disagrees. Canola oil is okay if you use it in small amounts. Some folks think it causes inflammation, but it’s more about the balance between different types of fats.

Now, you might have seen people saying you shouldn’t use any oil at all. That’s not true. Abbey wants to clear that up. She fights against wrong ideas about food. She says that information on places like TikTok might not always be correct. You don’t need to be scared of using oil. It’s meant to be used in a little bit – like a spoon or two for cooking.

Also read: 10 Best Iron-rich Foods for PCOS

Abbey’s big advice is to focus on eating whole foods. Those are foods that are close to how they are in nature, like fruits and vegetables. Instead of relying too much on oils, it’s better to get your nutrients from whole foods.

So, don’t stress too much about which oil to use. Use ones like avocado and olive oil for cooking, and remember that it’s okay to have some canola oil too. Just remember, the real superheroes of your plate are the whole foods that you eat.

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