Cooking oils can be confusing. With so many options on supermarket shelves, each boasting health benefits, it's hard to know which ones are worth the cost. From avocado to hemp, extra virgin olive to rapeseed, experts weigh in on what to choose for healthier and more affordable meals.
What Are the Main Differences Between Cooking Oils?
All oils contain a mix of saturated, monounsaturated, and polyunsaturated fats, says Lisa Howard, author of The Big Book of Healthy Cooking Oils. The key difference is the ratio of these fats, which may be listed on the label. For example, olive oil is high in monounsaturated fat, walnut oil is high in polyunsaturated fat, and coconut oil is high in saturated fat.
Is Unsaturated Fat Good and Saturated Fat Bad?
Yes, in health terms. Dell Stanford, senior dietitian at the British Heart Foundation, explains that diets high in saturated fat can raise LDL cholesterol. Replacing saturated fats with unsaturated fats helps lower LDL cholesterol and reduce cardiovascular disease risk. Limit coconut and palm oils, as they are high in saturated fat. Coconut oil is about 86% saturated fat, more than butter.
Monounsaturated vs. Polyunsaturated: Which Is Better?
Both types offer cardiometabolic benefits, says Dr. Sammie Gill, a gastroenterology dietitian. Monounsaturated oils include olive, rapeseed, and avocado; polyunsaturated oils include sunflower, walnut, and peanut. Neither is inherently better; the focus should be on swapping saturated fats for unsaturated ones.
Which Is the Best Unsaturated Oil?
Extra virgin olive oil is widely regarded as the healthiest and most versatile, thanks to its high monounsaturated fat content and abundance of polyphenols, which have anti-inflammatory, antimicrobial, and antioxidant properties.
Can You Cook With Extra Virgin Olive Oil?
Yes. Oils rich in monounsaturated fats are heat-stable. While cooking reduces polyphenol content, extra virgin olive oil remains suitable for all cooking methods. For maximum health benefits, use it unheated in dressings or drizzles.
Is Extra Virgin Olive Oil Too Expensive?
Prices have risen, but bargains exist. In the UK, Asda sells a litre for £7.13, while Sainsbury's and Tesco offer it for £7.50. Cheaper options with PDO/PGI labels are available at Aldi (£5.49 for 500ml) and Lidl (£6.49).
What About Virgin or Regular Olive Oil?
Extra virgin olive oil is the highest quality, with the lowest acidity, best taste, and most health benefits. Virgin olive oil is made from lower-quality olives, and regular olive oil is a blend of virgin and refined oils. Stick with extra virgin.
How to Store Oil Properly
Store extra virgin olive oil in dark glass or tins, away from light and heat. Use within 18 months of the harvest date and always replace the lid. Avoid storing near the stove or on windowsills.
Best Alternative to Extra Virgin Olive Oil
For neutral flavor, rapeseed oil is a good choice. It has less saturated fat than sunflower oil and contains omega-3 fatty acids. Look for cold-pressed, unrefined rapeseed oil.
Should You Avoid Seed Oils?
No. Claims that seed oils cause inflammation are unfounded. Omega-6 fatty acids in seed oils are linked to cardiometabolic benefits.
Is Avocado Oil Worth the Cost?
Avocado oil is nutritious, high in monounsaturated fats, and has a high smoke point. It contains lutein, which supports eye health. However, evidence in humans is limited.
Specialist Nut and Seed Oils
Nut oils vary in fat composition. Hemp seed oil is high in omega-3s. These oils are best used in dressings due to low smoke points and high cost.
Should You Cut Out Oils Altogether?
No. Oils provide essential fatty acids and help absorb fat-soluble vitamins A, D, E, and K. A salad without fat lacks these benefits.
In short, use extra virgin olive oil as often as possible. For neutral flavor, choose cold-pressed rapeseed oil. On a budget, any unsaturated oil is better than saturated fat.
