With so many options available for cooking oils, how do you know which oils are healthy options? Is avocado oil good for cooking? Is vegetable or canola oil healthy? What about sesame oil or peanut oil?
Marketing campaigns try to convince you their cooking oil is the best which creates confusion and makes it difficult to weed through options. I did the research for you and break it down below.
Understanding Different Types Of Fat
Understanding different types of fat will help you make better choices on cooking oils and other foods.
Not all fats are created equal
Let's start with Omega 3 and Omega 6 oils. Omega 3's are the opposite of sticky animal fat, that in excess, can create problems for your heart. Omega 3's are classified as “cell conditioners” because they soften cells, helping you maintain flexibility and fluidity in your body.
Softer cells let nutrients in and keep toxins out. Omega-6's, on the other hand, although essential for your body, in excess can have the opposite of effect of Omega-3's.
The typical American diet contains way too many Omega-6 foods.
In excess, instead of keeping your body flowing, too many omega-6 foods can create inflammation and fluid retention. Too much can also raise your blood pressure and lead to blood clots that can cause a heart attack or stroke. (think sticky blood)
According to Mark Hyman, MD, Increased consumption of omega-6 vegetable oils, which are highly inflammatory to the body and unstable, has subsequently increased inflammatory diseases.Over-consuming omega-6 fats and under-consuming omega-3 fats increases numerous health issues including cardiovascular disease, type 2 diabetes, obesity, pre-diabetes, IBS, arthritis, asthma, cancer and autoimmune diseases. You can learn more from Dr Hyman here.
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When It Comes To Omega 3's & 6's, Balance Is Key
You need to make sure you are balancing out your Omega-3's and 6's and not getting too many 6's from using processed oils or eating packaged foods. If you eat out during the week, you are are probably getting plenty of Omega-6's in your diet.
The International Society for the Study of Fatty Acids and Lipids (ISSFAL) and the U.S. National Institutes of Health suggest as least 600 milligrams of omega-3's (DHA and EPA) per day. A good balance of Omega-6's and 3's are not easy for the typical American to get due to all the processed oils used.
In Japan, where they eat more fish, their balance of omega-3's and 6's are better aligned. Studies show that those eating more omega-3's and less omega-6's enjoy more healthy years.
The latest research shows eating wild caught salmon 2-3 times each week is an excellent way to get your omega 3's into your diet.
Salmon is excellent for your heart and brain health. To ensure you know your salmon was not feed unhealthy food, always use wild caught salmon. You can usually feel safe with Alaskan salmon.
Trans Fats
Trans fats is by far the worse fat you can eat. These not only raise your LDL (bad) cholesterol, they also lower your HDL (good) cholesterol. Trans fat have been linked to cancer, heart disease and create inflammation in the body. Trans fats are basically chemically altered fats that are cheaper and easy to produce.
These fats are found in margarine, packaged snack foods, store bought baked goods, and used to fry fast food.
I am convinced the amount of trans fats and sugar I was eating is what led to my health issues (arthritis, lupus, pancreatitis, hysterectomy, thyroid cancer, etc). I am so very thankful to be healthy and pain free now.
Saturated Fats
Saturated fats are usually solid at room temperature and are common in the American diet. These include butter, bacon grease and coconut oil which is a great healthy oil to use in cooking.
Dr. Mark Hyman weighs in on saturated fats also, While studies show saturated fat raises LDL (your so-called “bad” cholesterol), it actually has been found to improve the quality of your LDL by increasing its size, making it less likely to promote heart disease. Saturated fat also raises HDL (your “good” cholesterol).
Mono Fats
Mono fats lower LDL cholesterol, are anti-inflammatories, help lower blood pressure, and help keep the lining of the arteries smooth, something very important to heart health. These fats are definitely winners and include fish, olive, and avocado oils.
Polyunsaturated Fats
Polyunsaturated fats are a type of unsaturated fat containing many double bonds and are usually liquid at room temperature but start to turn solid when chilled. Poly fats are found in animal and plant foods.
Getting enough of this type of fat in your diet is important to overall health. It can reduce inflammation, help with sleep, enhance mental health, decrease menstrual pain, improve vision, may improve skin health and lead to long term health benefits.
The most popular oil in this category is Flaxseed oil. Flaxseed Oil should not be used for cooking as it does not have a high smoke point and when exposed to high heat can create harmful compounds. Try adding it to a salad or smoothie.
About “Spray Oils”
Be very careful with nonstick sprays. The ingredients in them are so harmful. I use an organic one that only contains avocado oil and nothing else.
This article on SHEFinds points out all the horrible ingredients and dangers in using a well known cooking spray. Stop trading convenience and cheaper products for your health!
Always read your ingredients.
Time For An Oil Change
Now that we know a little bit about different fats, how do we pick the right ones to use in cooking? The most popular question I get is “Is avocado oil good for cooking?” Let's find out.
If you're still using oils your family used, you may be in need of an oil change. Dr Sears in his book Prime Time Health refers to oils as “old” oils or “young” oils. “Young” oils keep your body running young. Think of a car and how the correct oil and frequent oil changes can prolong the life of the car.
Young oils:
- Fish
- Flax
- Olive
- Nuts
- Avocados
Old or heart harmful oils are:
- Partially hydrogenated
- Corn
- Cottonseed
- Palm Kernel
- Sunflower
- Safflower
- Soybean
- Canola
Is Avocado Oil Good For Cooking?
Absolutely! The combination of the high smoke point and almost non existent taste make it a great choice. The added bonus is it is high in omega 3 fatty acids, the good healthy fat your body needs.
Are Peanut and Sesame Oils Good For Cooking?
These should be avoided if there are any chances someone could have an allergic reaction. They do have a have a high heat point (above 400 degrees) and could be used to fry or sauté foods.
Is Canola Oil Better Than Avocado Oil For Cooking?
Canola oil should be avoided. If you eat out, you are probably getting some, but at home it shouldn't even be in your pantry.
Over 90% of the canola crops grown in the United States are genetically modified (GMO). For this reason, you should eliminate canola oil from your diet.
Canola oil is also 21% linoleic acid — more commonly known as omega-6 fatty acid. Most of us get way too many omega- 6 fatty acids in our diets as stated above and not enough omega – 3’s.
To summarize, these are the top choices:
- Avocado oil (has a high smoke point)
- Extra-virgin coconut oil
- Butter
As pointed out in this article from DietDoctor.com, it is wise to stick to whole food oils that have been around for thousands of years instead of man made oils that are new to the scene.
Olive oil is best for low-heat cooking or used raw for salad dressing.
Avocado oil has been my favorite for over a year now. The high smoke point, along with the low taste, has made it a winner for us! So to answer the question I hear alot – is avocado oil good for cooking? – YES!
Flax seed oil is best for using cold such as in salad dressing, dips, sauces or add a tablespoon to your favorite smoothie.
Make Your Own Garlic Infused Olive Oil
- Simply take about 12 garlic cloves sliced in half for every 1 cup of olive oil.
- Place in covered baking dish and bake for about 45 minutes in a 275 degree oven.
- After it has cooled, throw away the garlic and pour the oil into a glass container and seal. Place in refrigerator up to one week.
I have also purchased infused olive oil before with different flavors. Experiment and find one you love. ❤️
If you need any of these, I've made it easy for you to click on the picture to order and have it delivered right to your door!
Primal Kitchen – Avocado Oil, Whole30 Approved, and Paleo Friendly (16.9 oz) (OIL-AV6)Chosen Foods 100% Pure Avocado Oil 25.3 oz, Non-GMO, for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressings and Marinades (2 Pack)
Chosen Foods 100% Pure Avocado Oil Spray 6 oz. (6 Pack), Non-GMO, 500°F Smoke Point, Propellant-Free, Air Pressure Only for High-Heat Cooking, Baking and Frying
Kirkland Signature Organic Extra Virgin Olive Oil, 2 LitersBragg Organic Extra Virgin Olive Oil – Made with Greek Koroneiki Olives – Cold Pressed EVOO for Marinades & Vinaigrettes – USDA Certified, Non-GMO, Kosher 32 oz
Bariani Early Harvest California Olive Oil 33.8 Oz 1000 ml Bariani Olive Oil Company USDA Organic OU Kosher
I often get asked what eating plan I follow. I use the healthy “young” oils mentioned above and I practice intermittent fasting for weight loss and health reasons (read more in How to Turn Your Body Into a Fat Burning Machine (Intermittent Fasting Results) ) and a follow a Keto friendly lifestyle. (learn more in Keto Diet Review, Before and After and How to Start)
I hope this article helps shed some light on healthy oils for you and you're able to increase your intake of “young” oils.
What oil is your favorite and do you have suggestions for us on how to use it? Leave your ideas in the comments below.
Grab Free Resources By Clicking Here Such As:
- Keto Eating Out Guide
- Free 5 Day Video Training – Prepare to Blast Your Belly Fat!
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- Keto Snack Ideas
- Keto Drink Guide
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Keep it healthy!
Jamie
I am a health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of my clients. You should talk with your medical professional when seeking advice about a medical condition, new diet or exercise program.
This was so helpful! Thank you for sharing! I’ve never heard of avocado oil, but I LOVE avocados. I’m definitely going to pick some up next trip to the grocery store.
Hi Rose! I’m so glad it was helpful and hope you enjoy the avocado oil. I LOVE it.
Pretty nice post. I simply stumbled upon your blog and wished to say that I have really loved surfing around your weblog posts.
Glad you stopped by, thanks!
“Grilling was the first way that man cooked fish,” says grilling expert and cookbook author Jamie Purviance. “If you ask me, it is still the best and most flavorful way to do it.” Charring the surface adds instant intensity, while the smoke from the fire infuses quickly into the fish. For these tacos, from Purviance’s new cookbook, “ Weber’s Ultimate Grilling: A Step-by-Step Guide to Barbecue Genius ,” he cuts firm fish, such as mahimahi, halibut, or cod into chunks and skewers it for easy grilling. The oil in the rub prevents sticking and closing the grill ensures a quick cook time. You know the fish is ready when it turns opaque and is flaky around the edges. Add the spicy, crunchy slaw and cool avocado cream and dinner is served.