Which Oil is The Healthiest?

What is the healthiest oil to cook with?

How the heck am I supposed to know what oils to use!? 

With the rise of “seed oil” fear mongering on social media, confused is an understatement. 

So… what oil should you use? Let our dietitian team educate you so you can make decisions that feel best for you and your family. 

Let’s first understand what fat does for your body. Vitamins A, D, E, and K are fat soluble vitamins. Each of these needs fat to be absorbed into our bodies. Without fat we are not getting the full benefits from the food we are eating. On top of that, fat is an energy source and stores energy for our bodies. Fat is on our side, it is protecting the organs we need to survive! Some fear fat because it is more calorically dense than other macronutrients. BUT, when you understand why fat is important in your body you may find you are satiated for longer amounts of time because fat provides you with more energy that you can use for a longer amount of time.

So, now we understand why our bodies need fat but we still have the questions on which ones are healthiest. 

Our bodies break down fats into different categories: Saturated and Unsaturated.

Saturated fat 

Saturated fat is solid at room temperature. Think cheese, coconut oil, and meat. It is recommended that this fat stay below 10% of your caloric intake for the day. This does not need to cause fear but is something to be mindful about. If you find that you are consuming large amounts of saturated fats try switching out for an unsaturated fat and see what difference that makes for you! An example you could try sauteing veggies in olive oil instead of butter.  

Unsaturated fat 

These are liquid at room temperature. Think oils.  There are two different categories that we will take a closer look into: Monounsaturated and Polyunsaturated. 

Monounsaturated oils

Omega 9s cannot be made by the body so they are needed within the diet. These have been shown to reduce the risk of cardiovascular disease and stroke by helping to reduce the LDL’s in your blood. Some examples include Canola oil, olive oil, peanut oil, safflower oil, and sunflower oils 

Polyunsaturated oils:

Omega 3s are a popular fatty acid. They rose to fame because of their anti-inflammatory effects. Omega 3s have a role in your cell membranes, and improve blood vessel function, improve cholesterol, triglyceride, and blood pressure levels just to name a few. Some oil examples are canola oil, flaxseed oil, and walnut oil. Omega 3s are also found in salmon, chia seeds, and mackerel. These oils keep your heart happy!

Omega 6s have been taking the heat lately because of their “inflammatory response”. We need to remember that inflammation is not a bad word. Inflammation is a necessary part of life that protects and heals. Even though omega 6s have a role to play when it comes to inflammation studies have shown that increased intake does not increase inflammatory markers. So omega 6’s help with inflammation but do not cause inflammation! Omega 6s are also a critical part of cell structure and aids in tissue health. Some oil examples are canola, corn, soybean, and sunflower oil. Other food sources that contain Omega 6s are meat, poultry, and eggs. 

Since we cannot produce any of these omegas on our own, we need to consume them through our diet. And now we know all the benefits that come with each of these oils so use a variety in your life and use what is convenient for you. 

Trans fat 

Trans fats are manufactured from vegetable oil to be solid at room temperature. Companies started using these because they are cheap and are shelf stable for longer than other fats. These fats are not great for your heart or blood vessels and should be limited or eliminated. These are nothing to fear, but knowledge is power. Some products will have 0 trans fats on the label but if the product has less than 0.5g of trans fat per serving it can be labeled as 0 grams. You have probably heard people talking about partially hydrogenated oils and these are what you can check for in the ingredients so that you can be mindful of what you are eating! 

SO why are people HATING on canola and seed oils?

The wellness influencer scene seems to love to call out foods that are accessible to all people and create fear around them so that you will buy a more expensive product. It sucks but it’s the truth. The problem is they are not looking at the science behind these foods, they are making claims without having all the information. Vegetable oil contains omega 6’s. Omega 6 fatty acids aids in inflammation within the body. Say you get a cut on your arm, omega 6’s will help to heal this by participating in creating inflammation around the site! Omega 6’s are one of the tools that are used in this process. 

What they do not do is cause inflammation by themselves. Read that again.

Many studies have found that these oils do not increase inflammatory markers within the body when increased amounts are in the diet of healthy individuals.

Smoke Point

One thing to consider is the smoke point of the oil when cooking. The smoke point of oil, that right, tells us at what temperature the oil will start to smoke. When oils get to their smoke point, they start to break down and the result can be an unpleasant smell and/or taste. Increasing the heat above the smoke point can also be dangerous as it gets close to the flash point. The smoke that is released past the smoke point is flammable so having that close to fire is not in our best interest. So, when selecting your oil make sure it will do well with the heat you are putting it on. Here is a list of some oils and their smoke points 

One of the main things to take away from this is don’t stress when you see the next influencer swear off canola oil. Use what is convenient and what makes sense for your dish. Using variety is always beneficial, from the oils that you use, to the fruit that you eat! 

References:

https://www.healthyoils.corteva.com/nutrition/about-omega-3-6-9.html

https://pubmed.ncbi.nlm.nih.gov/29610056/

https://www.seriouseats.com/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter

​​https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/’

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Written by Rachel Bailey

Hi, I’m Rachel!

I am a dietetic student that loves all things nutrition! I found intuitive eating about a year ago and want to shout food freedom from the rooftops! HSH was a resource for me and I know it will bring benefit to your journey as well.

Learn more about me and the HSH offerings here.