Cooking oils are commonly used in various dishes, including meats, eggs, vegetables, sauces, and grains. When selecting a healthy oil, it’s crucial to consider its stability when exposed to heat during cooking, rather than solely focusing on its initial shelf condition.
This article examines four cooking oils that are known for their ability to tolerate high heat, ensuring they remain healthy options even after cooking. Additionally, we’ll highlight their favorable taste profiles.
Olive oil has a smoke point of around 350°F (176°C), making it suitable for many recipes, particularly those involving baking. It is a widely acclaimed cooking oil due to its versatility, offering a subtle peppery or grassy flavor. Olive oil can be used for baking, sautéing, or as a dressing for cold dishes.
Rich in vitamin E and primarily consisting of a monounsaturated fat called oleic acid, olive oil has been associated with potential anticancer and anti-inflammatory properties. It also contains antioxidant compounds like oleocanthal and oleuropein, which may help lower blood pressure and prevent the oxidation of LDL (bad) cholesterol. Research suggests that olive oil contributes to heart health and may aid in the prevention of obesity, metabolic syndrome, and type 2 diabetes.
With a smoke point of approximately 520°F (271°C), avocado oil is ideal for high-heat cooking methods such as deep frying. It boasts a neutral taste reminiscent of avocados, making it suitable for both sweet and savory dishes. Similar to olive oil, avocado oil is rich in heart-healthy oleic acid.
Avocado oil maintains its nutritional quality at both low and high temperatures, according to research. Animal studies have indicated that compounds in avocado oil may protect the liver, lower blood pressure, LDL cholesterol, and triglyceride levels—factors associated with a reduced risk of heart disease and heart attacks. Furthermore, it has shown the potential in reducing osteoarthritis-related joint pain, post-meal blood sugar levels, and total cholesterol. Avocado oil can enhance nutrient absorption and protect cells against free radical damage.
Sesame oil possesses a medium-high smoke point of around 410°F (210°C). It is rich in heart-healthy antioxidants such as sesamol and sesaminol, which may offer neuroprotective effects against diseases like Parkinson’s. In a small study involving individuals with type 2 diabetes, sesame oil consumption for 90 days led to significant improvements in fasting blood sugar and long-term blood sugar management markers.
Suitable for sautéing, general cooking purposes, and even as a salad dressing, sesame oil provides a mild nutty flavor that enhances various stovetop dishes. It’s important to note that regular sesame oil differs from toasted sesame oil, which has a more pronounced nutty flavor and is better suited for finishing dishes rather than cooking them.
Safflower oil boasts a higher smoke point, approximately 510°F (265°C). Extracted from the seeds of the safflower plant, it contains a lower amount of saturated fat and a higher percentage of unsaturated fatty acids. Safflower oil comes in different variations, with high oleic safflower oil containing at least 70% linoleic acid. Replacing other fats with high oleic safflower oil could potentially reduce the risk of coronary heart disease.
This neutral-flavored oil works well for marinades, sauces, dips, barbecuing, and stovetop frying.
Incorporating these healthier cooking oils into your culinary repertoire can contribute to a more conscious approach to cooking and promoting overall well-being.