Web Desk (MNN); Cooking oil is an essential ingredient in every household, yet selecting the healthiest option has become a growing challenge. With olive oil often labelled a “superfood,” coconut oil trending on social media, and concerns about oils degrading at high temperatures, confusion persists among consumers.
Nutrition specialists, including Rob Hobson, have reviewed commonly used cooking oils to clarify which options are best suited for different culinary needs.
Olive oil is widely recognised for its health benefits, particularly extra virgin olive oil, which is rich in monounsaturated fats and antioxidants that support heart and brain health. However, its smoke point is relatively low, ranging between 160 and 190 degrees Celsius. When overheated, it loses beneficial nutrients and may produce harmful compounds. Experts recommend using extra virgin olive oil for salads, dressings, or light sautéing, while refined olive oil can tolerate slightly higher heat but offers fewer nutrients.
Coconut oil has gained popularity in recent years, though experts urge moderation. It contains high levels of saturated fat, which may raise cholesterol and increase heart disease risk. While lauric acid in coconut oil can improve good cholesterol in some cases, its overall cardiovascular impact remains debated. Nutritionists suggest using coconut oil occasionally for baking, curries, or frying, rather than as a daily staple.
Canola oil is considered a practical and affordable alternative to olive oil. It is low in saturated fat and contains omega-3 fatty acids that support heart and brain health. Flaxseed oil is also rich in omega-3s but has a very low smoke point, making it unsuitable for cooking at high temperatures. Canola oil is recommended for light to medium-heat cooking, while flaxseed oil is best reserved for salads or as a finishing oil.
Sunflower oil and other seed oils are often criticised due to their high omega-6 content. However, experts explain that omega-6 fats are not harmful when balanced with omega-3 intake. With a high smoke point of around 232 degrees Celsius, sunflower oil is suitable for frying and high-heat cooking when used in moderation.
Nutritionists emphasise that no single oil is ideal for all purposes. A healthy kitchen should include a variety of oils used appropriately. Extra virgin olive oil works best for salads and light cooking, canola oil for medium-heat cooking, sunflower oil for frying, and coconut oil for occasional or special dishes.
