oils

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Oils: Beyond Fried Chicken      

Oils can be a surprising source of health benefits. Using the right oils, in the right amount and with the right cooking methods can make all the difference. 

Oils can be categorized in several different ways. When drilling down the health benefits, monounsaturated, polyunsaturated and saturated are the most common classifications used. Of these, monounsaturated and polyunsaturated oils are thought to confer the most health benefits. Saturated oils are less favorable.

Another category of oils are trans fats, which are plant oils that have been chemically changed (partially hydrogenated) into a solid fat at room temperature. Trans fats were eventually recognized by the FDA as unsafe, and it was required these be phased out of foods by 2020. Fully hydrogenated oils are still used in foods as a way to cut costs of food manufacturing and improve taste, texture and shelf life.  They are considered safe but often are found in highly processed foods such as snack foods, coffee creamers and margarine. Fully hydrogenated oils are best avoided or at least limited.

 

Monounsaturated Oils:

  • Almond*
  • Avocado*
  • Canola      
  • Hazelnut*
  • Macadamia Nut
  • Olive (extra virgin)

 

Polyunsaturated Oils:

Omega-3
  • Chia seed
  • Flaxseed
  • Hemp
Omega-6
  • Corn
  • Cottonseed*
  • Grapeseed
  • Peanut (*refined)               
  • Safflower*                          
  • Soybean
  • Sunflower*                           
  • Walnut

 

Saturated Oils

  • Coconut (*refined)
  • Palm*

*High smoke point

Smoke point is the temperature at which an oil begins to vaporize and decompose, releasing potentially harmful compounds that affect the taste and nutritional value of food. High smoke point oils are better for high heat cooking like frying and grilling. Highly refined oils and those that are highly saturated tend to have higher smoke points.

 

Benefits of Oils

Many of the benefits of oils are related to their antioxidant properties and cardiovascular effects. When paired with the right foods they can also improve absorption of specific vitamins.

  1. Heart Health
  • Monounsaturated and polyunsaturated fats can reduce the risk of heart disease 
  • Lower LDL “bad” cholesterol and raise HDL “good” cholesterol
  • Lower triglyceride levels
  1. Anti-Inflammatory Properties
  • Oils that are particularly high in omega-3 fatty acids, such as flaxseed and chia seed oil, have anti-inflammatory effects which may decrease the risk of chronic diseases.  
  1. Vitamin Absorption
  • Vitamins A, D, E and K need to be consumed with fats in order to be absorbed. Healthy oils enhance the absorption of these nutrients. 
  • Argan and sunflower oils, which are rich in vitamin E, can contribute to healthy skin and hair.
  1. Cognitive Function
  • Omega-3 fatty acids are necessary for brain health. Regular use of omega-3s may protect against dementia and depression.

 

The Drawbacks

It’s worth the extra effort to understand the best way to use cooking oils. Overheating or using oils with high omega-6: omega-3 ratios can limit potential benefits.

  1. Hydrogenated and Refined Oils
  • Processing and refinement of oils will strip away nutrients and can introduce harmful compounds. 
  • Hydrogenated oils can increase LDL cholesterol, decrease HDL cholesterol and increase the risk of heart disease and stroke.
  1. High Omega-6 Intake
  • Vegetable oils like soybean, corn, and sunflower oil are high in omega-6 fatty acids.
  • High omega-6 intake relative to omega-3 contributes to diseases such as arthritis, obesity and heart disease. 
  • The ratio of omega-6: omega-3 intake should be 4:1. Most Americans consume a ratio much too high, closer to 16:1.
  1. Oxidation
  • Oils will oxidize when they are heated past their smoke point. Consumption of these oils may increase the risk of chronic inflammation.
  1. Overconsumption
  • Even healthy oils are high in calories. Overusing them can contribute to weight gain.

 

Pros and Cons of Common Oils

Oil

Pros

Cons

Extra Virgin Olive Oil

Rich in monounsaturated fats, antioxidants

Low smoke point; not ideal for high-heat cooking

Avocado Oil

High smoke point, heart-healthy fats

Expensive

Coconut Oil

Contains medium-chain triglycerides (MCTs), which have some cardiovascular benefits

High in saturated fats; use sparingly

Flaxseed Oil

High in omega-3 fatty acids

Not heat-stable; best used raw

Canola Oil

Heart-healthy profile when cold-pressed

Often heavily processed when refined

Sunflower Oil

Vitamin E-rich

High omega-6; use in moderation

 

How To Use

  1. Cold-Pressed, Minimally Processed
  • Cold-pressed oils like extra virgin olive oil or avocado oil tend to retain more nutrients. 
  1. Match the Oil and Cooking Method
  • Low-heat cooking/salad dressings: Extra virgin olive oil, flaxseed oil, walnut oil
  • High-heat cooking (sautéing, roasting): Avocado or sunflower oil
  1. Omega-6 vs Omega-3
  • Focus on omega-3-rich oils and limit high omega-6 oils for a better ratio of fats.
  1. Portion Control
  • Oils can be healthy, but they are high calorie. Use in small amounts. 

 

Final Thoughts

  • Store in a dark, cool place in a well-sealed container. If the oil smells bitter, it’s time to discard it. 
  • Polyunsaturated oils like flaxseed, grapeseed and walnut oils become rancid quickly. Store them in the refrigerator to extend their shelf life.
  • How much? Only a light coating of oil on pans and vegetables rather than a heavy layer. Use 1-2 teaspoons (5-10 ml) as a dressing or finishing.
  • Read food labels to avoid heavily processed oils. The higher the smoke point, the more likely the oil will be highly refined.