As seen in https://inews.co.uk/
Written by Jess Thomson
When it comes to whipping up a delicious meal, there are countless oils to choose from.
Olive oil has historically been a leading favorite, but last week came the surprising news that in Spain, a leading producer, sunflower oil is now outselling it. Rising prices resulted in people buying nearly 80 million litres less olive oil than sunflower oil in the first half of 2024.
So which oil is best for your health? The type of oil you should use to cook with depends on the smoke point – the temperature at which the oil starts to degrade and produce unhealthy chemicals that can be harmful to your health. Oils with the lowest smoke points are therefore not ideal for frying or roasting at high temperatures.
“In terms of stability, most oils (olive, sunflower, corn, rapeseed, etc) are fine as the smoke point is never reached. A bigger problem is when the oil is reused – as the more times the oil is used the greater the risk of it breaking down,” says Richard Hoffman, an associate lecturer in nutritional biochemistry at the University of Hertfordshire.
Olive oil is fine for cooking – but not if it’s extra virgin
Olive oil is considered to be one of the healthiest oils available, as it is rich in heart-healthy monounsaturated fats, and contains anti-inflammatory antioxidant compounds like vitamin E that can help reduce LDL cholesterol.
“Olive oil [is] famously part of the Mediterranean diet, which is an evidence-based eating approach that improves overall heart health and decreases risk of cardiovascular diseases including heart attack and stroke,” Angel Luk, a registered dietitian, explained.
There is a common misconception that olive oil should not be used for cooking with heat, due to it having a lower smoke point, however, this is only really true for extra virgin olive oil.
“Scientific evidence shows that it is quite stable under heat and can be used safely for frying and other cooking methods,” said Swrajit Sarkar, a senior lecturer in nutrition at City St George’s, University of London.
Extra virgin olive oil – which is less processed, and made by cold-pressing olives without using heat or chemicals – has a smoke point of around 190°C, meaning that it may be best not to use it for cooking at high temperatures.
The pasta dishes the health experts eat (including carbonara)
“Extra virgin olive oil isn’t the best choice for higher temperature cooking methods such as frying as it has a lower smoke point compared to oils such as canola (rapeseed), sunflower, peanut, soybean, safflower oil, vegetable, or corn oil,” agrees Shelley Balls, a registered dietitian and nutritionist. It is therefore best used in salad dressing or to drizzle on top of other foods, as this prevents the healthy ingredients from breaking down.
For frying, try sunflower or rapeseed oil
“Sunflower oil is a strong candidate for frying due to its stability during repeated deep frying. It doesn’t produce trans-fats, which are harmful to cardiovascular health, making it a safer option compared to some other oils in similar conditions,” Sarkar says.
This oil, pressed from sunflower seeds, is rich in linoleic acid, an essential fatty acid that can help to lower cholesterol, and has been linked with lowering blood pressure. “Sunflower oil, particularly high-oleic versions, is rich in vitamin E (good for immunity) and has a similar fatty acid profile to olive oil. It is a good alternative for both cooking and drizzling.” Sunflower oil is high in omega-6 fatty acids, however, which some studies have linked to inflammation.
Meanwhile rapeseed or canola oils are a cost-effective and sustainable alternative to olive oil, being high in omega-3 and omega-6 fatty acids. “It has a neutral flavor, making it versatile for cooking, baking, and salad dressings,” Sarkar explained. It also contains monounsaturated fats, which are good for blood cholesterol levels, and has a high smoke point, so try it for roasting or deep frying.
The oils you should keep in the fridge
How to store your oils? “Whatever oils you choose to use, store them in a cool, dark place, in a tightly sealed jar to help prevent them from going rancid,” says Balls. “If you have flavourful oils that don’t get used very often such as avocado, hazelnut, sesame, and walnut oils, you can store them in the fridge.”
Sesame oil has a medium-high smoke point of around 210°C, so is fine to use in cooking, and contains antioxidants like sesamol and sesaminol, which some studies have shown may protect against Parkinson’s. Avocado oil has a high smoke point, and is rich in healthy fats and vitamin E. “It has a mild, buttery flavour that works well in dressings, adding a smooth texture and enhancing the taste of fresh vegetables,” Sarkar says. “Avocado oil is rich in monounsaturated fats and has a high smoke point, making it a versatile option for both cooking and drizzling.” She adds that peanut oil (also known as groundnut oil) is another good alternative for high heat cooking. “It has a mild flavour and is rich in monounsaturated fats, making it a healthy and versatile option.” Choose a cold-pressed one over a refined one for better nutritional benefits.
Coconut oil is not a health food
Coconut oil has been marketed as a superfood, with claims it promotes weight loss, protects the heart and is good for skin and hair. But experts say this health halo is not deserved, and the oil has has more saturated fats than many other plant oils, so should be used sparingly. It’s high in calories – a tablespoon of coconut oil supplies 117 calories, 15 more than a tablespoon of butter – and research showing it raises levels of “bad” LDL cholesterol. With a smoke point of around 175°C, it can be used in baking or cooking at medium heat but, says Markus Ploesser, chief innovation officer and integrative medicine physician at Open Mind Health, and an expert in diet and longevity, “due to its high saturated fat content, it’s best used in moderation”.
“I would not recommend using oils very high in saturated fat – such as butter, lard, palm oil and coconut oil. Saturated fat raises blood cholesterol levels and this increases the risk of cardiovascular disease,” says Richard Hoffman.
Drizzle hazelnut oil to enjoy the benefits
“Hazelnut oil can be used in dressings to add a nutty flavor that pairs well with salads, particularly those containing fruits or cheeses. It’s rich in unsaturated fats and vitamin E, providing both taste and nutritional benefits,” Sarkar said.
However, this oil has a low smoke point, meaning that it shouldn’t be used for high-temperature cooking. Hazelnut oil also goes rancid fairly quickly, so keep it in the fridge.
Why you shouldn’t reheat oil
Experts agree that you should limit the number of times you reuse frying oils, especially those high in polyunsaturated fats, such as sunflower and seed oils, which degrade most easily. “To minimize health risks, it’s advisable to avoid using oils that are prone to oxidation, trans fat formation, or those that lose significant nutritional value when heated. Repeatedly heating any oil should also be avoided to prevent the formation of toxic compounds,” says Sarkar. To reduce waste, it’s better to use as little oil as possible.
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