Healthiest cooking oil?
Which cooking oil is the healthiest? For high-temperature cooking, such as deep-frying, the oil must have high smoke point.
If you are searing meats or frying in a Wok, you want to cook with an oil that has a high smoke point.
Cold-processed Avocado oil is good for high temperature cooking. Avocado oil will not burn or smoke until it reaches 520 F (271 C).
I purchase Avocado oil at Costco – Cold pressed and NON GMO verified, 100% pure avocado oil ($9.79). Avocado is generally “clean” from pesticide contamination, so this is good.
Organic, cold-processed Rice bran oil is good as well with smoke point of 495 F(257 C).
Healthy Cooking Oil
Either you are using with high temperature or low temperature, you’d like to use a cooking oil with a healthy balance of Omega 3 to Omega 6 fatty acids, plus possibly with extra antioxidants and vitamins.
Omega-3 fatty acids are known to promote healthy cells, decrease stroke and heart attack risks, and anti-inflammatory action.
Omega-6 fatty acids are needed to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids can increase inflammation in the body.
Omega-9 fatty acids are considered to be “conditionally essential,” which means that although your body produces them, they aren’t produced in meaningful quantities. Omega-9 fatty acids such as oleic acid lower the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.
When possible, buy and use organic, unrefined, cold-processed oils.
If you are using oil with low temperature, adding to dishes or as salad dressings, chose oils with higher Omega-3 fatty acids.
Use extra virgin olive oil in salads or to add to cooked foods, but not for high-temperature cooking.
Dr. Gundry recommends Costco’s Kirkland Signature Extra Virgin Olive Oil, Tuscan – 1 L bottle ($11.99). It was Cold-pressed, within a few hours of harvesting, in Tuscan, Italy.
Unrefined walnut oil is also good, but again only for low temperature uses.
Virgin coconut oil (high in beneficial saturated fats and medium chain triglycerides) is good for most mid-temperature cooking. However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for high temperature cooking.
Smoke Point of Oils for Heathy Cooking
Below the chart from Baseline of Health Foundation.
|Cooking Oils / Fats||Smoke Point °C||Smoke Point °F||Omega-6: Omega-3 Ratio
(plus other relevant fat information)
|Unrefined flaxseed oil||107°C||225°F||1:4|
|Unrefined safflower oil||107°C||225°F||133:1|
|Unrefined sunflower oil||107°C||225°F||40:1|
|Unrefined corn oil||160°C||320°F||83:1|
|Unrefined high-oleic sunflower oil||160°C||320°F||40:1, 84% monosaturated|
|Extra virgin olive oil||160°C||320°F||73% monounsaturated, high in Omega 9|
|Unrefined peanut oil||160°C||320°F||32:1|
|Semirefined safflower oil||160°C||320°F||133:1, (75% Omega 9)|
|Unrefined soy oil||160°C||320°F||8:1 (most are GMO)|
|Unrefined walnut oil||160°C||320°F||5:1|
|Hemp seed oil||165°C||330°F||3:1|
|Butter||177°C||350°F||9:1, Mostly saturated & monosaturated|
|Semirefined canola oil||177°C||350°F||2:1
[ (56% Omega 9), 80% Canola is GMO.]
|Coconut oil||177°C||350°F||86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties). Contains 66% medium chain triglycerides (MCTs).|
|Unrefined sesame oil||177°C||350°F||138:1|
|Semirefined soy oil||177°C||350°F||8:1|
|Vegetable shortening||182°C||360°F||mostly unhealthy saturated, Trans Fat|
|Lard||182°C||370°F||mostly unhealthy saturated|
|Macadamia nut oil||199°C||390°F||1:1, 80% monounsaturated, (83% Omega-9)|
|Canola oil (Expeller Pressed)||200°C||400°F||2:1, 62% monounsaturated, 32% polyunsaturated|
|Refined canola oil||204°C||400°F||3:1, 80% of Canola in US in GMO.|
|Semirefined walnut oil||204°C||400°F||5:1|
|High quality (low acidity) extra virgin olive oil||207°C||405°F||13:1, 74% monosaturated (71.3% Omega 9)|
|Grapeseed oil||216°C||420°F||676:1, (12% saturated, 17% monounsaturated)|
|Virgin olive oil||216°C||420°F||13:1, 74% monosaturated (71.3% Omega 9)|
|Almond oil||216°C||420°F||Omega-6 only|
|Hazelnut oil||221°C||430°F||75% monosaturated (no Omega 3, 78% Omega 9)|
|Refined corn oil||232°C||450°F||83:1|
|Palm oil||232°C||450°F||46:1, mostly saturated and monosaturated|
|Palm kernel oil||232°C||450°F||82% saturated (No Omega 3)|
|Refined high-oleic sunflower oil||232°C||450°F||39:1, 84% monosaturated|
|Refined peanut oil||232°C||450°F||32:1|
|Semirefined sesame oil||232°C||450°F||138:1|
|Refined soy oil||232°C||450°F||8:1 (most are GMO)|
|Semirefined sunflower oil||232°C||450°F||40:1|
|Olive pomace oil||238°C||460°F||74% monosaturated, high in Omega 9|
|Extra light olive oil
Ghee (Clarified Butter)
|74% monosaturated, high in Omega 9
0:0, 62% saturated fat
|Rice Bran Oil||254°C||490°F||21:1, Good source of vitamin E & antioxidants|
|Refined Safflower oil||266°C||510°F||133:1 (74% Omega 9)|
|Avocado oil||271°C||520°F||12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.