What is the Healthiest Oil to Use for Cooking?

The healthiest oil to cook with is one that is composed primarily of monounsaturated fat. Oils containing a high degree saturated fats are considered the least healthy by most doctors, though most doctors now feel that the naturally occurring saturated fats in products like butter are better than the saturated fats in products like margarine.



Most experts now agree that the healthiest oil to use is canola oil. One drawback of canola oil is that it may not respond well to high temperatures. Another good choice, and actually a frequent one is peanut oil, which is also high in monounsaturated fat.

Olive oil is considered by some to be the healthiest oil because it provides a mix of monounsaturated and polyunsaturated fats. It can also be obtained in very pure form, which most health experts recommend.

When looking for the healthiest oil, one should look for oils that are minimally processed. Frequently, the more processed the oil, the less healthy it is.

Even the healthiest oil can contain a lot of calories so moderation is key. In general, use non-stick pans and a canola or olive oil cooking spray, which adds very little oil to a dish!

The healthiest oil used to deep-fry will still be highly caloric, and in general give one more oil than is needed. Instead of deep-frying, stir-frying, grilling or baking are better methods for preparing food, since oil requirements in such dishes are much lower.


1. Olive Oil
Olive oil has the greatest amount of unsaturated fats known. This is a natural oil that preserves the taste, aroma, properties and vitamins of the olive fruit. Unlike all others, olive oil can be consumed freshly pressed. Studies show that olive oil is beneficial to assist those suffering from ulcers, gastritis, heart disease, and high cholesterol. Olive oil is best used for Italian breads, salad dressings, and marinades. A tablespoon of olive oil contains 14% saturated fat, 12% poly unsaturated fat, and 74% mono unsaturated fats.

2. Canola Oil
Canola oil, contrary to what you have heard, is also good for you. Made from the crushed seeds of the canola plant, this oil is an excellent source of the omega-6 fatty acid, linoleic acid, which the body can not produce. Canola oil is known to protect the heart by its effect on blood pressure, cholesterol, and inflammation. The light flavor and smooth texture is perfect for sautéing, grilling, stir-frying, baking as well as salad dressings, sauces, and marinades. A tablespoon of canola oil contains 7% saturated fat, 35% poly unsaturated fat, and 58% mono unsaturated fats.

3. Peanut Oil
Peanut oil also has its health benefits; as suggested by its name, it is made from peanuts. Nutritionally speaking, this is not the best oil, yet it is a popular choice. People with health issues relating to trans fats and saturated fats benefit from utilizing this oil. With its high smoke temperature, peanut oil is ideal for frying and deep frying foods. A tablespoon of peanut oil contains 18% saturated fat, 33% poly unsaturated fat, and 49% mono unsaturated fats.

4. Rice Bran Oil
Rice bran oil is considered one of the world's healthiest oils. This oil is made from the most important crop in the world, rice which is a common food in all countries. Lowering cholesterol, fighting diseases, and fighting free radicals are just some of rice bran oils health benefits. The extremely light and versatile oil is perfect for frying, sautéing, salad dressings, dipping sauces, and baking. A tablespoon of rice bran oil contains 20% saturated fat, 33% poly unsaturated fat, and 47% mono unsaturated fats.

5. Sesame Oil
Sesame oil is popular in in Asia. This healthy oil comes in a variety of colors resulting from the numerous ways the seed is processed to make the oil. Packed with an outstanding amount of vitamins and minerals, sesame oil is known to lower cholesterol and lower the risks of heart disease. This oil is mainly used in stir-fries because of its short shelf life and low smoke temperature. A tablespoon of sesame oil contains 15% saturated fat, 43% poly unsaturated fat, and 42% mono unsaturated fats.