Understanding the different types of cooking oils can be a real challenge when trying to make healthier choices. Is vegetable oil as healthy as it sounds? Is coconut oil bad for you? Does choosing organic actually make a difference? In this article, we’ll explain the basics of cooking oils to help you decide which ones are best and which you should avoid.
Premium List
Cooking Oil Finds
Trash Panda Approved Cooking Oils
View List (21)
The main difference between “good” and “bad” oils isn’t always where they come from, but how they’re processed (with some exceptions like canola oil, which we’ll touch on later.) Oils are delicate and can go rancid easily when exposed to light, heat, or oxygen. During the manufacturing process, many oils are heated to very high temperatures, which can damage their stability and make them unhealthy.
Another thing to think about is the smoke point of an oil—the temperature at which it starts to burn and smoke. Cooking an oil past its smoke point not only ruins the taste but also breaks down the oil’s nutrients and creates harmful free radicals.
Oils are typically categorized into three types of fats: saturated, monounsaturated, and polyunsaturated. While we need all three in a balanced amount, modern processed foods are packed with polyunsaturated oils, which has led to an unhealthy excess in our diets. This imbalance is linked to inflammation and can contribute to chronic diseases.
So, which oils should you use, and which ones should you skip?
Healthiest Choices:
Best for High-Heat Cooking:
Organic virgin coconut oil: Coconut oil has antimicrobial and antifungal properties and contains lauric acid, a medium-chain fatty acid. Its high saturated fat content gives it a higher smoke point, making it a good option for high-heat cooking.
Best for Medium/Low-Heat Cooking:
These oils should be either expeller-pressed or cold-pressed, meaning they’re extracted using a mechanical press without the use of chemicals.
Extra virgin olive oil: Suitable for cooking under 400°F, olive oil is rich in heart-healthy monounsaturated fats. However, at higher temperatures, it can break down and produce free radicals. Extra virgin olive oil, which is unrefined, is the best choice.
Avocado oil: Like olive oil, avocado oil is unrefined and rich in monounsaturated fats, but it has a higher smoke point, making it safer for higher-heat cooking. The high antioxidant levels helps decrease inflammation and improves nutrient absorption.
Sesame oil: Sesame oil is stable enough for low-heat cooking, such as stir-frying or sautéing. However, since it’s a polyunsaturated fat, it’s best used sparingly.
Oils to Avoid:
These oils are often heavily processed, and unless labeled as organic, they’re usually made from genetically modified crops. Even when expeller-pressed or organic, these oils still aren’t as healthy as the ones listed above.
Canola oil: Canola oil is derived from genetically modified rapeseed and is typically processed at high temperatures, causing it to go rancid quickly. Its omega-3 fats are unstable, making it unhealthy, especially when used in cooking.
Vegetable oil: This general term refers to a blend of plant-based oils like canola, corn, or soybean oil. These oils are highly refined and often processed at high heat, making them unhealthy and prone to rancidity.
Margarine (trans fats): Hydrogenation changes liquid oils into a more solid form, as seen in margarine, to extend shelf life. These oils contain trans fats, which increase “bad” cholesterol (LDL) and decrease “good” cholesterol (HDL), posing a serious risk to your health.
These oils are commonly found in processed foods due to their low cost and extended shelf life. As a result, many people unknowingly consume them in excess. Keep an eye on food labels, and use Trash Panda to easily spot these harmful ingredients.
Reading ingredients made easy. For quicker, healthier decisions.
Start Scanning (it's free)
