Breaking Through the Cooking Oil Confusion

One of the things that confuses me the most about trying to live a healthy lifestyle is cooking oils. And it’s no wonder I’m confused. Everyone seems to be! There’s one thing I know for certain; avoiding them altogether is really the healthiest way to go. Although some may contain a better ratio of omega 6 to omega 3 fatty acids, they all contain empty calories.

I do try to avoid using oils in excess, but I still like to cook with them from time to time. I also use olive oil on my salads and I occasionally take a swig of flaxseed oil for its high omega-3 content. I’m pretty clear on the health impact of olive oil and flaxseed oil as long as neither are heated. What gives me the most headaches, though, is the question of which cooking oil to use. If you do a Google search, you’ll find a myriad of differing opinions. Some say olive oil is great; others say it’s unhealthy to cook with. Well, because I really (really) want to get to the bottom of this, I did a ton of research. I encourage you to research the topic as well, but if you want to save a little time, here is my recap:

Olive oil – Always buy “cold pressed” olive oil in a dark bottle. Avoid refined versions at all costs. In the refining process, the oil is oxidized and free radicals are formed. The highly refined versions are the only ones that would be suitable for cooking (because they are already damaged), so you should only use your cold pressed olive oil for salads and pestos (or anything else uncooked).

Grapeseed oil – Up until a few days ago, I thought this was the best oil to use for cooking. After my extensive research, I have a different opinion. For some reason, I overlooked the extraordinarily high omega-6 content of this oil. It’s a little out of control. I still have some in the cabinet, but I’ll opt for different cooking oil when that’s done.

Coconut oil – From what I’ve learned, this is the best cooking oil you can get. Its smoke point is relatively high, so it can withstand moderate temperatures and it doesn’t have a lot of omega-6 fatty acids. To be fair, it doesn’t have any omega-3s, but it has among the lowest omega-6 content of any of the plant oils. Yes, it is high in fat, but it’s the good kind.

So, that’s the skinny on cooking oils. You might like the sunny-disposition of the medical assistant at your doctor’s office, but you’re better off seeing her less often. Choose the right oils to keep your body in proper working order, so you'll make less frequent trips to the doctor and get more out of your life.