3 of the Safest Cooking Oils (That Aren't Vegetable Oils)
"The key to heart-healthy cooking lies in using oils that nourish your body, like olive oil, and avoid those that harm it, like vegetable oils."
—Dr. Andrew Weil
When it comes to preparing delicious and nutritious meals, the type of cooking oil we use can make a significant impact on our health. In recent years, concerns have arisen over the widespread use of traditional vegetable oils, known as the "Hateful 8," due to their potential health risks associated with imbalanced fatty acid profiles.
In this article, I'll provide a selection of safer and healthier and safer cooking oils that serve as better alternatives to traditional vegetable oils and seed oils. These oils not only boast a range of health benefits but they provide flavor and higher smoke points, making them great for a variety of cooking (and non-cooking) methods. Whether you're sautéing, baking, stir-frying, or simply whipping up a tasty salad dressing, there are safe cooking oils that you can use without compromising your heart health, cholesterol levels, your weight, and your kid’s health like seed oils do. While there are a variety of healthy cooking oils available, these are the three main ones that we use in our home.
Why You Should Use Safer Cooking Oils (And Not Vegetable Oils)
First, if you’re still not sure exactly why you should throw out your huge yellow plastic bottles of vegetable oil and canola oil, read this article breaking down the health hazards that tend to fly under the radar.
The TLDR is that vegetable oils (seed oils, a.k.a. industrial seed oils, are technically a type of vegetable oil but they’re often used interchangeably) are ubiquitous in today’s society but most people are unaware of their impact on our health. They were introduced to humans in the 1800s as a way to make money for certain companies which created a “mismatch” for our genes which have been evolving for millions of years.
Research has found that these oils increase the risk of coronary heart disease, raise LDL cholesterol levels, and promote the oxidation of LDL cholesterol, which can lead to the development of atherosclerosis. These oils have also been associated with cognitive impairments, obesity, and abnormal brain development in children.
So, swap out that bottle of canola oil with these healthy and safe cooking oil alternatives.
Extra Virgin Olive Oil
Extra Virgin Olive Oil (EVOO) is a widely recognized and highly regarded oil for its numerous health benefits. EVOO has a distinct and rich flavor profile, adding a fruity and peppery taste to dishes. While the flavor is great for things like salads, it's not so great for things like cooking eggs. It also has a relatively low smoke point so I tend to use avocado oil for those times when I want either no to low flavor and medium heat cooking.
Why it's healthy: EVOO is high in vitamin E, vitamin K, and it's a great source of anti-inflammatory substances and antioxidants such as polyphenols. One systematic review found that it improved all-cause mortality and decreased the risk of cardiovascular events and strokes. Another study showed that it improved risk factors for diabetes. It's also been shown to lower blood pressure, manage blood clotting, and improve blood vessel health.
Smoke point: It ranges from 320°F to 375°F (160°C to 190°C) depending on quality and purity
Best uses: salad dressing, low to medium-heat cooking, such as sautéing and light frying.
What to look for: Organic, cold-pressed, and unfiltered Extra Virgin Olive Oil. These options undergo minimal processing, preserving the natural antioxidants, polyphenols, and beneficial fatty acids. Look for reputable brands that adhere to quality standards and certifications. Also, look for freshness. A New York Times article wrote that “More than the flags on the bottle, more than the varietal, more than whether the oil appears grass-green or butter-yellow, many experts and producers now say the biggest factor in the deliciousness of olive oil is its freshness.”
My recommendation: Primal Kitchen’s Organic Extra Virgin Olive Oil (use promo code: MindBodyDad for 10% off)
Avocado Oil
Avocado oil, derived from the flesh of avocados, is another healthy alternative to seed oils. It is predominantly composed of monounsaturated fats, similar to EVOO. It has a mild, buttery flavor that complements a wide range of dishes, from salads to roasted vegetables. It is extremely versatile because of its higher smoke point and mild flavor, making it my go-to for most cooking.
Why it's healthy: Avocado is high in oleic acid which is a type of monounsaturated fat linked to reduced blood pressure and cholesterol and improved brain function and fat burning abilities. Avocado oil is relatively high in lutein, a carotenoid that has antioxidant properties and may help protect your eyes from damage, improve cognitive function, and reduce the risk of certain types of cancer. While the omega-6 to omega-3 ratio is 13:1, this is not a major concern because the amount of omega-6 is relatively small. Avocado oil is also rich in vitamin E, an antioxidant that helps protect against cellular damage.
Smoke point: Ranges from 400°F to 520°F (205°C to 270°C).
Best uses: high-heat frying, roasting, and grilling.
What to look for: Cold-pressed or expeller-pressed avocado oil that is unrefined and preferably organic. These methods of extraction preserve the oil's natural nutrients, flavors, and antioxidants. A study looked at a variety of avocado oils and found that many were “adulterated” with soybean oil. Look for oils made from high-quality avocados and check for certifications or quality standards on the label.
My recommendation: Primal Kitchen’s Avocado Oil and Avocado Oil Spray (use promo code: MindBodyDad for 10% off)
Coconut Oil
Coconut oil, although high in saturated fats, has unique properties that set it apart from other oils. Coconut oil has a slightly sweet flavor and aroma that can enhance the taste of baked goods, stir-fries, and curries but doesn't complement things like meats and seafood. It also solidifies at cooler temperatures but easily turns liquid above 76°F (24°C). Avoid consuming too much at once or you'll be running to the bathroom.
Why it's healthy: Coconut oil has been shown to decrease body fat and waist circumference, reduce abdominal fat, and improve levels of inflammation and oxidative stress in those who consumed more coconut oil over other oils. It contains medium-chain triglycerides (MCTs), metabolized differently in the body than long-chain fatty acids. MCTs are readily absorbed and converted into energy, making coconut oil a potential source of quick and sustained energy. Furthermore, coconut oil has been found to have antimicrobial and antifungal properties, supporting a healthy gut microbiome.
Smoke point: 350°F (175°C) for unrefined or virgin coconut oil.
Best uses: medium heat cooking like baking, stir-frying, and light frying. Also, oil pulling
What to look for: Organic, virgin, and unrefined coconut oil. These versions are made from fresh coconut meat and have undergone minimal processing, retaining more of the natural nutrients, flavor, and aroma. Look for labels that indicate the oil is "cold-pressed" or "expeller-pressed" to ensure minimal heat exposure during extraction.
My recommendation: Viva Naturals Organic Virgin Coconut Oil
Best Practices When Buying Cooking Oils
Choose oils packaged in dark containers. The exposure of oils to air and light creates a process called oxidation, which leads to the degradation of their quality and nutritional value.
Store in dark, temperature-controlled areas. For these reasons, it's also important to store oils away from heat (e.g. the stove) and light (e.g. the window).
Choose oils packaged in glass containers. Plastic containers are more porous than glass or stainless steel, allowing air and light to pass through, leading to increased oxidation and a shorter shelf life for the olive oil; in addition, some plastics may leach harmful chemicals into the oil and absorb odors and flavors, negatively impacting its quality and taste.
Other Healthy Oils To Use
Ghee: maybe my favorite oil. It's like the taste of butter on steroids but it's on the pricier side. Recommendation here.
Walnut oil: unique taste; also expensive. Recommendation here.
Grass-fed butter. While not technically an oil, butter is a great medium for heat. Recommendation here. Learn why it's important to go grass-fed over conventional butter here.
Tips
Find Good Condiments. It's tough to find condiments without seed oils so Primal Kitchen tends to be my go-to source. They have everything from ketchup to different types of mayo (pesto!) to salad dressings and tomato sauce. Use the promo code MindBodyDad for 10% off.
Ask for butter. Ask that your food be cooked in butter instead of oil when eating out or getting takeout.
Unhealthy Oils To Avoid
Common sources of seed oils, referred to as the hateful eight:
Soy & Soybean
Canola
Sunflower
Cottonseed
Safflower
Corn
Grapeseed
Rice bran
In addition to avoiding these types of oils, avoid oils that have been reheated such as those used in fryers with fried foods. Restaurants don’t tend to change the oils as frequently as we might like since it’s so much cheaper to just keep the old oil. This leads to fried food being heated in rancid and oxidative goo. A recent study found that “repeated heating and reusing of oils results in trans fats, and lipid peroxidation alters the fatty acid composition, which adversely affects the health of consumers and increases the risk of cardiovascular diseases.”
That’s all for today. What are your favorite healthy cooking oils? Leave your thoughts in the comment section below.
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