The Best Oils to Cook With

Your body needs healthy fats and if you're cooking at home, you can choose the best and healthiest oil to cook with. Of course, the oil should be organic and minimally processed. Avoid industrial expeller processed oils like canola, soy, corn, safflower, and sunflower. They are full of Omega-6 fatty acids and can actually cause inflammation in your body. Depending on what you are preparing, you can choose one of these best oils to cook with.

Olive

A high quality organic extra virgin oil oil is loaded with health benefits. By definition, it must come from the first press of olives and contain no other ingredients. It is made up of primarily monounsaturated fat, which makes it healthy and good for cooking. Olive oil is rich in antioxidants that help fight inflammation. It is a staple in Mediterranean countries where heart disease is less common. Because of this, it's health benefits have been studied extensively.

Avocado

Avocado oil is very similar to olive oil. Unrefined oil is pressed from the avocado fruit and retains some of the flavor and color of the fruit. It contains both vitamin E and lutein which are both important for good eye and skin health. While olive oil can be used for cooking up to about 400 degrees, avocado oil is safe up to about 500 degrees. The freshness of the oil partly determines how much heat it can take. Like olive oil, the health benefits of avocado oil has been extensively studied. You can also use either oil as a dressing or for making mayonnaise.

Coconut

While olive and avocado oils are high in unsaturated fats, coconut oil is high in saturated fat. Even though it's high in fat, it's the medium-chain triglycerides (MCTs) in it that make it a healthy option. It can be used to cook at high heat levels and is being studied to identify it's health benefits. It is antimicrobial and is commonly used to improve dental health by using it to oil pull. MCTs have long been used in sports nutrition for their ability to provide a quick burst of energy.

Butter

Pure organic butter from grass-fed cows is a great option. It’s full of vitamins A, E, and K2. Even though it's high in calories and fat, the conjugated linoleic acid (CLA) has been found to have health benefits. It is also rich in the short-chain fatty acid called butyrate which has also been studied for it's health benefits. Butyrate is particularly good for soothing inflammation in your digestive tract. In spite of these benefits, the common recommendation by health professionals, is to eat it in moderate amounts.

Chia Seed

The most common use of chia seed oil is in skin care products. It is just being discovered as a cooking oil. It tolerates heat up to about 400 degrees and has a mild to neutral taste. It is rich in Omega-3 fatty acids which many people don't get enough of. The best is extra virgin and is cold pressed from from organic chia seeds in small batches. Although most of the fat in it is poly-unsaturated, like all oils, it is high in calories. One benefit of using chia seed oil is that it is taste neutral if you are using organic extra virgin cold pressed oil.

Did this help you? If so, I'd greatly appreciate it if you commented and/or share it on social media.