What Is The Healthiest Oil To Cook With? We Asked Health Experts

When it comes to cooking your meals, one ingredient that seems to be a staple in most dishes is oil. It is an essential element especially in cooking processes such as frying and sautéing. From olive oil to canola oil, and even vegetable oil, the options are endless. But what exactly is the best and healthiest cooking oil? We asked a registered dietitian Katie Tomaschko, MS, RDNcollaborator in Sporty Smiles and Naturopath and General Family Physician Dr Yelena Deshko discover. Read on to see what they have to say.

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What type of oil has the highest nutritional value?

According to Dr. Deshko, “The leading candidate with the most scientific evidence showing health benefits is extra virgin olive oil.” She explains, “Extra virgin olive oil is high in healthy heart monounsaturated fats and has the benefit of a specific type of antioxidant called polyphenols. the polyphenol content of olive oil is largely responsible for its many benefits, such as reducing inflammation, improving cholesterol levels, lowering blood pressure, and even supporting immune health.”

Tomaschko agrees: “Extra virgin olive oil has the highest nutritional value.” She emphasizes that ‘extra virgin olive oil’ and regular olive oil are two completely different things. “EVOO is not heat processed and therefore keeps its nutrients intact (it is unrefined compared to regular olive oil). EVOO is rich in antioxidants and monounsaturated fats (the good fats!), both attributed to a lower risk of heart diseasecancer and inflammation”, he points out.

The types of oil to avoid

“While cooking with vegetable oils like canola, corn, or soy was previously thought to be beneficial due to their higher smoke points and the presence of vitamin E, new research has shown that this is not the case,” says Dr. Deshko. . “Vegetable oil is highly susceptible to oxidation when heated and Oxidized oil has been shown to have a number of detrimental health consequences. including: increased LDL or ‘bad cholesterol’, changes in immune system function, [and] changes in kidney function.

Additionally, Tomaschko shares that coconut oil is surprisingly unhealthy. “It’s loaded with saturated fat, a higher percentage than butter!” However, she clarifies, “I’m a big advocate of moderation and believe that no food should be off limits.”

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Tips for cooking with oil

In general, Dr. Deshko reminds us to “always choose the best quality, organic, cold-pressed extra virgin olive oil from a small producer, if possible.” She advises: “Keep cooking temperatures and frying times as low as possible.” For an enhanced meal, she recommends: “Add other antioxidant herbs and spices like rosemary, oregano, and garlic to improve the antioxidant profile and flavor of foods.”

In conclusion, ​Tomaschko notes: “Oils are very calorie dense. So if you want to be mindful of your caloric intake, it’s a good idea to be mindful of how much oil you use. But again, you don’t need foods to be off limits to maintain good health!”