8 cooking oils graded – does yours pass the test?
/8 cooking oils graded – does yours pass the test?
Choosing healthy oils at the supermarket is not what it used to. Today, supermarket shelves have a surplus of various kinds of oils all claiming to be healthy for you. Knowing which ones to choose and which to avoid can mean the difference between oils promoting heart health or oils possibly harming heart health.
Replacing oils consisting primarily of unhealthy saturated fat with healthier oils containing more unsaturated fats is a step in the right direction of decreasing heart disease. Saturated fat raises the bad LDL cholesterol levels in the blood which can increase your risk of a heart attack or stroke. The current recommendation from the 2015-2020 Dietary Guidelines for Americans is that saturated fats should not exceed 10% of total calories.
Healthier unsaturated fats include polyunsaturated and monounsaturated fats. Both types of fats are needed in our diet and when we replace saturated with these healthier options, our heart benefits from that.
Key considerations in choosing cooking oils
Remember, oils are still a fat and all fats contain calories, no matter what type of oil you choose. Using minimal fat when preparing foods is best to still get the taste and health benefits you want without excessive calories.
Certain oils can be stored at room temperature while others need to be kept refrigerated. Oils needing refrigeration can quickly become rancid impacting the oils’ taste and quality.
8 oils graded on their health properties
Keep in mind all oils are a mixture of monounsaturated, polyunsaturated and saturated fats but choosing oils with the healthier fats is the better option. To help you choose the healthiest oils, here are 8 oils graded according to their health properties:
1. Extra Virgin Olive Oil
Health grade – A
What is it? – Oil extracted from olives
What does “extra virgin” mean? – Olive oil is graded by quality. Extra virgin is the highest quality because it is not processed, which can destroy some health benefits. Lesser quality versions of olive oil are usually called “light” (referring to flavor, not calories), or are just labeled as olive oil.
In the kitchen – Olive oil can be a vinaigrette for your salad, a dip for bread or used during the cooking process. Heating olive oil also takes away its distinct fruity flavor making it taste milder.
Health grade explained – Stick with extra virgin for the most health benefits. It contains antioxidants, mostly monounsaturated but also polyunsaturated fatty acids to maintain heart health, vitamin K (helps naturally clot your blood) and vitamin E (an antioxidant that helps keep your blood vessels and skin healthy).
2. Flaxseed Oil
Health grade – A
What is it? – Flaxseed oil is extracted from the seeds of the plant linum usitatissimum.
In the kitchen – Usually taken as a nutrition supplement or utilized in salad dressings – it cannot be used for cooking or heated. Beware – flaxseed oil spoils very quickly – within five weeks of harvest. To reduce spoiling time, keep it stored in a dark-colored, airtight container in the refrigerator.
Health grade explained – Not as versatile as other oils but it is high in omega-3 fatty acids but oxidizes and goes rancid quickly. This oil provides a slightly nutty flavor.
3. Avocado Oil
Health grade – A
What is it? – Extracted from the fruit of avocados. It is light green in color much like the fruit itself.
In the kitchen – Similar to olive oil but does have a considerably higher smoking point and therefore good for frying or sautéing. It is also a good choice as a salad dressing or dipping oil.
Health grade explained – Contains monounsaturated and polyunsaturated fatty acids. Raises your HDL (good) cholesterol and lowers your LDL (bad) cholesterol, and a good source of vitamin E.
4. Peanut Oil
Health grade – A
What is it? – Also known as groundnut oil, peanut oil is a mild-tasting oil derived from peanuts.
In the kitchen – Has a pleasing and sometimes light nutty flavor. Works well with all types of cooking and has been the oil of choice for frying by numerous restaurants for many years because it tastes great.
Health grade explained – It is naturally trans-fat and cholesterol free and low in saturated fats. Peanut oil is high in unsaturated fats, especially monounsaturated fat, like olive oil. It is also a great source of vitamin E and phytosterols, which benefit heart health.
5. Canola Oil
Health grade – B
What is it? – Canola oil comes from rapeseed (rape from the Latin rapum meaning turnip: they are related).
In the kitchen – With its high smoke point, the oil does not break down or burn until much higher temperatures. However, it does lose some of its health benefits with overheating. It can be used in cooking, baking, salad dressings and frying.
Health grade explained – This oil is low in saturated fat and contains monounsaturated fatty acids as well as polyunsaturated fatty acids. It tends to be highly processed which means fewer nutrients overall.
6. Vegetable Oil
Health grade – Variable
What is it? Vegetable oil is an umbrella term for all oils derived from plant sources. Most products on the market labeled as vegetable oil are some blend of canola, corn, cottonseed, palm, safflower, soybean or sunflower oils.
In the kitchen – Vegetable oils are very versatile and can be used in a variety of cooking methods.
Health grade explained – Since vegetable oil is a blend of varying levels of ingredients, the health grade would depend on the proportions of other oils.
7. Palm Oil
Health grade – D
What is it? Palm oil is derived from the palm fruit grown throughout Africa and Southeast Asia. Palm oil is found in vegetable oil blends but also in other food products and cosmetics.
In the kitchen – Palm oil is primarily used in frying, cooking and in shortenings.
Health grade explained – Although versatile in use, it is a saturated fat and should be limited. Consumption can increase your LDL (bad) cholesterol.
8. Coconut Oil
Health grade – D
What is it? – Coconut oil is extracted from the fruit of mature coconuts
In the kitchen – Coconut oil has a sweet, nutty taste and is often used as a substitute for shortening or butter in a vegan diet. It provides a tropical flavor to vegetables, curry dishes and fish.
Health grade explained – Coconut oil contains a very high percentage (96%) of saturated fat, even more than palm oil, which is easy to tell because it is solid at room temperature. Virgin coconut oil is high in lauric acid, a medium-chain fatty acid that raises both HDL (good) and LDL (bad) cholesterol levels.
Final thoughts
Choosing oil to best fit your cooking and health needs can be challenging. There is no need to have multiple bottles of various oils. Choose one or two types you will use frequently as any of them can have their taste and quality impacted by heat and light over time. Store any of them in a cool, dark place or refrigerated and replace when they smell bitter or have an ‘off” taste.