Which Cooking Oil Should You Use?

While many restaurants have closed their outdoor (and some indoor) seating, you’re probably cooking at home a lot more than you want.

While you may think cooking at home is always necessarily healthier than ordering out, that’s not always the case. Cooking with the wrong oil could make that usually nutritious meal filled with processed fat and even cause inflammation. Here’s what you need to know about which oils to cook with, and which ones to avoid.

Olive Oil = It’s a Party

The most popular on the market, and for a reason. “Extra virgin” olive oil is good for your heart as it contains polyunsaturated fatty acids and monosaturated fats. Just make sure you’re using “extra virgin” olive oil and not “light” olive oil to ensure you get its nutrients.

Avocado Oil = Always

Avocado oil has a ton of nutrients like healthy fats and antioxidants. Stick with this for heart benefits, lower cholesterol, and overall positive health as it helps your body absorb other nutrients.

Vegetable Oil = Avoid

Even though this seems healthy since it’s vegetable-based, it’s difficult to find vegetable oil in a non-processed state. Ultra-processed vegetable oil means less flavor and fewer nutrients!

Cold-Pressed Canola Oil = Come to Mama

Regular canola oil, like vegetable oil, is usually ultra-processed and contributes little to no nutrients. However, cold-pressed canola oil contains monounsaturated fats and polyunsaturated fats which can benefit your health.

Sunflower Oil = Avoid

Sunflower oil contains a lot of omega-6 fatty acids which can contribute to inflammation in the body. You’re better off putting this one away, or cook with foods rich in omega-3 fatty acids, as they are anti-inflammatory, to undo what sunflower oil does!

Coconut oil = Umm, Yes.

While coconut oil is high in saturated fat, coconut oil is actually healthy for you in moderation. It helps burn fat and boosts metabolic rate which creates energy, and has antibacterial and antifungal properties.

Keep these small tips in mind and it will make a significant difference in how you feel based on what you put into your body. In summary, remember: cold-pressed canola/vegetable oil is not bad for you, but olive, avocado, and coconut oil are better! If you have sunflower oil, make sure you cook food rich in omega-3 fatty acids to undo the inflammation caused by sunflower oil. Happy cooking!

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