Choosing the Best Cooking Oil: Healthy Insights

Choosing the right oil for cooking is a complex issue, puzzling both professional nutritionists and cooking enthusiasts. While oils like olive and canola are considered healthy, there is uncertainty about the advantages and disadvantages of each. According to senior nutritionist Rob Hobson, important considerations in choosing a cooking oil include the health benefits and the smoke point of each oil, which determines at what temperature it can be used without losing its health properties.

Coconut Oil: Pros and Cons
Despite its popularity, coconut oil raises quite a few questions. The oil contains high levels of saturated fat – about 13 grams per small serving – a level that may affect heart health. Its attributed benefits mainly come from lauric acid, a compound that some studies suggest contributes to raising good cholesterol levels (HDL). However, Hobson warns that its cardiovascular effects are still unclear, and it is recommended to consume it in moderation.

Olive Oil: A Healthy and Versatile Choice
Olive oil comes highly recommended for its health benefits. It is rich in monounsaturated fats, which benefit heart health, and contains antioxidants that reduce inflammation. Extra virgin olive oil is relatively stable when heated but is more suitable for cooking at low to medium temperatures.

Canola and Flaxseed Oil: Economical and Health Benefits
Canola oil, which contains a low level of saturated fat, stands out for its low price and omega-3 fatty acid content, known for supporting heart health. Flaxseed oil, also rich in omega-3, is intended for cold use and can enhance salads and dressings healthily.

Sunflower Oil: Durable for Frying
Sunflower oil is an inexpensive oil that contains less saturated fat compared to olive oil and offers a relatively high smoke point, making it durable for frying. Although it contains a high amount of omega-6, moderate consumption of this oil is not harmful.

In conclusion, it is advisable to mix oils according to need – olive oil for moderate cooking, sunflower oil for frying, and flaxseed oil for salads. If you're frying at high heat, sunflower oil is undoubtedly the winner.