The 4 healthiest cooking oils

If you’ve ever browsed the cooking oil aisle at a grocery store, you’ve probably noticed that these days your options go far beyond the typical vegetable and canola oils. There are a variety of options to choose from, some of which are inherently healthier than others, in addition to imparting more desirable flavors.

We spoke to a Registered Dietitian about what some of the healthiest cooking oils are that will still make the meals you prepare taste delicious.

The healthiest cooking oils

avocado oil

BetterBody Foods Refined Avocado Oil

BetterBody Foods Refined Avocado Oil

BetterBody foods

amazon.com

$14.82


According to Erin Palinski-Wade, a New Jersey-based nutritionist and board-certified diabetes expert and author of “2-Day Diabetes Diet,” avocado oil is an excellent cooking oil option because it’s high in heart-healthy unsaturated fats.

“Avocado oil is also very versatile, as it can be a staple when temperatures are high, up to 520 F,” she says.

olive oil

Pompeian Robust Extra Virgin Olive Oil, First Cold Pressing, Full Flavor

Pompeian Robust Extra Virgin Olive Oil, First Cold Pressing, Full Flavor

$23.25


Olive oil is another versatile option that’s high in healthy monounsaturated fats, says Palinski-Wade. It can typically be used for cooking at temperatures up to 350°F, making it ideal for cold dishes as well as lightly fried foods.

“Olive oil is high in oleic acid, which has been linked to reduced levels of inflammation in the body,” she says. “The antioxidants found in olive oil have also been shown to be cardio-protective by helping lower LDL cholesterol levels and blood pressure.”

sesame oil

La Tourangelle, toasted sesame oil

La Tourangelle, toasted sesame oil

tour rod

amazon.com

$13.23


Sesame oil provides a good source of unsaturated fats along with heart-healthy antioxidants and offers a medium smoke point that makes it a great option for frying, says Palinski-Wade.

“Some research suggests it may also be beneficial for people with diabetes by helping to improve fasting blood sugar levels,” she adds.

walnut oil

Toasted walnut oil, vegetable source of omega-3 fatty acids

Toasted walnut oil, vegetable source of omega-3 fatty acids

tour rod

amazon.com

$6.99


Walnut oil contains alpha-linolenic acid (ALA), the most common omega-3 fatty acid. As such, it may provide anti-inflammatory benefits, says Palinski-Wade.


“However, it has a low smoke point and is best suited for preparing cold dishes. [such as salad dressings,]” She says.

It can also be used as a cooking oil, adding a desired nutty flavor to desserts like brownies.

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