Common Household Oils: Which Ones are Best?
Oils… something that we all keep stocked in our house but don’t know much about. Which oils are the healthiest? Which oils are the best to cook with? What does the nutrient profile look like for the different oils? These are all questions we should be asking when venturing down the grocery aisle. It is so important to consider the various factors when shopping around for them.
When looking at the nutrient content of oils the most important factor to consider is the fat profile… more specifically the TYPE of fat. The goal should be to choose an oil that is LOW in saturated and trans fat and HIGH in monounsaturated/polyunsaturated fats. Why is this so? Because there is significant research to suggest that a diet rich in saturated/trans fat is directly linked to increased risk of health complications, whereas consumption of mono & polyunsaturated fats is directly associated with improved health outcomes.
Shown below is a brief breakdown of the different types of fats and the clinical implications that go along with them.
Saturated Fats: These types of fats are solid at room temperature and consumption of them should be limited because they raise the LDL cholesterol levels within blood. Saturated fats also contribute to increased inflammation throughout the body, which can be directly associated with increased risk of heart disease and stroke.
Trans Fats: Consumption of trans fats should be avoided at all costs, if possible. These fats come from processing liquid fats through a process called hydrogenation and are usually found in processed foods and sprays. Consumption of trans fat may be directly associated with increased LDL cholesterol levels and decreased HDL levels, ultimately increasing risk of heart disease and stroke.
Monounsaturated fats: There is significant research suggesting that consumption of monounsaturated fats is directly associated with improved cholesterol levels within the blood (decrease in LDL levels and increase in HDL levels). Monounsaturated fats are also high in antioxidants, which can help to decrease overall inflammation within the body. Oils high in monounsaturated fats are liquid at room temperature but typically start to turn solid when cooled.
Polyunsaturated fats: Polyunsaturated fats are another type of “healthy fat” that are particularly rich in omega-3 and omega-6 fatty acids. Consumption of polyunsaturated fats may be directly linked to decreased risk of heart disease and stroke. These fats are also known to be anti-inflammatory in nature due to the nutrient profile and being rich in vitamins, minerals, and antioxidants.
Okay, now that we have addressed the reasoning behind some oils being much healthier than others let’s get to the real point of this blog. Which oils are the healthiest? Which ones are considered to be healthy vs. unhealthy? Which oils should we keep an eye out for when venturing down the grocery aisle?
Brief Breakdown of Common Household Oils
Extra Virgin Olive Oil- This is probably the gold standard oil in my house… and is considered one of the healthiest (if not THE healthiest oil) out there available to consume. We use extra virgin olive oil (EVOO) when we are doing most of our cooking.. and even as a dip for some breads. EVOO is VERY nutrient dense as it is rich in antioxidants, vitamins, and minerals. There are many health benefits associated with EVOO including decreased inflammation throughout the body and improved cardiovascular, metabolic, and brain health. EVOO is rich in monounsaturated fatty acids, which as previously mentioned, have been shown to improve cholesterol levels throughout the body, ultimately reducing the risk of heart disease.
Canola Oil- Canola oil is another common oil that people keep stocked in their kitchen. It is considered to be relatively healthy as it is rich in “healthy fats” (mono & polyunsaturated fats) which again, helps to reduce the risk of heart disease. Canola oil is considered to be low in saturated/trans fats.
Peanut, Sesame, Grapeseed, and Vegetable Oil- these oils are considered to be moderately healthy as they are rich in mono/polyunsaturated fats and relatively low in the saturated/trans fats.
Coconut Oil- This one is tricky. Many argue that coconut oil is healthy due to the health benefits associated with it, however, it is important to note that coconut oil is VERY high in saturated fat… ultimately increasing risk of heart disease. I’ll just say this…I (as a registered dietitian) choose to NOT consume coconut oil because of the saturated fat content.
To put this into perspective… one McDonalds cheeseburger has approximately 6 grams of saturated fat in it. One tablespoon of coconut oil has 12 grams. MIND BLOWN.
& oh, did you know that a lot of vegan burger patties (impossible burgers are a good example) have coconut oil as one of their main ingredients? And coconut oil is higher in saturated fat than ground beef is… so personally, I am choosing the beef burger over the impossible burger any day of the week!!! I don’t want you all to think vegan burgers are all unicorns and rainbows and that they are perfectly healthy… because they are not! This is why I think it is SOOOO important to read nutrition labels!!!
Palm Oil & Lard/Butter- These two, just like with coconut oil, are considered to be high in saturated fat.. meaning consumption of these oils in large amounts may be associated with negative health outcomes. Instead, one should consider cooking/flavoring with oils that are lower in saturated/trans fats and higher in the unsaturated fats (like olive oil, canola oil, etc.).
In summary, it is important to be mindful of the nutrient profile behind the oils that you are cooking/flavoring your foods with. The goal should be to choose an oil that is LOW in saturated and trans fat and HIGH in monounsaturated/polyunsaturated fats. By doing this you are taking the necessary steps to living a longer and healthier life!
Are you looking for more tips on how to improve your health? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need! Click the link below to book a session today! $0 out-of-pocket with insurance!!! https://www.nicolebakernutrition.com/work-with-me.