The truth about cooking oils: 14 essential facts for healthier, cheaper meals
The Guardian • • health
Key Points:
- Cooking oils vary mainly in their fat composition: saturated, monounsaturated, and polyunsaturated fats, with health experts recommending prioritizing unsaturated fats to reduce cardiovascular risk.
- Extra virgin olive oil is considered the healthiest and most versatile oil due to its high monounsaturated fat content and rich polyphenols, which offer anti-inflammatory and antioxidant benefits.
- Contrary to some beliefs, extra virgin olive oil is suitable for all cooking methods, including high heat, although its polyphenol content decreases with cooking; it is best stored in cool, dark places to preserve quality.
- Alternatives like cold-pressed rapeseed oil are good for neutral flavors and also provide healthy fats, while seed oils are not harmful and can contribute beneficial omega-6 fatty acids.
- Specialty oils such as avocado and nut oils have unique nutritional profiles but are often expensive and better suited for dressings rather than cooking; overall, using a variety of unsaturated oils is beneficial but not essential.
