The Science of Cooking Oils: Which Are Really the Healthiest?

This is a contributed post

Cooking with oils has become the staple thing in many cuisines all over the world. However, not oils are equally healthy and beneficial, especially when it comes to cooking and food preparation. But, it’s important to point out that not all cooking oils are equally healthy and effective, which is why you should know which ones to use whenever you make specific types of food. So, if you’re interested in using more oils in your cooking, here is a mini-guide that will help you choose the healthiest oil for yourself.

Coconut oil

This amazing oil has been in use for ages, and nowadays it’s known for its amazing properties. It also has wide use in the cosmetic industry, which is why many nourishing hair care and body products have it as one of their main ingredients. When it comes to cooking, it’s also been used as a healthier alternative to industrial and overly-processed oils. Many believe that coconut oil is better than butter and other saturated fats, but in reality, there are no substantive claims that support this. 

Olive oil

Olive oil usually comes in two distinct types: extra-virgin and pure. The first one has more of its original flavor as it is derived from pressing the olives. The other types of olive oil are more refined, and therefore can lack the true taste of virgin oil, but they’re easier to find and to afford as they’re often cheaper. Since olive oil can’t stand high temperatures, it’s not recommended to use it for cooking. Instead, it can be a great option to use as a salad dressing or marinade.

Sunflower oil

In many cultures, sunflower oil is a go-to oil for cooking, baking, and frying alike. Due to its availability, that means it’s also refined, which some might dislike. But, before you make your mind up, make sure to learn what is high oleic sunflower oil and how it’s best used, so you’ll be able to use it the right way. Aside from that one, there are many other types of this oil, so feel free to experiment with different brands and types until you find the one that fits your cooking preferences and habits.

Grapeseed oil

This oil comes from grape seeds that have not been used in the winemaking process. It’s very versatile, which is why it’s been a favorite of many chefs all over the world. It has a mild flavor, so it’s easy to combine with stronger flavors. Due to its versatility, it can be used in salad dressing, roasting, or sautéing. However, it’s important to keep it in the fridge in order to avoid it from going bad. There have been no studies that confirm its benefits for human health, so it’s smart to use it as an additional source of fat in your diet. 

Avocado oil

In the past few years, avocado has become a favorite food among almost everyone. But, this amazing plant can also be used for its oil, so if you love avocados, feel free to try oil as well. Just keep in mind that this oil is more expensive and quite difficult to find. As for cooking, you can use it for grilling, tasting, or as a salad dressing, since it can endure higher temperatures. 


These cooking oils can be a great addition to your diet, especially if you’ve been looking to go vegan and replace butter. But, not all of them have the same purpose, so make sure to get informed and if possible, try some of them out until you make a final decision. Also, remember that not all oils are equally healthy, so it’s important to not use them sparingly and mindfully.

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