Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits.
It also has a higher smoke point that works well for high heat cooking methods like deep frying. Plus, one small study among 46 people with type 2 diabetes found that using sesame oil for 90 days significantly improved fasting blood sugar and long-term biomarkers of blood sugar management It offers a mild nutty flavor that can work well in a number of stovetop dishes. Note that regular sesame oil differs from toasted sesame oil. The latter has a more amplified nutty flavor, which makes it more suitable for finishing a dish rather than cooking one.
Sesame oil offers numerous benefits and has a medium-high smoke point and versatile, nutty flavor. Just remember that toasted sesame oil is not the same thing and more suitable for finishing a dish. Safflower oil is made from the seeds of the safflower plant.
One study found that using safflower oil daily may improve inflammation, blood sugar management, and cholesterol among postmenopausal women with obesity and type 2 diabetes This oil offers a neutral flavor that works well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop. Safflower oil has a high smoke point and neutral flavor, and it may have anti-inflammatory properties and promote heart health and blood sugar management.
Not all oils are stable enough or intended for use in cooking, particularly in high heat preparations. Others do better in cold preparations or used as dietary supplements, for example. Some oils are not recommended for high heat cooking. Flax and walnut oil have lower smoke points and are best in cold preparations. Fish and algae oil are intended as supplements, and palm oil comes with ethical considerations.
Oils heated past their smoke point break down and can produce unhealthy compounds. Some of the healthier cooking oils that can withstand higher cooking temperatures include olive oil, avocado oil, sesame oil, and safflower oil. Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.
Some examples include fish oil, flax oil, palm oil, and walnut oil. Vegetable and seed oils are highly processed oils that are easily damaged during cooking.
Some studies suggest that they can cause harm and contribute…. Coconut oil may help you lose weight. It also has antimicrobial and antioxidant properties, and it may help improve skin and oral health.
This is a detailed review of avocado oil and its health benefits. Avocado oil is high in heart-healthy monounsaturated fats and antioxidants. Olive oil is the natural oil obtained from olives, the fruit of the olive tree.
Another perk? Flaxseed oil contains omega-6 fatty acids, which are also important for your health, per Mount Sinai. A study published in May in the AHA journal Circulation found that higher levels of omega-6 fatty acids were linked to lower odds of heart disease, stroke, and early death.
Instead, use it in cold dishes like smoothies and salads, Warren says. If you love avocados , why not give avocado oil a try? A review published in June in the journal Molecules found that avocado oil has excellent nutritional value at low and high temperatures. Walnut oil is ideal for desserts and other recipes that benefit from a nutty flavor, adds Warren. A review published in July in the journal Cureus notes that sesame oil has known anti-inflammatory and antioxidant properties, potentially helping lower the odds of cardiovascular disease and atherosclerosis , which is the buildup of fat and other substances in the artery walls that causes these vessels to narrow and raises blood pressure.
Grapeseed oil is low in saturated fat and has a high smoke point, which makes it a healthy choice for all kinds of cooking and grilling, says Warren. Its nutty but mild flavor also works well in salad dressings or drizzled over roasted veggies. Like flaxseed oil , grapeseed oil contains omega-6 polyunsaturated fatty acids. Grapeseed oil also contains vitamin E , which acts like an antioxidant to help fight free radicals and is a key vitamin for immune system support, according to the National Institutes of Health.
Another AHA-approved cooking oil, sunflower oil is high in unsaturated fats and low in saturated fat. Research shows that opting for sunflower oil rather than an oil high in saturated fat could lower LDL cholesterol and triglyceride levels.
Like grapeseed oil, 1 tbsp of sunflower oil is an excellent source of vitamin E, according to the USDA. This oil is controversial. According to an article published in September in Ghana Medical Journal , coconut oil , which is solid at room temperature, is composed of roughly 90 percent saturated fat — but some believe that not all saturated fats are equivalent.
Coconut oil has a high amount of medium-chain fatty acids, which are harder for the body to convert into stored fat, she adds. Much like vegetable and canola oil, it's also chemically processed and low in saturated fat. Another highly flavorful oil, a little sesame oil can go a long way, says Sasson. And like extra-virgin olive oil, it's cold-pressed rather than chemically processed.
So while it may not have the highest smoke point ever to degrees Fahrenheit , it's a good flavorful and unrefined option if that's what you're looking for. This oil has a couple interesting characteristics: For one, it's high in omega-3 fatty acids , so you may want to look into using it more often if you don't eat a lot of omega-3 rich foods like fish, says Sasson.
That said, this one is not for cooking because it's incredibly sensitive to heat and oxidizes quickly, she notes. Instead, use it in salad dressings and drizzle it over dips like hummus. Buy small bottles so you can use it up quickly, and be extra sure to store it in a cool, dark place. Best for: Drizzling and salad dressings Not recommended for: Cooking. Well, actually, as a literal cream, a lot of people consider it kind of a miracle worker for skin and hair.
Despite its health halo and popularity, it is lower in healthy unsaturated fats than all the other oils on this list, and can be both more expensive and harder to find, Harbstreet says. Along with debate over how good or bad saturated fat is for us, though, there are conflicting views on the relative nutritional value of coconut oil in comparison with other solid fats like butter or lard. Some research suggests it has less detrimental effects on cholesterol, and would be a good replacement for those things.
In any case, coconut oil can absolutely be part of a healthy diet. But given that the research is unclear, you're probably better off relying more often on other oils with demonstrated health benefits, Ansari says.
For instance, that creamy semisolid quality makes coconut oil a great vegan butter alternative for baked goods. And in some baked goods, like a coconut cake, for instance, that coconut flavor can be lovely. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Best for: Frying Not recommended for: Salad dressings 4. Best for: Frying Not recommended for: Budget cooking 5. Vegetable oil Vegetable oil is kind of a sister to canola oil. Best for: Frying, roasting, and baking.
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