Choosing the Best Cooking Oil for Your Health: An Expert's Guide

Understanding the Health Implications of Different Cooking Oils

When it comes to cooking oils, the choices can be overwhelming. But not all oils are created equal, especially when it comes to your health. Registered Dietitian, Aleks Jagiello, warns against the risks associated with certain cooking oils, such as high levels of polyunsaturated fats and trans fats.

Best Oils for Drizzling Over Food

Aleks recommends oils like extra virgin olive oil, flaxseed oil, walnut oil, pumpkin seed oil, and unrefined sesame oil for drizzling over food. These oils are rich in healthy fats, antioxidants, and unique flavors, making them a great addition to your meals.

Best Oils for Frying

For frying and high-temperature cooking, Aleks suggests using oils with a higher smoke point and less prone to oxidation. Refined avocado oil, refined olive oil, and both refined and unrefined coconut oil are among her top recommendations for safe and healthy frying options.

Cooking with Butter: Pros and Cons

While butter offers flavor and benefits like fat-soluble vitamins, it has a low smoke point that can lead to the release of harmful compounds when heated. Aleks advises using clarified butter (ghee) for frying, as it has a higher smoke point and is more stable at high temperatures.

Are Low-Calorie Cooking Sprays a Healthy Choice?

Cooking oil sprays may seem like a convenient option for low-calorie cooking, but they can contain additives and oils that become unstable at high temperatures. Aleks recommends using a refillable spray bottle with high-quality oils like extra virgin olive oil for better nutrition without unnecessary additives.

The Best Cooking Oils for Home Use

Aleks' top choices for cooking oils at home are extra virgin olive oil and coconut oil. Extra virgin olive oil is praised for its heart-protective monounsaturated fats and natural polyphenols, while coconut oil is used for its flavor in Asian dishes, despite its high saturated fat content.