The 4 healthiest cooking oils

If you’ve ever perused the cooking oil aisle at the grocery store, you’ve likely noticed that nowadays, your options go way beyond your typical vegetable and canola oils. There are a host of options to choose from, some of which are naturally healthier than others, in addition to lending more desirable flavors.

We talked to a registered dietitian about what some of the healthiest cooking oil choices are that will still leave your prepared meals tasting delicious.

The healthiest cooking oils

Avocado oil

BetterBody Foods Refined Avocado Oil

BetterBody Foods

amazon.com

$14.82


According to Erin Palinski-Wade, a New Jersey-based registered dietitian and certified diabetes expert and author of “2-Day Diabetes Diet,” avocado oil is an excellent cooking oil option because it’s rich in heart-healthy, unsaturated fats.

“Avocado oil is also very versatile since it can be a staple at high temperatures up to about 520F,” she says.

olive oil

Pompeian Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor

Pompeian Robust Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor

$23.25


Olive oil is another versatile option that is high in healthy, unsaturated fat, says Palinski-Wade. It can typically be used to cook at temperatures up to about 350F, making it great for cold dishes as well as lightly stir-fried foods.

“Olive oil is rich in oleic acid which has been connected to reduced levels of inflammation within the body,” she says. “The antioxidants found in olive oil have also been found to be protective to the heart in helping reduce LDL cholesterol levels and blood pressure levels.”

sesame oil

La Tourangelle, Toasted Sesame Oil

La Tourangelle, Toasted Sesame Oil

Tourangelle

amazon.com

$13.23


Sesame oil offers a good source of unsaturated fats along with heart-healthy antioxidants and offers a medium smoke point that makes it a great option for sauteing, says Palinski-Wade.

“Some research indicates it may also be beneficial for people with diabetes by helping to improve fasting blood sugar levels,” she adds.

walnut oil

Roasted Walnut Oil, Plant-Based Source of Omega-3 Fatty Acid

Roasted Walnut Oil, Plant-Based Source of Omega-3 Fatty Acid

Tourangelle

amazon.com

$6.99


Walnut oil contains alpha-linolenic acid (ALA), which is the most common omega-3 fatty acid. As such, it may offer anti-inflammatory benefits, Palinski-Wade says.


“However, it contains a low smoke point, and is best to use in cold dish preparations, [such as salad dressings,]“she says.

It can also be used as a baking oil and can add a desirable nutty flavor to desserts like brownies.

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