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5 Best Healthy Cooking Oils To Use In The Kitchen

Cooking oils are good sources of fat that improve mental health. Oils rich in trans fats have lower smoking points. Heating an oil beyond the smoking point releases harmful free radicals and other compounds. Thus, it is healthier to avoid oils with lower smoking points.

What Makes Oil Well Suited for Cooking?

Saturated fats are more stable, resistant to heat, less reactive and are less likely to oxidize, according to MindBodyGreen. Unsaturated fats, on the other hand, have double bonds that do not bind tightly together. This makes them less stable and sensitive to heat. Plus, they are also more prone to oxidation. Monounsaturated fats only have one double bond, while polyunsaturated fats have multiple double bonds. This makes monounsaturated fats more stable than polyunsaturated fats. In theory, oils with saturated and monounsaturated fats are better since they are more stable when exposed to heat.

Below are the best cooking oils that are significantly low in unsaturated fats and are healthier than others. 

Avocado Oil

Avocado oil has a smoke point of 520 degrees Fahrenheit, making it versatile to all types of cooking. It is the perfect choice for those who are cutting back on its consumption. It is also rich in oleic acid that has inflammatory properties and improves heart health. The carotenoid lutein found in avocado oil also promotes eye health.

Algae Oil

Algae oil has a smoke point of 480 degrees Fahrenheit. It is high in monounsaturated fats and significantly low in saturated fats. It is appropriate for neutral-tasting, high-heat cooking and baking, and it is also used as a salad dressing. However, it is more expensive than other oils.


Ghee is packed with flavor but has a relatively low smoke point of 300 degrees Fahrenheit. Ghee is made by removing milk solids. The process increases its smoke point to reach a safe level for most cooking options but retains its flavor.

According to Dr. Axe, ghee is an appropriate choice for those who follow the ketogenic diet. It is packed with fat-soluble vitamins and healthy fatty acids. It even strengthens your bones and promotes weight loss.

Unrefined Coconut Oil

Unrefined coconut oil has a smoke point range of 350 to 365 degrees Fahrenheit. It is also stable and packed with medium-chain triglycerides. These are compounds that are readily converted to energy in the body. Coconut oil contains the antimicrobial compound lauric acid that regulates cholesterol levels.

Olive Oil

Lastly, coconut oil has a smoke point range of 325 to 425 degrees Fahrenheit. It is significantly high in oleic acid, which anti-inflammatory properties and improves heart health.

Extra-virgin olive oil has polyphenol antioxidants that alleviate digestion issues, diabetes, neurogenerative disease, cardiovascular disease and weight management issues, as per Healthline.

Cooking oil It's not us, olive oil; it's you. Photo courtesy of Shutterstock