The Ultimate Guide to Cooking Oils: What You Need to Know for Better Health and Cooking
In the ever-growing world of health-conscious eating, one question that often arises is, What’s the best oil to cook with? The oils we use in our kitchens can make or break a dish, but beyond taste, the impact they have on our bodies is even more important. Most people know that some oils are healthier than others, but what if we told you that even some oils labeled as "healthy" could be doing more harm than good? Let's dive deep into the world of cooking oils, uncover the truth, and help you make the best choice for your health and your meals.
Olive Oil: A Long-Standing Favorite, but Are You Getting the Real Deal?
Olive oil has been the go-to cooking oil in many households for years, hailed for its health benefits and its prominent place in Mediterranean diets. It's praised for being high in monounsaturated fats and antioxidants, which are thought to promote heart health, reduce inflammation, and even fight cancer. However, despite its widespread acclaim, olive oil is not without its issues.
The biggest concern when it comes to olive oil is quality. In fact, over 70% of olive oil sold in the U.S. has been found to be fake or adulterated with cheaper oils, such as soybean oil or palm oil. A study published by Forbes revealed that many bottles of olive oil on store shelves are diluted, which means you're not getting the high-quality oil you expect.
But that’s not all. Even “extra virgin” olive oil, often considered the purest form, is subject to widespread fraud and contamination. Many so-called extra virgin oils have been found to be rancid or chemically processed, which negates the health benefits olive oil is supposed to offer. And if you think that buying the most expensive bottle guarantees quality, think again. Even high-end brands have been caught up in this scam, leaving consumers at risk of consuming harmful, diluted products.
Why does this matter for your health? Well, rancid or fake olive oil can contribute to bloating, fatigue, and digestive discomfort. If you're constantly feeling sluggish or dealing with digestive issues after meals, it could very well be due to the quality of the olive oil you're using.
The Dark Side of Coconut Oil: A Health Trend Gone Wrong
Coconut oil has recently surged in popularity due to its supposed health benefits. It's rich in medium-chain triglycerides (MCTs), which are said to improve brain function and boost metabolism. However, there's a darker side to coconut oil that many people overlook.
While coconut oil does contain some beneficial nutrients, it’s also incredibly high in saturated fat—around 87%, to be exact. Saturated fats are the kind of fats that clog your arteries and raise your LDL cholesterol (the "bad" cholesterol). This is why experts like Harvard professor Karin Michels have criticized coconut oil as being "pure poison." Saturated fats can build up in your blood vessels, slowing down circulation and increasing your risk for heart disease and stroke.
Despite what some influencers or wellness bloggers might tell you, coconut oil is not a health food. It should be used sparingly, especially if you're cooking regularly or concerned about your heart health. If you’re using coconut oil in your meals every day, you might want to rethink your strategy.
Avocado Oil: The Healthier Alternative to Olive Oil and Coconut Oil
So, if olive oil and coconut oil are not as healthy as we’ve been led to believe, what should we be using? Enter avocado oil, a relatively newer player in the cooking oil world that is quickly gaining popularity among health-conscious individuals.
Avocado oil is a nutrient powerhouse, packed with heart-healthy monounsaturated fats and antioxidants. Unlike olive oil, which can lose its benefits when exposed to heat, avocado oil has a high smoke point (around 520°F or 270°C), making it perfect for high-heat cooking methods like frying, grilling, and roasting. In fact, it’s one of the best oils to use if you're looking for versatility in the kitchen.
But avocado oil is not just good for your cooking; it’s good for your body, too. Rich in vitamins like E, K, and C, it helps reduce inflammation, improves skin health, and may even reduce the risk of chronic diseases like heart disease and diabetes. Over 5,623 health-conscious folks across America have already made the switch to avocado oil, ditching olive oil and coconut oil for this lush green superfood. With its mild, buttery flavor, avocado oil pairs well with almost any dish, making it a top choice for cooking and dressing salads.
Try some of our favorite avocado oil here from Ava Jane's Kitchen
The Yellow "Poison" Oils: Why You Should Avoid Common Vegetable Oils
If you've ever walked down the cooking oil aisle at your local grocery store, you've probably seen a variety of oils labeled as "vegetable oil," "canola oil," "soybean oil," or "corn oil." While these oils might be cheap and readily available, they’re some of the most dangerous oils you can use in your kitchen. And it’s not just because of their poor health profile—they can actually cause long-term damage to your body.
These oils are typically refined, bleached, and deodorized, a process that strips them of their natural nutrients and introduces harmful chemicals. To extend their shelf life, these oils are often chemically processed with solvents, making them full of toxins. When used for cooking, they break down into harmful compounds that can cause inflammation, increase your risk for heart disease, and even contribute to cancer.
What’s worse, studies from institutions like UC Davis and The New York Times have shown that these oils are often rancid before they even make it to your kitchen. So, even if you think you're cooking with a "healthy" vegetable oil, chances are it's been sitting on the shelf for a long time, deteriorating in quality and health benefits.
The Simple Color Test: How to Know if Your Oil is Rancid
One of the easiest ways to check if your cooking oil has gone bad is by observing its color. Fresh oils, especially cold-pressed ones like avocado oil, are typically a vibrant green or golden color. On the other hand, if your oil is clear and yellow (as is common with vegetable oils), it's likely been processed and may even be rancid.
Studies out of UC Davis suggest that clear, yellow oils are often the ones most prone to spoilage and rancidity. When oil goes rancid, it releases free radicals, which can damage your cells and promote the growth of cancerous tumors. If your oil is starting to look a bit too clear or yellow, it’s time to dispose of it and switch to a fresher, healthier alternative.
The Green Superfood: The Best Cooking Oil for Your Health
So, what’s the best oil to use in your kitchen? The answer is simple: fresh, cold-pressed oils like avocado oil. Unlike the yellow, processed oils that are often rancid and full of harmful chemicals, avocado oil is packed with healthy fats and antioxidants that are beneficial for your body. It’s perfect for cooking at high temperatures without breaking down into harmful compounds, and it’s a delicious addition to any dish.
Why is avocado oil the best choice? Because it’s made fresh, cold-pressed without the use of heat or chemicals, and it retains all of its beneficial nutrients. Plus, it’s shipped directly to your doorstep, so you can be sure that it hasn’t been sitting on a shelf for months, going rancid.
The problem only occurs when using most oils on high heat (however seed oils should never be consumed) because the heat damages the oil and that damages your body and cell membranes. For HIGH HEAT, cooking, olive oil still stands supreme.
Final Thoughts: Make the Healthier Choice Today
Choosing the right cooking oil is more than just a culinary decision—it’s a health decision. If you’re using olive oil, coconut oil, or any of the common yellow oils, you may be unknowingly harming your body. Instead, opt for avocado oil, a fresh, nutrient-dense oil that can support your heart, your digestive system, and your overall well-being.
Switching to avocado oil may seem like a small change, but it’s one that can have a big impact on your health. So next time you’re in the kitchen, reach for the healthiest oil around: avocado oil.
To discover the best avocado oil for your kitchen and make the switch today, click here and start cooking with health in mind!
PS: Did you know that switching to avocado oil could help you shed stubborn fat, just like a biochemist from Cornell University did when he went from a size 40 to a size 32? He ditched the vegetable oils and started using healthy fats instead. Check out his story here!