Tuesday, May 5, 2015

11 Healthiest Cooking Oils

Olive oil isn't your only option. From coconut to sesame, learn how to take advantage of the flavor, nutrition, and cooking profiles of the many healthy oils available at your natural foods store.

Confused by all the processing methods and terms? Here's your cheat sheet:
  • Expeller-pressed: Oil is mechanically extracted by squeezing nuts, seeds, fruits, legumes, or grains under very high pressure, without using solvents.
  • Cold-pressed: Oil is expeller-pressed, but friction is reduced so the temperature is kept below 120 degrees during processing.
  • Refined: Tiny particles may remain in extracted oils; to make refined oils, particles are filtered out. Refined oils may also be bleached and deodorized to create a neutral flavor and color.
  • Unrefined: Tiny particles remain in the oil, enhancing flavor, aroma, and nutritional value. Because particulate matter lowers an oil’s smoke point, unrefined oils should only be used unheated or for very low-heat applications.
  • Heat extraction: Pressed oils may also be heated during the extraction process to break down the material and allow greater quantities of oil to be extracted.
  • Chemical extraction: Solvents like hexane are used to break down plant walls and allow oils to be more easily extracted.

Almond Oil

Made by expeller pressing the oil in ground almonds; available refined and unrefined.

Benefits: Increases healthy HDL cholesterol while lowering harmful LDL, supports immune function and liver health, alleviates irritable bowel syndrome, and may reduce colon cancer risk.

Smoke point: 420 degrees

Flavor: Light, clean, and mildly sweet; unrefined has a nutty, toasty flavor with buttery undertones.

Uses: Refined‘s high smoke point makes it best for stir-frying, roasting, grilling, and other high-heat applications. Use unrefined for salad dressings, in dips, and to drizzle on cooked dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 70% mono, 17% poly, 8% sat

Avocado Oil

Made by grinding and then expeller pressing avocado flesh; available refined and unrefined.

Benefits: Decreases inflammation and improves cholesterol balance; may increase absorption of antioxidant carotenoids.

Smoke point: 520 degrees

Flavor: Rich, clean taste and lush mouthfeel. Unrefined is emerald green, with a buttery flavor and grassy undertones. Refined has a mild, neutral flavor with the slightest hint of avocado taste.

Uses: Refined is best for high-heat grilling, frying, or roasting. Use unrefined for salad dressing, in pesto, or as a dip for bread. Refrigerate.

Price: $10 to $12 for 8 ounces

Fats breakdown: 71% mono, 14% poly, 12% sat

Canola Oil

Made from rapeseed, a mustard-family plant; usually chemically extracted using solvents, but also expeller-pressed. To avoid GMOs, buy organic; 80 percent of canola is genetically modified.

Benefits: Lowers total and LDL cholesterol and triglycerides; improves insulin sensitivity.

Smoke point: 400 degrees

Flavor: Extremely neutral but provides a dense mouthfeel; pale color.

Uses: Good for high-heat roasting, broiling, baking, and stir-frying, or as a blank canvas for creating mayonnaise or salad dressings.

Price: $8 to $10 for 1 liter

Fats breakdown: 63% mono, 28% poly, 7% sat

Coconut Oil

White and solid at room temperature; clear and liquid when warmed. Virgin coconut oil is expeller-pressed; also available refined.

Benefits: Antibacterial, antifungal, and antiviral; may reduce total and LDL cholesterol while raising HDL cholesterol.

Smoke point: 350 degrees (unrefined); 400 degrees (refined)

Flavor: Unrefined has a creamy, oily texture, caramel-buttery flavor, and rich scent and taste. Refined is more neutral.

Uses: Refined works great for sautéing, stir-frying, roasting, and grilling. Use unrefined in baked goods, Asian-inspired dishes, or as a spread.

Price: $7 to $14 for 16 ounces

Fats breakdown: 6% mono, 2% poly, 87% sat

Flaxseed Oil

Made by pressing crushed brown flaxseeds, a process that removes healthy lignans. Some brands add lignans back to make "high-lignan" flaxseed oil.

Benefits: High in alpha-linolenic acid (ALA); may reduce risk of diabetes, cancer, arthritis, osteoporosis, and autoimmune and neurological disorders.

Smoke point: Do not heat

Flavor: Warm and nutty with bitter undertones and an aggressive, but not unpleasant, aroma.

Uses: Drizzle on oatmeal or cooked vegetables, use in salad dressings, and toss with quinoa or other grains. Refrigerate.

Price: $8 to $9 for 16 ounces

Fats breakdown: 19% mono, 68% poly, 9% sat

Grape Seed Oil

Extracted from grape seeds (generally from wine grapes), typically via chemical solvents; to avoid solvents, choose expeller-pressed.

Benefits: High in vitamin E; however, contains high levels of omega-6s and polycyclic aromatic hydrocarbons (PAHs), a result of the extraction process.

Smoke point: Do not heat.

Flavor: Neutral in flavor and aroma, with a rich, heavy texture.

Uses: Good for moisture-rich baking, dressings, and mayonnaise, where a neutral flavor is needed.

Price: $8 to $12 for 16 ounces

Fats breakdown: 17% mono, 71% poly, 12% sat

Hemp Oil

Made by cold-pressing Cannabis sativa seeds (part of the marijuana family but with no THC, the psychoactive component).

Benefits: Contains chlorophyll and toco-pherols, antioxidants that support immune function and protect the heart.

Smoke point: Do not heat.

Flavor: Earthy, grassy flavor with mushroom undertones; deep green color.

Uses: Use in dips, dressings, and pesto, or drizzle on steamed kale or sweet potatoes. Refrigerate.

Price: $12 to $16 for 16 ounces

Fats breakdown: 14% mono, 77% poly, 6% sat

Olive Oil

Extra-virgin is cold-pressed from the first olive pressing; "virgin" or "pure" is heat-extracted. Organic or California Olive Oil Council (COOC) labels signal no adulteration with cheap oils.

Benefits: Increases heart-protective HDL cholesterol; polyphenol antioxidants promote bone growth and reduce cancer risk; rich in vitamin K.

Smoke point: 420 degrees

Flavor: Extra-virgin, from the first pressing, has leafy, herbal, peppery under-tones. All varieties offer robust flavor, rich texture, and a green-gold hue.

Uses: Grilling, baking, and sautéing. Drizzle extra-virgin on tomatoes and steamed greens. Use any kind in salad dressings.

Price: $9 to $15 for 1 liter (pure); $12 to $20 for 1 liter (extra-virgin)

Fats breakdown: 73% mono, 11% poly, 14% sat

Rice Bran Oil

Extracted from the germ and inner husk of rice grains; most kinds are chemically extracted. Look for cold-pressed varieties, which are not heated during extraction.

Benefits: Contains vitamin E tocotrienols that lower LDL cholesterol, stem inflammation, and reduce cancer risk; rich in vitamin K.

Smoke point: 490 degrees

Flavor: Light and clean, with a fresh, neutral flavor and delicate aroma.

Uses: High-heat stir-frying, grilling, roasting or sautéing, or in dressings or mayonnaise when a neutral flavor is desired.

Price: $7 to $9 for 16 ounces

Fats breakdown: 39% mono, 35% poly, 20% sat

Sesame Oil

Made by expeller-pressing or chemically extracting oil from sesame seeds; available refined or unrefined. Seeds roasted before pressing yield fragrant, toasted sesame oil.

Benefits: Rich in anti-oxidants and abundant in lignans and phenols, which may ease diabetes symptoms.

Smoke point: 410 degrees

Flavor: Light and nutty; toasted sesame oil is dark brown, with a distinctive roasted scent.

Uses: Ideal for broiling and high-temperature stir-frying. Unrefined works well for light sautées, tossed with grains, or in salad dressings. Lightly drizzle toasted oil over finished dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 40% mono, 42% poly, 14% sat

Walnut Oil

Made from dried and expeller-pressed walnuts; available refined and unrefined.

Benefits: Contains omega-3 fats that protect against prostate cancer and diabetes, reduce inflammation, promote heart health, and stave off bone loss.

Smoke point: 400 degrees

Flavor: Bold and pleasantly heavy, with a decadent nut flavor and earthy notes.

Uses: Refined is good for moderate-heat sautéeing and baking. Use unrefined as a finishing oil: Toss with cooked beets, add to salad dressings, and drizzle over cream soups. Refrigerate.

Price: $10 to $14 for 8 ounces

Fats breakdown: 23% mono, 63% poly, 9% sat


  1. This comment has been removed by the author.

  2. It's good to read an article like this. First of I should appreciate your effort to write a blog on organic oils which is very important I this chemical-filled world. I would clearly prefer that
    marachekku oil
    is the best oil that we can get.

  3. StandardFireworks.com was founded by Sri NRK Rajarathnam in 1942 in the town of Sivakasi. The company started by manufacturing match sticks but later expanded to fireworks.

  4. ChennaiCrackersOnline.com is a leading Crackers Online shopping website for Standard Fireworks suitable for all celebration moments of life. Chennai Crackers Online is operated by one of the largest wholesaler of Standard Fireworks, hence we are able to provide crackers at the Lowest Price in the market (lesser than all other websites) across Chennai. The website offers hassle free user interface for shopping crackers.

  5. It was really a nice post and it is very useful. We can also other natural oil like natural oil chekku ennai in Chennaiand this oils are more useful.

  6. Thank you for the nice post and it is very interesting to read. We can also use the other kind of natural oils like Gingerlly Oil Price in Chennai for the strong and the healthy life.

  7. All of the fats and cold press coconut oil that we eat are composed of molecules called fatty acids. Biochemically, fatty acids are composed of a chain of carbon atoms connected to one another by chemical bonds.

  8. It is a vegetable oil that is naturally trans fat-free, cholesterol free, and low in saturated fats.cold pressed groundnut oil online is high in unsaturated fats, especially monounsaturatedfat, like the one found in olive oil..
    cold press oilmarachekku oil in chennai

  9. Healthy product. We grain oil using ghani(Traditional method) which was so called as"." at minimum temperature so the nature of oil is retained.
    cold pressed oil online
    chekku coconut oil

  10. best cooking oil for health is my favorite,” says Sara Haas, RD, LDN, a chef in Chicago and spokeswoman for the American Academy of Nutrition and Dietetics. ...
    Canola oil. Canola oil is low in saturated fat, Haas says. ...
    chekku oil. ...
    cold press oil
    wood pressed oil

  11. gramiyum oil online Cold pressed oil, the oil is extracted by the traditional way of churning. In this process, no heat is added, keeping all the nutrients of the oil intact 💪.
    groundnut oil price
    nallennai in english
    peanut oil

  12. This comment has been removed by the author.

  13. Thanks for sharing about healthy cooking oil. Today health is very important to the use of healthy oil is advisable. Today we can find
    Marachekku Oil In Chennai
    Cold Pressed Oil In Chennai
    Chekku Ennai In Chennai
    Gingelly Oil Price In Chennai