From olive oil to flaxseed and peanut oils, cooking oils can make or break a meal when it comes to nutrition and flavor.
Before you reach for that stick of butter, consider a healthier alternative. Cooking oil can be a tasty addition to many dishes, and is healthier than butter and other solid fats. With so many vegetable oil and nut oil flavors to choose from, youll never run out of healthy cooking options.
Olive oil is popular for a reason. It’s full of flavor and incredibly versatile. If you want to reap its full health benefits, always look for “extra virgin” on the label. This means that the oil is unrefined and has more nutrients, antioxidants, and heart-healthy fats.
Healthy Alternatives to Cooking Oil
You dont always have to cook in oil — there are other options that are even lighter in calories.
Try these alternatives if youre watching calories:
- Lightly coat your pan with a natural cooking spray rather than adding liquid oil.
- Bake food by wrapping it in parchment paper or aluminum foil so the contained steam will keep it moist.
- Use broth, such as a low-sodium vegetable, beef, or chicken varieties, as a cooking medium and sauce base.
- Steam food above boiling water.
- Season food with lemon juice for a citrusy flavor.
- Marinate or cook with balsamic vinegar for a tangy, rich flavor.
A variety of heart-healthy cooking oils can give your meal great flavor. Experiment with low-calorie sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. And remember: A little oil goes a long way.
An earlier version of this article incorrectly stated that safflower oil is an unhealthy oil. Relative to other oils high in saturated fat, safflower oil is considered healthful because it is low in saturated fat and contains beneficial unsaturated fat.
Try to Limit Your Use of Other Types of Oils
Oils with higher saturated fat include:
- Coconut oil
- Palm oil
- Palm kernel oil
In general, keep the amount of saturated fats you eat to a minimum; check the labels before you buy any cooking oil to see what types of fat it contains. You also want to avoid any oil-based products with trans fats and hydrogenated oils — which are even worse for you than saturated fats, according to Harvard. In fact, they’re so bad for your health that the U.S. Food and Drug Administration has banned them as a food additive.
Ultimate Cooking Oil SHOWDOWN: Best & WORST Oils for the Kitchen
FAQ
What oil is best for taste?
What is the best cooking oil for Flavour?
What is the best cooking oil with no flavor?
Which cooking oil is best?
Thankfully, we’ve got the answers. Behold: the BA guide to cooking oils, a breakdown of the best oils for every kitchen task. Avocado oil is high in monounsaturated fat (typically touted as a good fat or healthy fat) and is generally considered one of the healthiest cooking oils.
What is the best oil to take for healthy skin?
Avoid saturated and trans fatty acids and consume unsaturated fatty acids. Unsaturated fatty acids, which cannot be produced by the body, must be obtained from food. N-3 fatty acids, DHA and EPA, are known for their blood thinning and anti-inflammatory effects. They are abundant in fish. Olive oil, which is less oxidized, is recommended for daily cooking.
What is the least healthy cooking oil?
The least healthy cooking oil is coconut oil, the experts note. “Basically every single oil, except for coconut oil, is a good source of unsaturated fats and is a healthy option for cooking,” says Rizzo.
Which olive oil is best for cooking?
The experts recommend opting for “extra virgin olive oil” or EVOO, as this is the least processed and typically cold-pressed which retains more nutrients and flavor. It withstand temperatures up to 410 degrees Fahrenheit, per the USDA, which makes it a great option to bake, sauté, roast and more.