“What is the healthiest cooking oil?”
This actually a very complex question to ask, as there are many different factors that contribute to the overall healthfulness of an oil. So, I narrowed it down to 4 main aspects, and I’m going to be talking about them in this article. :) One of the most important factors, in my opinion, is the use of chemical solvents in the process of extracting the oil.
1. Chemical Solvents are used to extract the oil from its source, and more often than not, the chemical of choice to do this is hexane. Hexane is an ingredient commonly extracted from petroleum, and the EPA classifies it as a neurotoxin (1). A study has also demonstrated that, when inhaled, it could be a possible carcinogen (2). And yes, we could be ingesting traces of hexane every time we use an oil. A 2009 study by Cornucopia institute found residues of it in soybean oil. (3) But since this component is used in the extraction process of the oil, it is never listed in the ingredients.
So if you want to avoid hexane and other similar solvents, you may want to opt for buying expeller pressed and cold pressed oils. “Expeller pressed” means that the oiI was mechanically extracted by using an expeller press, instead of chemical solvents. “Cold pressed” means basically the same thing, except that… in order for an oil to be labeled as ‘cold pressed’, the heat during the extraction process must be kept under a certain temperature. Here in the US, the temp is 120F (although it is very vaguely regulated) (4). But why bother to keep the oil under a certain temperature, you may ask? Because when an oil is heated too much, it loses many of its properties. And many times, the extreme heat also alters the flavor and makes the oil turn rancid. And since rancid oil isn’t all that enticing for consumers, manufacturers often treat the oil with deodorizers (which are usually toxic). So if want to avoid chemical solvents, buy expelled pressed. And if you want to go a step further and avoid any possible deodorizers, buy cold pressed.
2. GMOs. Ahh, GMOs. Such a highly debated topic. As I stated in my about, I’m going to try to keep certain articles as unaffected by my opinion as possible. So for now, I’m not sharing any of my opinions on GMOs. Instead, let’s focus on the facts. 93% of the corn grown in the US is genetically engineered. As are 94% of soybeans, 96% of cotton, and 90% of canola (5, 6) So if you’re looking to avoid GMOs, you definitely need to avoid oils derived from these crops. Or stick to buying certified organic.
3. Smoke Point. An oil’s smoke point is the temperature at which the oil burns and begins to smoke. When an oil is heated past its smoke point, its chemical composition starts to change, it loses many of its properties, and it starts to release free radicals and toxic fumes. (7, 8) And obviously, these are all things you want to avoid. So in order to prevent overheating an oil, you need to know its smoke point. Oils with a low smoke point are best used in salad dressings, dips, and anything that won’t be exposed to high heat. Oils with a higher smoke point, on the other hand, are best suited for sautéing, cooking, and frying.
Here’s a chart to help you compare the approximate smoke points of different oils.
225 F:– Canola Oil, Unrefined
– Flaxseed Oil, Unrefined
– Safflower Oil, Unrefined
– Sunflower Oil, Unrefined
320 F:– Corn Oil, Unrefined
– High-Oleic Sunflower Oil, Unrefined
– Olive Oil, Unrefined
– Peanut Oil, Unrefined
– Safflower Oil, Semi-Refined
– Soy Oil, Unrefined
– Walnut Oil, Unrefined
330 F:– Hemp Seed Oil
350 F:– Butter
– Canola Oil, Semi-Refined
– Coconut Oil
– Sesame Oil, Unrefined
– Soy Oil, Semi-Refined375 F– Olive Oil
389 F– Macadamia Nut Oil
400 F:– Canola Oil, Refined
– Walnut Oil, Semi-Refined
406 F:– Olive Oil, Extra Virgin
410 F:– Corn Oil
– Sesame Oil
420 F:– Cottonseed Oil
– Grapeseed Oil
– Olive Oil, Virgin
430 F:– Almond Oil
– Hazelnut Oil
435 F:– Canola Oil438 F:– Olive Oil
– Rapeseed Oil
440 F:– Peanut Oil
– Sunflower Oil
450 F:– Corn Oil, Refined
– High-Oleic Sunflower Oil, Refined
– Peanut Oil, Refined
– Safflower Oil, Refined
– Sesame Oil, Semi-Refined
– Soy Oil, Refined
– Sunflower Oil, Semi-Refined
460 F– Olive Pomace Oil
468 F:– Olive Oil, Extra Light
485 F:– Grapeseed Oil
495 F:– Soy Bean Oil
510 F:– Safflower Oil
520 F:– Avocado Oil, Refined
(Note: There are many different factors that can affect the smoke point of an oil, and there is no way to know the exact temperature every time. These are all estimates, and should be used as a reference only. Sources: 1, 2, 3)
4. Omega-6/Omega-3 Ratio. Another very important aspect to keep in mind is the omega-6 to omega-3 ratio. The omegas are essential fatty acids that play very important roles in your body, and different kinds of cooking oils contain different amounts and ratios. Omega-6 is a pro-inflammatory compound — which is actually quite important in moderation — and omega-3 is an anti-inflammatory compound. So even though they’re polar opposites, they’re both really important, and you need to have a healthy balance of the two. (9)
The optimal omega-6 to omega-3 consumption ratio ranges from 1:1 to 5:1. But unfortunately, most of us are getting way too many omega-6s in our diet. Studies estimate our ratios to range between 15:1 to 17:1! (10) That’s a whole awful lot of omega-6!
You know, this is actually a very broad topic that deserves an article of its own, but what I’m trying to say right now is that… it’s important to keep the omegas in mind when choosing a cooking oil. To make it easier for you to choose, check out this chart that compares the omega ratios of different oils. It really comes in useful. :)
Bottom Line 1. If you want to avoid the neurotoxic and potentially cancer-causing chemical solvent hexane, opt for buying expeller pressed and cold pressed oils.
2. If you want to avoid GMOs, start avoiding all corn, soy, cottonseed and canola oils like the plague! Or just stick to buying the organic versions.
3. If you want to avoid free radicals and toxic fumes, get informed about the different smoke points of different oils. And remember that, the higher the smoke point, the more stable the oil when exposed to high heat. Examples of oils with high smoke points include: avocado oil, grapeseed oil, hazelnut oil, and low acidity extra virgin olive oil.
4. If you want to minimize your omega-6 consumption, choose oils that are high in omega 3s, and low in omega-6s. Options with a balanced omega-6/omega-3 ratio include: unrefined flaxseed oil, macadamia nut oil, hemp seed oil, expeller pressed canola oil, and unrefined walnut oil.
5. It is also worth noting that even though I didn’t talk much about coconut oil, it is one of the healthiest options out there, as well. You can learn more about its health benefits here, here, and here.
I hope this guide is useful for you, and make sure to do your research if you have any other questions! Thank you for reading. :)