Oils

When you think of vegetable oil, you may picture the jugs of oil commonly found at grocery
stores used for deep frying foods. Vegetable oil actually encompasses a much more extensive
range of oils. 

Which vegetable oils are the healthiest, and how can you incorporate them into your diet?

About Vegetable Oil

The name is a little misleading, as vegetable oil doesn’t always

come from vegetables. It is extracted from different types of
fruits, seeds, grains, and nuts. Vegetable oil comes in many
varieties for many cooking purposes. The healthiest vegetable
oils are:‌

  Canola
 Corn
 Olive
 Peanut
 Safflower
 Soybean
 Sunflower

Even the healthiest oils should be used in moderation since they

are high in calories and primarily fat. When cooking with
vegetable oils, consider the different types of fat. 

Saturated fats. Saturated fats usually come from animal

sources like lard and butter. They lead to higher cholesterol
levels in your blood, putting you at risk for heart and
cardiovascular diseases. When choosing an oil, look for one that
is low in saturated fat.

Trans fats. Similar to saturated fat, trans fat contributes to an

increased risk of heart and cardiovascular diseases. These fats
are from foods that are high in hydrogenated or partially
hydrogenated oils, such as processed food. These should be
avoided when possible.
Monounsaturated fats. These are also called omega-9 fatty
acid and oleic acid. Monounsaturated fats contribute to good
cholesterol levels and reduce your risk of heart and
cardiovascular diseases. Olive oil, canola oil, sunflower oil,
hazelnut oil, and almond oil are all known for being high
in monounsaturated fats.
Polyunsaturated fats. These are also called omega-3 and omega-6 acids. This type of fat helps
to maintain cell membranes that regulate your body’s processes, like managing cholesterol
metabolism in your bloodstream. Polyunsaturated fats also help your body absorb the fat-soluble
vitamins A, D, E, and K.

How Is Refined Vegetable Oil Produced?

Some oils, like olive oil, are simple to make. Olives only need to be crushed, and the resulting oil
is filtered and ready for use. Refined Vegetable oils have more complicated processes. Plants,
nuts, and seeds are crushed to produce their oil, which sometimes requires a chemical for
complete extraction. The leftover solids are used for feeding animals and livestock.

Refining: Next, the oil gets treated with phosphoric acid, separating any gums from the oil. The
oil also has to be treated with caustic soda, which removes free fatty acids that could give oil a
soapy consistency. This Soapy Consistency Liquids are highly recommended for Soap Industry
to manufacturing the Soaps.

Bleaching: After refinement, oil is heated and mixed with filter aids that serve to absorb any
colors and impurities in the oil. These add-ins are removed after they've done their job.

Deodorizing: Finally, oil is heated to 480 degrees F. beneath a vacuum. This process produces
steam bubbles that remove any remaining free fatty acids and impurities. Once deodorizing is
complete, the oil is ready to be packaged and used in your kitchen.

Understanding How Vegetable Oil Contributes to Health

Your body needs fats to function, but they should be consumed

in moderation. Small amounts are sufficient. Foods that are high
in saturated and trans fats may progress health conditions like
autoimmune diseases, cancer, and heart disease. These fats also
lead to insulin resistance, and potentially diabetes.

Consider your entire diet. Oil contains nine calories per gram,

while proteins and carbohydrates have four calories per gram.
Even healthier oils like avocado and olive oil are still fats. Your fat
intake should represent no more than 25%-35% of your calories
each day. Also, keep in mind that foods processed to be lower in
fat often have added sugar and salt for flavor. These may not be
ideal swaps.

Choose nutrient-dense oils. There’s no doubt that certain oils

can contribute positively to your health. Olive oil may lower LDL
bad cholesterol while also raising HDL good cholesterol levels.
Olive oil also has other great nutrients like beta carotene and
vitamins A, E, D, and K.
Think about how you cook with oil. If you tend to use oil for deep-frying, your food absorbs
more oil. Instead, try sautéing with a lesser amount of oil. Over time, the high heat from frying
also promotes free radicals that may increase your risk for skin cancer.

Remember that all oils safe for use at very high cooking temperatures should be consumed in
limited quantities. Vegetable oil uses extend past the stove and oven, and can be enjoyed in
things like dressings.

Benefits Of Vegetable Oil And Its Side Effects

Vegetable oils provide a plethora of health benefits such as reducing the risk of cardiovascular
diseases, better metabolism and digestion, lowers chances of breast cancer, and provides
omega-3 fatty acids to the body.
Vegetable Oil
A vegetable oil is a triglyceride extracted from a plant. The term 'vegetable oil' can be
narrowly defined for referring only to plant oils that are liquid at room temperature, or broadly
defined without regard to a substance's state of matter at a given temperature.

For this reason, vegetable oils that are solid at room temperature are sometimes called
vegetable fats. In contrast to these triglycerides are vegetable waxes that lack glycerine  in their
structure. Although many plant parts may yield oil, in commercial practice, oil is extracted
primarily from seeds.
Nutritional Value of Vegetable Oil
Various oils have different nutritional components that help us but there are common elements
such as vitamin E (Tocopherol), omega-3 and omega-6 fatty acids, polyunsaturated and
monounsaturated fat and saturated fats. It contains 100% fats and lacks other important
components like carbohydrates , calcium, iron, magnesium etc.

Health Benefits of Vegetable Oil

Mentioned below are the best health benefits of Vegetable Oil

Decrease in Risk for Heart Disease

Vegetable oil may decrease the risk for developing heart diseases, according to a study
conducted in State University of New York, Buffalo, and published by “The Journal of the
American Medical Association” in February 1990.

The researchers of this study also observed that the factors associated with the development of
cardiovascular diseases, such as increased blood sugar level, increased blood pressure and
increased serum cholesterol level, normalized in participants who included vegetable oils in
their regular diet.
Decrease in Risk for Breast Cancer
According to a study conducted in Universita di Milano, Italy, and published in the November
1995 issue of the “Cancer Causes and Control” suggests that the regular use of olive oil and
other vegetable oils may be beneficial in decreasing the risk for the development of breast
cancer rather than those who consume butter and margarine.
Helps to boost the immune system
Vegetables oils like coconut oil contains lauric acid (monolaurin), which is known to reduce
candida, fight bacteria and create a hostile environment for viruses.
Helps in improving metabolism
According to a study conducted in São Paulo State University, Brazil, and published in the
October 2010 issue of the “Nutrition Journal” the intake of vegetable oil, particularly  olive oil,
may increase metabolism in obese people as olive oil contains phenolic compounds, substances
that have antioxidant, anti-inflammatory and anti-blood clotting properties, which may
possibly increase the body's metabolic rate.
Helps to promote cell growth
Oils like safflower, cottonseed, sunflower, almond and wheat germ are all rich in vitamin E
which is required in the body for cell protection and development. It protects body tissues such
as skin, eyes, breasts, testes, and liver.
Promotes Growth
Alpha-linolenic acid, a type of omega-3 fatty acids, are found in soybean, canola and flaxseed
oil, an anti-inflammatory which is why they are highly recommended for people suffering from
chronic heart, skin and digestive concerns.
Lowers anxiety and depression
Tyrosine, in sesame oil, has been directly connected to serotonin activity and release in the
brain, which can help boost mood by flooding the body with enzymes and hormones that make
a person feel happy.
Helps in curing Acute pancreatitis
Olive oil is rich in oleic acid and hydroxytyrosol, which affect the development of  acute
pancreatitis  (sudden inflammation of the pancreas). Researchers have found that the
components of extra virgin olive oil can protect from acute pancreatitis.
Olive Oil has Anti-Bacterial Properties
Olive oil contains many nutrients that can inhibit or kill harmful bacteria. Studies have shown
extra virgin olive oil to be effective against eight strains of bacteria, three of which are
resistant to antibiotics.
Prevents Osteoporosis
Coconut oil has high levels of antioxidants that help to fight free radical which is a leading
natural treatment for osteoporosis . Research on osteoporosis has found that coconut oil not
only increases bone volume and structure in subjects, but also decreased bone loss due to
osteoporosis.
Improves digestion and reduces stomach ulcers and ulcerative colitis
Coconut also improves digestion as it helps the body absorb fat-soluble
vitamins, calcium and magnesium and thus helps to treat or prevent stomach ulcers and
ulcerative colitis. Coconut oil can help improve bacteria and gut health by destroying bad
bacteria and candida.
Antioxidant property
Some oils like Peanut oil, Almond oil and Wheat Germ oil are rich in vitamin E which benefits
our body, by improving the immune system. It acts as an anti-oxidant and protects the different
body tissues such as skin and eyes, prevents heart diseases. Vitamin E is an anti-oxidant
controls free radicals, helps prevent blood clots and blockages in coronary arteries, thus
helping in preventing cardiovascular ailments.
Uses of Vegetable Oil
Vegetable oil is used for cooking and baking pastries and breads frying. They are used as an
ingredient or component for soaps, skin products, candles, perfumes and other personal care
and cosmetic products. Some oils are particularly suitable as drying oils, and are used in
making paints and other wood treatment products. They are also used to make biodiesel, which
can be used like conventional diesel.
Allergies and Side-Effects of Vegetable Oil
Vegetable oils contain very large amounts of biologically active fats called Omega-6
polyunsaturated fatty acids, which are harmful in excess (except olive oil or coconut oil).
Polyunsaturated fats tend to react with oxygen, which can cause chain reactions, damaging
other structures and perhaps even vital structures like DNA.

Sometimes these fatty acids tend to sit in the cell membranes, increasing harmful oxidative
chain reactions. Omega-3 and Omega-6 fatty acids are used to make substances called
eicosanoids in the body are unsaturated fats which are highly toxic and are associated with an
increased risk of various diseases, like heart disease, cancer, diabetes and obesity.
However, a little known fact is that vegetable oils often contain massive amounts of trans fats.
In one study, increased Omega-6 in breast milk was associated with asthma and eczema in
young children.
Cultivation of Vegetable Oil
All these vegetable oils are widely used today as a cooking oil or for others purposes. Poppy
seed, rapeseed, soybean, linseed, almond, sesame seed, safflower, and cotton seed were used
since the bronze age throughout the Middle East and Central Asia.
 

4 Healthier Cooking Oils

(and 4 to Avoid)
Most people use cooking oils regularly, as you can use them to prepare all
sorts of dishes, including meat, eggs, vegetables, sauces, and certain grain
dishes.
People often focus on how to choose a healthy oil. However, the healthiness
of an oil when it comes off of the grocery shelf is only part of the story.

It’s also important to consider whether the oil is still healthy to consume after
you’ve heated it during cooking.

This is because cooking oils have a range of smoke points, or temperatures at

which they’re no longer stable. You should not use cooking oils to cook at
temperatures above their smoke point.

This article reviews 4 healthier cooking oils that tolerate high heat cooking, as
well as discusses a few oils that you should avoid altogether for cooking.

Why good cooking oils matter

When cooking oils are heated, particularly at high heat, they eventually reach their
smoke point. This is the temperature at which the oil is no longer stable and begins to
break down.

When oil breaks down, it begins to oxidize and release free radicals. These compounds
can have negative health consequences, potentially causing cellular damage that may
lead to disease development (1, 2Trusted Source).

Furthermore, oils that reach their smoke point release a substance called acrolein,
which can create an unpleasant burnt flavor. What’s more, airborne acrolein may be
dangerous to your lungs (3Trusted Source).

It’s also important to consider the amount of processing a cooking oil has undergone,
as this can affect its quality.
Highly refined oils have a uniform appearance and tend to be less expensive, whereas
oils that have undergone minimal processing may contain sediment particles, have a
cloudier appearance, and maintain more of their natural flavor and color.

Unrefined oils may contain more nutrients, but they’re also more sensitive to heat and
may go rancid more quickly than highly processed cooking oils. Refined oils tend to
have higher smoke points than unrefined oils ( 4).

Keep in mind that oils from different sources can vary significantly in their nutritional
composition, including the proportion and types of fatty acids they contain. This can
significantly influence their health effects.

There are pros and cons to using refined and unrefined oils, as well as oils of varying
smoke points.

Read more here about how some vegetable and seed oils can promote good health,
while others can do the opposite.

Below are five healthier oils that can handle high heat cooking.

SUMMARY

Cooking oils have their pros and cons. It’s helpful to choose cooking oils based on
their smoke point and degree of processing.

1. Olive oil
The smoke point of olive oil is approximately 350°F (176°C), which is a common
cooking temperature for many recipes, particularly those for baked goods.
Olive oil has long been the gold standard for cooking oils in kitchens across the globe.
This is largely because it’s versatile. It has a subtle peppery or grassy flavor, and you
can use it for baking, sautéing, or cold dressings.

Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acid in
olive oil is a monounsaturated fat called oleic acid, which studies have shown may
have anticancer and anti-inflammatory properties ( 5Trusted Source, 6Trusted
Source, 7Trusted Source, 8Trusted Source).

Additionally, olive oil contains antioxidant compounds called oleocanthal and

oleuropein. These may have anti-inflammatory effects, including helping prevent
LDL (bad) cholesterol from oxidizing (9Trusted Source, 10Trusted Source).

Research has found that olive oil contains heart-healthy compounds and may help
prevent conditions like obesity, metabolic syndrome, and type 2 diabetes (11Trusted
Source).

SUMMARY

Olive oil has a medium smoke point and works well for baking and cooking. It’s rich
in antioxidants and may have anticancer, anti-inflammatory, and heart health benefits.

2. Avocado oil
Avocado oil has a smoke point of approximately 520°F (271°C), making it ideal
for high heat cooking like deep frying.

It has a neutral, avocado-like taste, and you can use it similarly to olive oil. It
also has a nutritional composition similar to that of olive oil, with a high
percentage of the heart-healthy fat oleic acid (12Trusted Source, 13Trusted
Source).
Some animal studies have indicated that compounds in avocado oil may help
lower blood pressure, LDL (bad) cholesterol, and triglycerides, high levels of
which may increase your risk of heart disease (14Trusted Source, 15Trusted
Source, 16Trusted Source).

Avocado oil may even be beneficial for reducing painful joint inflammation,
enhancing the absorption of other nutrients, and protecting cells against free
radical damage (17Trusted Source, 18Trusted Source).

One review concluded that it maintains its nutritional quality at low and high
temperatures (19Trusted Source).

The quality and nutritional makeup of avocado oil depend on various factors,
including where the avocados were grown and the extraction method used.

SUMMARY

Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory,

antioxidant, and heart-health benefits. It also has a higher smoke point that
works well for high heat cooking methods like deep frying.

3. Sesame oil
Sesame oil has a medium-high smoke point of approximately 410°F (210°C).

It’s high in the heart-healthy antioxidants sesamol and sesaminol, which may
have various benefits, including potential neuroprotective effects against
certain diseases like Parkinson’s (20Trusted Source, 21, 22Trusted Source).

Plus, one small study among 46 people with type 2 diabetes found that using
sesame oil for 90 days significantly improved fasting blood sugar and long-
term biomarkers of blood sugar management (23Trusted Source).
Sesame oil works well for sautéing, general-purpose cooking, and even as a
salad dressing. It offers a mild nutty flavor that can work well in a number of
stovetop dishes.

Note that regular sesame oil differs from toasted sesame oil. The latter has a
more amplified nutty flavor, which makes it more suitable for finishing a dish
rather than cooking one.

SUMMARY

Sesame oil offers numerous benefits and has a medium-high smoke point and
versatile, nutty flavor. Just remember that toasted sesame oil is not the same
thing and more suitable for finishing a dish.

4. Safflower oil
The smoke point for safflower oil is higher, sitting at approximately 510°F
(265°C).

Safflower oil is made from the seeds of the safflower plant. It’s low in saturated
fat, containing a higher percentage of unsaturated fatty acids.

One study found that using safflower oil daily may improve inflammation,
blood sugar management, and cholesterol among postmenopausal women
with obesity and type 2 diabetes (24Trusted Source).

This oil offers a neutral flavor that works well for marinades, sauces, and dips,
as well as barbecuing and frying on the stovetop.

SUMMARY
Safflower oil has a high smoke point and neutral flavor, and it may have anti-
inflammatory properties and promote heart health and blood sugar
management.

Oils you shouldn’t use in high heat

cooking
Not all oils are stable enough or intended for use in cooking, particularly in
high heat preparations. Others do better in cold preparations or used as
dietary supplements, for example.

The following oils are best to avoid when it comes to high heat cooking:

 Fish or algae oil. These are intended to be omega-3-rich dietary

supplements that you should take cold and in small doses. Don’t use
these products for cooking purposes.
 Flax oil. While high in the heart-healthy unsaturated fatty acid alpha-
linolenic acid (ALA), this oil has a low smoke point at around 225°F
(107°C), and you should reserve it for cold uses like salad dressings
 Palm oil. Health-wise, palm oil is calorie-dense. The main problem here
is ethical, as the production of palm oil has been strongly linked to
rainforest destruction and a loss of biodiversity
 Walnut oil. This oil is high in ALA and offers some anti-inflammatory
and potential anticancer benefits. However, it is also best to reserve for
cold preparations like salad dressing. It has a lower smoke point, sitting
around 320°F (160°C)
SUMMARY
Some oils are not recommended for high heat cooking. Flax and walnut oil
have lower smoke points and are best in cold preparations. Fish and algae oil
are intended as supplements, and palm oil comes with ethical considerations.

The bottom line

There’s not a lack of options when it comes to cooking oils. For high heat
cooking, it’s important to choose oils that maintain their stability. Oils heated
past their smoke point break down and can produce unhealthy compounds.

Some of the healthier cooking oils that can withstand higher cooking
temperatures include olive oil, avocado oil, sesame oil, and safflower oil.

Plus, they contain various unsaturated fatty acids, antioxidants, and other
compounds that may offer health benefits.

On the other hand, some oils are better to use for cold preparations or as
dietary supplements, or they’re otherwise not recommended for high heat
cooking. Some examples include fish oil, flax oil, palm oil, and walnut oil.
Coconut Oil
Avocado Oil
Olive Oil
Canola Oil
Sesame oil
Safflower oil

Alternative Cooking Oils

It’s clear that more research is needed to fully understand how canola oil
impacts health.

In the meantime, many other oils provide health benefits that are thoroughly
backed by scientific evidence.

The following oils are heat-stable and can replace canola oil for various
cooking methods, such as sautéing.
Keep in mind that saturated fats like coconut oil are the best choice when
using high-heat cooking methods — such as frying — as they’re least prone to
oxidation.

 Olive oil. Olive oil is rich in anti-inflammatory compounds, including

polyphenol antioxidants, which may prevent heart disease and mental
decline

 Coconut oil. Coconut oil is one of the best oils for high-heat cooking and
may help increase “good” HDL cholesterol

 Avocado oil. Avocado oil is heat-resistant and contains carotenoid and

polyphenol antioxidants, which may benefit heart health

 The following oils should be reserved for salad dressings and other
uses that don’t involve heat:

 Flaxseed oil. Studies show that flaxseed oil may help reduce blood

pressure and decrease inflammation

 Walnut oil. Walnut oil has a rich, nutty taste and has been shown to
reduce high blood sugar and cholesterol levels

 Hempseed oil. Hempseed oil is highly nutritious and has a nutty flavor

perfect for topping salads

SUMMARY

There are many effective replacements for canola oil. Heat-tolerant oils —
such as coconut and olive oils — can be used for cooking, while flaxseed,
walnut, and hempseed oils can be utilized in recipes that don’t involve heat.
Why good cooking oils matter
When cooking oils are heated, particularly at high heat, they eventually reach
their smoke point. This is the temperature at which the oil is no longer stable
and begins to break down.

When oil breaks down, it begins to oxidize and release free radicals. These
compounds can have negative health consequences, potentially causing
cellular damage that may lead to disease development

Furthermore, oils that reach their smoke point release a substance called
acrolein, which can create an unpleasant burnt flavor. What’s more, airborne
acrolein may be dangerous to your lungs

It’s also important to consider the amount of processing a cooking oil has
undergone, as this can affect its quality.

Highly refined oils have a uniform appearance and tend to be less expensive,
whereas oils that have undergone minimal processing may contain sediment
particles, have a cloudier appearance, and maintain more of their natural
flavor and color.

Unrefined oils may contain more nutrients, but they’re also more sensitive to
heat and may go rancid more quickly than highly processed cooking oils.
Refined oils tend to have higher smoke points than unrefined oils (4).

Some refined oils are extracted using chemical solvents, while other oils are
extracted by pressing plants or seeds. Many health-conscious consumers
avoid chemically extracted oils and prefer those made by pressing, such
as cold pressed olive oil.
Keep in mind that oils from different sources can vary significantly in their
nutritional composition, including the proportion and types of fatty acids they
contain. This can significantly influence their health effects.

There are pros and cons to using refined and unrefined oils, as well as oils of
varying smoke points.

Read more about how some vegetable and seed oils can promote good
health, while others can do the opposite.

Below are five healthier oils that can handle high heat cooking.

SUMMARY

Cooking oils have their pros and cons. It’s helpful to choose cooking oils
based on their smoke point and degree of processing.

Consider avoiding the following plant oils due to their high omega-6 contents:

 soybean oil
 corn oil
 cottonseed oil
 sunflower oil
 peanut oil
 sesame oil
 rice bran oil