Key Takeaways<\/p>\n
When it comes to cooking, some form of fat is usually required. It keeps food from sticking to the pan, carries flavor throughout the dish (sometimes adding flavor in its own right), and helps us absorb any fat-soluble vitamins the recipe contains.\n<\/p>\n
There\u2019s no shortage of fats and cooking oils to choose from, either\u2014whether that be olive oil<\/a>, avocado oil<\/a>, canola oil, coconut oil, butter, ghee<\/a>, tallow, sunflower seed oil, or otherwise. Each of these has its own unique flavor and nutritional attributes, meaning making a specific selection is somewhat complicated.\u00a0\n<\/p>\n Registered dietitians are a fantastic resource when you’re unsure about which foods to choose. So, we spoke with four to find out which cooking oil they most often turn to\u2014and interestingly enough, they all cited the same kind!<\/p>\n What to Look for in Cooking Oil\u00a0 <\/p>\n Unsurprisingly, there are several key criteria these RDs consider when choosing a cooking oil:<\/p>\n Nutritional Content <\/p>\n First, as you might expect, they prioritize an oil with impressive nutritional benefits. \u201cWhen it comes to choosing cooking oils<\/a>, I\u2019m always thinking about how the body responds, how stable the oil is under heat, and how it supports (or disrupts) inflammation<\/a>, hormones, gut health<\/a>, and mineral balance,\u201d explains Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women’s health specialist, and owner of Simply Nourished Functional Nutrition.\n<\/p>\n This is where a cooking oil\u2019s fatty acid profile comes into play. \u201cI prioritize oils that are rich in healthy fats<\/a>\u2014especially monounsaturated fats\u2014and low in saturated fat,\u201d explains Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna.\u00a0\n<\/p>\n Monounsaturated fat and saturated fat each impact heart health in different ways.\u00a0 \u201cMonounsaturated fats or \u2018good\u2019 fats are linked to heart health benefits including lowering LDL (low-density lipoprotein, or \u2018bad\u2019) cholesterol and triglyceride levels,\u201d shares Sheila Patterson, RD, CDCES, registered dietitian. This translates to a reduced risk of heart disease.\u00a0\n<\/p>\n Meanwhile, though undoubtedly controversial, some studies show that certain types of saturated fats may contribute to increased heart disease risk, particularly when consumed in high amounts over long periods of time. This warrants caution around cooking oils (or other fats) high in the nutrient, like coconut oil<\/a>, palm oil, and butter.\n<\/p>\n Fats with a higher percentage of omega-6 polyunsaturated fats (PUFAs) than omega-3 fatty acids<\/a> are also something to be wary of. While omega-6 fatty acids are needed for overall health, they promote inflammation in the body and Americans tend to eat too much of them compared to anti-inflammatory omega-3 fatty acids. \u201cExcessive consumption of omega-6 PUFAs from industrially-produced seed oils (like canola, soy, safflower, etc.) are pro-inflammatory and can disrupt the omega-3\/omega-6 balance,\u201d Schleiger agrees.\n<\/p>\n And finally, partially hydrogenated oils (i.e. trans fats) should be avoided at all costs. This is because they negatively impact heart health in two ways: by lowering HDL (high-density lipoprotein, or \u2018good\u2019) cholesterol and increasing LDL cholesterol. Thankfully, these are generally only found in outdated fats, like shortening.\n<\/p>\n Smoke Point <\/p>\n Smoke point, or the point at which an oil starts to smoke and break down on a molecular level, is another important consideration. \u201cI prioritize stability at high heat, because unstable oils (or oils with a low smoke point) oxidize easily when heated\u2014turning into inflammatory compounds that can disrupt cellular membranes and increase oxidative stress. This is why smoke point and fatty acid composition matter so much,\u201d explains Schleiger.\n<\/p>\n Processing <\/p>\n Processing is also an important aspect to consider. \u201cI look for oils that are minimally processed (cold-pressed or extra virgin when possible), as these retain more beneficial antioxidants<\/a> and nutrients,\u201d says Jamie Adams, MS, RDN, RPYT, a women\u2019s health dietitian, and founder and owner of Mamaste Nutrition.\u00a0\n<\/p>\n Flavor and Storage <\/p>\n Flavor and storage<\/a> are other factors these RDs take into account. While flavor is personal preference, how a cooking oil is stored is universally important. \u201cCooking oils in dark, glass containers along with storage in a dark, cool place can preserve and protect the quality of the oil from oxidation and deterioration,\u201d shares Patterson.\n<\/p>\n The Healthiest Cooking Oil <\/p>\n While these considerations might not seem like a big deal\u2014since many Americans use cooking oils<\/a> in small amounts\u2014every choice we make in the kitchen can tip the scale, positively or negatively, when it comes to our health. \u201cWe know that small daily choices add up. By choosing high-quality, stable fats, you\u2019re not just avoiding harm\u2014you\u2019re actively nourishing your body at the cellular level,\u201d Schleiger encourages.\n<\/p>\n With this in mind, all four RDs shared that they regularly reach for the same cooking oil: olive oil<\/strong>. \u201cOlive oil is my number one go-to cooking oil in our home, especially extra virgin olive oil,\u201d says Adams.\n<\/p>\n Olive oil checks all the boxes for what these RDs consider to be a healthy cooking oil. \u201cOlive oil is rich in heart-healthy monounsaturated fats and contains polyphenols<\/a>\u2014powerful antioxidants that support cardiovascular health by lowering inflammation and improving blood lipids,\u201d adds Peruvemba. Research backs this up, with olive oil being tied to decreased risk for heart disease and all-cause mortality. \u201cIt even plays a role in improved brain<\/a> and metabolic health,\u201d Adams shares.\u00a0\n<\/p>\n\n