If you're looking for the healthiest oils for cooking, know this: olive oil isn't the only option. Yes, we all love olive oil, but here's the thing: it may not be the best choice for all types of cooking. Different oils have different qualities that make them better for specific uses. Some are good for cooking, some for frying, and some for salads. But which oil is best for which case?
I don't know about you but I used to think canola oil was a step away from propane, which is really bad for you. Dr. Shaw says they are different. He says people often think canola oil is unhealthy because they associate it with fried foods. Although yes, canola oil's high smoke point (205°C) and neutral flavor make it a great medium for frying, these are not bad in and of themselves. The reason why this oil has a high smoke point is the chemical processes done on it, which will not affect its health quality much.
Like the other healthy oils on this list, canola oil is low in saturated fat and can be used for roasting, frying, and baking. Since it has a neutral taste that does not affect the taste of your food, cooks do not recommend it for frying.
If you love frying food in olive oil, you should use pure olive oil instead of extra virgin olive oil. Pure olive oil has a smoke point of 240 degrees Celsius, which can be suitable for frying. Unfortunately, it doesn't have much flavor because of the chemical processes done on it. It also doesn't have as many heart-healthy fats as high-quality pure oils. But it can be used for high temperature cooking.
According to Dr. Sassoon, "Avocado oil is like the new kid on the block." Very similar to coconut oil, this oil is popular with people who are looking for healthy food. However, unlike coconut oil, avocado oil is low in saturated fat (only 1.6 grams per tablespoon). But it has heart-healthy monounsaturated fats and has a high smoke point (190-204 degrees Celsius) and is naturally unprocessed, with a neutral flavor like canola and vegetable oils. This oil is a bit more expensive than processed oils, but if you tend to avoid refined foods, want an oil with a high smoke point, and are willing to splurge, this oil is a great option for you.
Sesame oil is another flavorful oil, says Dr. Sassoon. If you're allergic to peanuts, sesame oil is a great substitute (or if you don't like peanut oil because of its taste). And like extra virgin olive oil, it's mostly cold-pressed rather than chemically processed. So while it may not have the highest smoke point (176-210°C), it is a good choice among unrefined oils.
In fact, with some precautions, it's about as healthy as butter. It's solid just like butter at room temperature, says Dr. Shaw, because of its high saturated fat content. There's been a lot of debate about whether saturated fat is good or bad for your health, so this information doesn't mean you should ignore coconut oil altogether. Unlike most saturated fats, coconut oil raises both your "good" cholesterol and your "bad" cholesterol, and since this is so important for heart health, it's recommended for consumption in somewhere between butter and lard.