The Healthiest Oils for Cooking at Home

Oils are a kitchen essential. They help marinate meats, dress salads, fry food and bake dishes. They also offer practical benefits like seasoning cookware and ensuring foods won’t stick to it. Unfortunately, some options may contain bad fats that can affect your health in more ways than one.

Take charge and choose healthier cooking oils at the grocery store. That way, you can prepare food guilt-free in the kitchen.

1. Canola Oil

Canola oil is one of the healthiest oils to cook with at home. It is made from canola plant seeds, which are categorized as a type of rapeseed. It has low acid content, which can be easier on the stomach and help avoid triggering long-term illnesses. Roughly 93% of older adults deal with a chronic condition, so these healthier fats are a top recommendation.

Tips for using canola oil:

• Like most healthy oils, store canola oil in an airtight container away from direct sunlight to maintain its brighter hue.
• Canola oil has a relatively high smoke point, making it suitable for sauteing, pan-frying and deep-frying.
• Canola oil has a very mild flavor, which makes it ideal for vinaigrettes or dressings where you want to let your ingredients’ natural flavors shine.

2. Olive Oil

Olive oil is an excellent alternative derived from olives, typically using their skin and pits. It is a beloved ingredient in Italian and Mediterranean cuisine due to its ability to enhance the flavor of dishes. It has a high content of antioxidants, like vitamin E, that can support skin, hair and nail health.

Tips for using olive oil:

• Olive oil has a fresh and fruity taste that can complement pastas, salads and other similar dishes.
• Olive oil’s flavor profile makes it a great base for dipping sauces, which you can enhance with balsamic vinegar or salt and pepper.
• Olive oil has a lower smoke point, so it’s best to set the stove on a low heat for a light pan fry.

3. Sesame Oil

Sesame oil is prominent in Asian cuisine, and it is used in dishes like sesame chicken or sesame noodles. Some people make it from scratch with raw or toasted seeds. A little goes a long way, as it typically has a strong flavor and nutty aroma. It is also healthy since it has anti-inflammatory properties that can help with heart health.

Tips for using sesame oil:

• Sesame oil is best regarded as a finishing oil, as it can give your food a glistening look.
• Sesame oil is a great base for making a versatile chili oil, especially when incorporated with Chinese five-spice mix.
• Look for untoasted oil for a better smoke point if you want a subtle sesame taste when sauteing or roasting food.

4. Peanut Oil

Peanut oil is another healthy cooking oil with a recognizable flavor profile, which is attributed to its origin from groundnuts. There are numerous ways to procure peanut oil, which can result in a range of flavor strengths and sweetness. Generally, you can expect peanut oil to have a good level of monounsaturated fats, which reduce your cholesterol levels.

Tips for using peanut oil:

• Peanut oil has a high smoke point, which makes it an ideal cooking oil for stir-frying and deep frying.
• Peanut oil may oxidize quickly, so it’s crucial to control the amount you use and avoid waste.
• If the peanut oil is still clear, allow it to cool and strain it through a fine mesh sieve for future frying.

5. Avocado Oil

Avocado oil is another one of the healthiest oils to cook with at home. It is made from the pulp of pressed avocados, which results in a much milder flavor and high levels of monounsaturated fats. It also contains antioxidants like lutein, which can help improve your skin and eye health in the long run.

Tips for using avocado oil:

• Avocado oil rarely leaves a trace of flavor while offering a good level of moisture, which makes it ideal for baking applications.
• Some also use avocado oil in smoothies to make the texture smoother and add extra health benefits.
• Avocado oil is an excellent substitute for traditional oils when roasting vegetables due to its high smoke point.

6. Sunflower Oil

While sunflower oil is prominent in skin care and cosmetics, it also has some presence in the kitchen. It has a light buttery flavor that enhances dishes. It’s also great for your health, as it can balance cholesterol and blood lipid levels. It can also have a positive effect on your skin.

Tips for using sunflower oil:

• Sunflower cooking oil is a fantastic substitute for traditional oils in cakes and breads as it offers just the right amount of richness.
• It can be used as a neutral base for healthier butter and mayonnaise spreads, which is perfect for sandwiches.
• Sunflower oil has a good smoke point that is suitable for roasting and sauteing for long periods, like when caramelizing onions.

What Is the Healthiest Oil to Cook With at Home?

Healthy oils have various best use cases, smoke points and flavors. Experiment and discover what alternatives work best for you and your food. Follow the tips for your chosen oil and prepare the best dishes ever.