different cooking oil
Health and Wellness

4 Healthiest Cooking Oil to Use for Frying


There is a lot of cooking oil sold in the market today that leaves you very confused about which one is good for your health. And it is very hard to rely on the advertisements proclaiming the healthiest cooking oil when there are still a lot of options to choose from. All of these cooking oil has the same content with regards to calorie and fat but they come in different flavor from different fruits. Each type of oil is specifically meant for different cooking ideas, so the type of oil that you will use purely depends on what you are about to make.

pouring cooking oil in a spoon

Why Is it Important to Use Healthy Cooking Oil?

It is important to use healthy cooking oil because if the cooking oil is high in saturated fat you will end up having high cholesterol that increases your risk of heart disease because it would block the flow of blood in your arteries. So, the first thing that you have to check is the label and avoid the ones with too much saturated fat. Instead, choose the cooking oil that contains unsaturated fat to ensure a healthy diet. 

Remember that it would be a waste of time and effort if you’re trying to eat healthy food to achieve a diet while the oil you use is full of fats. Good thing we were able to find the healthiest cooking oil to use that you might not be familiar with but are readily available in the grocery stores near you. Check them out below!

What Are the Healthiest Cooking Oil of All-time?

Olive Oil for Cooking

One of the most used cooking oil is olive. It is full of health benefits because olive itself is loaded with omega-6 and omega-3 fatty acids that support your cardiovascular health, reducing the risk of heart diseases and stroke. However, you need to make sure that that it’s an extra virgin which means that it did not undergo a lot of processes that may affect the health contents of olive oil.

olive oil for cooking

Olive oil for cooking is often used by people who are practicing a healthy diet because of its smoke point that is just around 374–405°F. The smoke point is a big factor in choosing the healthiest cooking oil because when the smoke is high the more it can produce harmful compounds. Good thing the smoke point of olive oil for cooking is less than the smoke point of some of the healthiest cooking oil being sold today. In a study conducted by PubMed, the low smoke point of olive oil is proof that it is healthy, knowing that frying oil will only release low smoke point if it contains free fatty acids.

Coconut Oil for Cooking 

Next on our list is the coconut oil for cooking that has been widely used by people who are into the keto and paleo diet. Although coconut oil may give you good HDL cholesterol, it also contains bad LDL cholesterol. And this type of oil must be consumed in moderation because too much use of coconut oil for cooking may result in obtaining a high level of bad cholesterol. So, if coconut oil is your choice among all, make sure that you only take 1-2 teaspoons of coconut oil per day.

coconut oil for cooking

If you are planning to buy oil for deep frying or baking, coconut would fit best because it has longer shelf life than others. But you don’t need to worry much about its high saturated fat content because some experts including the American Heart Association said that there are saturated fats that could help lower the risk of diabetes. To conclude, not all saturated fats are bad for your health, as long as it is consumed in moderation. 

Avocado Oil for Cooking

Another popular cooking oil that a lot of people have used is avocado oil. It doesn’t undergo a lot of processes making it unrefined for better health content. It’s somehow the same as olive oil but it doesn’t have any flavor at all. Aside from fatty acids, it also contains vitamin E which protects your cells from any damage. However, avocado oil for cooking has a higher smoke point suited for cooking that requires high-heat like baking, oil for deep frying, roasting, and grilling.

avocado oil for cooking

The only problem with using avocado oil for cooking is that it is more expensive than the other healthiest cooking oil. However, expenses would never be an issue to you if you are willing to go extra in making the preparation of your food as healthy as possible. Some grocery stores and supermarkets are selling avocado oil in a spray bottle so you can save more. 

Nut Oil for Cooking

If you love to eat peanuts, you will surely love nut oil for cooking too. It is very flavorful because it gives you a taste and smell of nuts. The amount of saturated fats it contains is something that you should be afraid of using because it is enough in a way that it will not risk your health. Its 18% saturated fat is higher than other cooking oil but not more than coconut oil. It is best for high heat types of cooking like oil for deep frying, baking, and roasting because of its high smoke point. 

nut oil for cooking

The Use of an Air Fryer

Cooking oil in a spray bottle is very useful if you use an air fryer in cooking because you just have to directly spray the oil to the basket to fry food. Moreover, if you are health conscious and would like to make sure that you are only acquiring a small amount of oil for your food, the use of an air fryer only requires one teaspoon or one spray of oil for cooking. The whole process is done through the generated hot air from the air fryer. 

air fryer dish

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Now that you know the healthiest cooking oil to use, it will now be easy for you to cook your favorite food without ruining your diet. The only thing that you have to consider is the smoke point, taste, and smell, which all depends on the type of food you are about to cook. Please don’t forget to get an air fryer too, because it will double the security to follow a certain healthy lifestyle with less usage of oil. 

Furthermore, it has pre-programmed automatic temperature and shut-off features so there is no chance for the said appliance to overheat. You can learn more about the benefits of using an air fryer here