ISLAMABAD (Kashmir English): Cooking oil is a basic need of every kitchen, but the question of which oil is genuinely the healthiest has become increasingly common across nations.
From olive oil being labelled as a “superfood” to debates over coconut oil, and concerns about certain oils breaking down at high temperatures, making the right choice could be a bit difficult.
Nutrition experts have compared various oils to clarify which oil is best for different cooking methods.
Olive oil, not for everything
Olive oil is often considered a healthy choice, and partially rightly so. Extra virgin olive oil is rich in heart- and brain-friendly monounsaturated fats and antioxidants.
However, it has a relatively low smoke point of around 160–190°C. When heated beyond this, beneficial compounds are lost, and harmful free radicals can form.
The oil is ideal for drizzling over cooked dishes, salads, or lightly cooked vegetables. For higher-heat cooking, refined olive oil can be used, though it contains fewer nutrients.
Coconut oil
Coconut oil can raise cholesterol and increase the risk of heart disease for being high in saturated fats, which is why experts advise caution in its use.
While its lauric acid content may boost good cholesterol in some cases, its overall impact on heart health remains debatable.
Occasional use for frying, curries, or baking is recommended and not daily consumption.
Canola and flaxseed oil
Canola oil is a good, relatively affordable alternative to olive oil. With low saturated fat and rich in omega-3 fatty acids, it is a good option for heart and brain health.
Flaxseed oil is also high in omega-3s but has a low smoke point, making it unsuitable for high-heat cooking.
Canola oil is best for light to medium-heat cooking while flaxseed oil is fit for salads or finishing dishes.
Sunflower oil
Sunflower and other seed oils are often disapproved for their high omega-6 content. Experts note that when omega-6 intake is balanced with omega-3s, these oils are not harmful. Sunflower oil’s high smoke point of 232°C makes it suitable for frying. It’s ideal for frying and high-heat cooking.
Each oil has its role; no single oil is suitable for everything. For a healthy kitchen, experts recommend using a variety of oils in the right amounts and for the right purposes.
Extra virgin olive oil is recommended for salads and light cooking
Canola oil is best for medium-heat cooking
Sunflower oil is perfect for frying
Coconut oil is for special dishes or occasional use
