Healthiest cooking oil?

Healthiest cooking oil?

Which cooking oil is the healthiest?  For high-temperature cooking, such as deep-frying, the oil must have high smoke point.

High-temperature cooking

If you are searing meats or frying in a Wok, you want to cook with an oil that has a high smoke point.

Cold-processed Avocado oil is good for high temperature cooking. Avocado oil will not burn or smoke until it reaches 520 F (271 C).

I purchase Avocado oil at Costco – Cold pressed and NON GMO verified, 100% pure avocado oil ($9.79).  Avocado is generally “clean” from pesticide contamination, so this is good.

Organic, cold-processed Rice bran oil is good as well with smoke point of 495 F(257 C).

Healthy Cooking Oil

Either you are using with high temperature or low temperature, you’d like to use a cooking oil with a healthy balance of Omega 3 to Omega 6 fatty acids, plus possibly with extra antioxidants and vitamins.

Omega-3 fatty acids are known to promote healthy cells, decrease stroke and heart attack risks, and anti-inflammatory action.

Omega-6 fatty acids are needed to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids can increase inflammation in the body.

Omega-9 fatty acids are considered to be “conditionally essential,” which means that although your body produces them, they aren’t produced in meaningful quantities. Omega-9 fatty acids such as oleic acid lower the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.

When possible, buy and use organic, unrefined, cold-processed oils.

Low-temperature use

If you are using oil with low temperature, adding to dishes or as salad dressings, chose oils with higher Omega-3 fatty acids.

Use extra virgin olive oil in salads or to add to cooked foods, but not for high-temperature cooking.

Dr. Gundry recommends Costco’s Kirkland Signature Extra Virgin Olive Oil, Tuscan – 1 L bottle ($11.99). It was Cold-pressed, within a few hours of harvesting, in Tuscan, Italy.

Unrefined walnut oil is also good, but again only for low temperature uses.

Virgin coconut oil (high in beneficial saturated fats and medium chain triglycerides) is good for most mid-temperature cooking. However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for high temperature cooking.

Smoke Point of Oils for Heathy Cooking

Below the chart from Baseline of Health Foundation.