Cooking oil is a staple in every kitchen, but the question of which oil is genuinely the healthiest has become increasingly common. From olive oil being hailed as a “superfood” to debates over coconut oil, and concerns about certain oils breaking down at high temperatures, making the right choice can be confusing.

Nutrition experts, including Rob Hobson, 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.

Best Use:

Ideal for salads, drizzling over cooked dishes, or lightly sautéing vegetables. For higher-heat cooking, refined olive oil can be used, though it contains fewer nutrients.

Coconut Oil: Trendy or Truly Beneficial?

Coconut oil has gained popularity but experts advise caution. It is high in saturated fats, which can raise cholesterol and increase the risk of heart disease. While its lauric acid content may boost good cholesterol in some cases, its overall impact on heart health remains debated.

Best Use:

Occasional use for curries, baking, or frying, but not for daily consumption.

Canola and Flaxseed Oil: Olive Oil Alternatives

Canola oil is a good, relatively affordable alternative to olive oil, with low saturated fat and rich in omega-3 fatty acids, important 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.

Best Use:

Canola oil for light to medium-heat cooking; flaxseed oil for salads or finishing dishes.

Sunflower Oil:

Sunflower and other seed oils are often criticized on social media 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.

Best Use:

Ideal for frying and high-heat cooking, in moderation.

Which Oil for Which Purpose?

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 purpose:

Salads and light cooking: Extra virgin olive oil
Medium-heat cooking: Canola oil
Frying: Sunflower oil
Special dishes or occasional use: Coconut oil