The cooking oils you keep in your kitchen can significantly impact your health, potentially either supporting or undermining your well-being. While once lauded for their heart-healthy benefits, recent research has prompted a re-evaluation of common cooking oils like canola and soybean. Cate Shanahan, M.D., a board-certified family physician and nutrition expert, is leading this conversation, highlighting the importance of selecting oils based on their stability and nutrient content.
Understanding Why Cooking Oil Matters
The type of oil you use isn’t just about flavor; it’s intrinsically linked to your metabolic health, inflammation levels, and overall long-term well-being. Shanahan’s primary concern regarding many refined vegetable oils – often called seed oils – revolves around their high polyunsaturated fatty acid (PUFA) content and the manner in which they’re processed.
The Concerns with Refined Seed Oils
Several factors contribute to the concerns surrounding refined seed oils:
- Easily Oxidized: PUFAs break down quickly when exposed to heat, light, and oxygen, generating free radicals that can potentially damage cells.
- Harsh Processing: Industrial refining techniques expose these oils to high temperatures, chemicals (bleaching agents), and metals, which strips away beneficial antioxidants and forms potentially harmful byproducts.
- Potential Metabolic Effects: Some research suggests a link between consuming high levels of oxidized fats and inflammation and insulin resistance.
Shanahan recommends minimizing or avoiding these oils:
- Canola (rapeseed) oil
- Corn oil
- Cottonseed oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Grapeseed oil
- Rice bran oil
Shanahan’s Top 5 Cooking Oils
Rather than completely eliminating certain oils, focusing on incorporating healthier, more stable alternatives is key. Shanahan recommends keeping these cooking oils in your pantry:
- Butter: A classic choice offering both flavor and stability.
- Extra Virgin Olive Oil: Best suited for lower-heat applications and dressings.
- Coconut Oil: Offers excellent heat stability.
- Peanut Oil: A good option for high-heat cooking.
- Sesame Oil: Another suitable choice for a variety of cooking methods.
Additional High-Quality Options:
- Unrefined Avocado Oil
- Duck Fat
- Ghee
- Lard
- Tallow
- Flax oil (best used cold)
- Walnut oil (best used cold)
- Almond oil
- Macadamia nut oil
These oils are favored because they are rich in saturated and monounsaturated fats, which are more stable at higher temperatures, minimizing oxidation.
Choosing the Right Oil for Specific Cooking Methods
- High-Heat Cooking (Frying, Roasting, Sautéing): Opt for oils that can withstand high temperatures without breaking down: butter, coconut oil, ghee, peanut oil, and tallow/lard (from high-quality sources).
- Low-Heat Cooking & Dressings: Cold-pressed, unrefined oils that retain more nutrients are ideal: extra virgin olive oil, unrefined avocado oil, and sesame oil.
Key Tip: Look for labels that say “cold-pressed” and “unrefined” to ensure you’re selecting a high-quality product that has undergone minimal processing and retains more of its beneficial antioxidants.
The Bottom Line
While it’s unrealistic to avoid industrial seed oils entirely, awareness and moderation are crucial. Prioritizing stable, nutrient-rich oils in your home cooking, and making informed choices when dining out or consuming processed foods, can positively impact your long-term health. Small dietary adjustments can lead to significant benefits.
