A slew of oils have recently emerged onto the health food scene and I found myself wondering, what are the best uses for each of these supposedly healthy oils? Which oil is best used for high-heat cooking and which is best used for skin moisturizing? Well, what I can tell you from my research is one fact was quite clear – stay away from corn and vegetable oils!
Food Oil Basics
The method by which oil is processed is the first way to determine a healthy versus unhealthy oil. Cold pressed or expeller pressed oils are ideal because no chemicals are used in those oil extraction processes. All cold pressed oils are expeller pressed but not vice versa.1 Using these processes, the oil is obtained by pressing and grinding fruit or seeds with granite millstones or stainless steel presses. Through friction, the pressing and grinding produces heat, but the temperature must not rise above 120 degrees Fahrenheit. Cold pressed oils are produced at even lower temperatures. Oils produced through these processes retain all of their flavor and nutritional value.2 While in Europe the definition of cold pressed is very strictly adhered to, unfortunately, in the United States unhealthy refined oils are sometimes marketed as cold pressed.3
Another important factor to consider when purchasing oils is the type of fat that the oil contains. Ideally, the oil will be higher in monounsaturated fats and lower in saturated and polyunsaturated fats. And, of course, avoid trans fatty acids (trans fat) altogether!4 Monounsaturated fats are beneficial because they improve blood cholesterol levels, reduce inflammation, and stabilize heart rhythms. They are predominantly found in plant oils (i.e. olive and peanut oils) and are liquids at room temperature. Polyunsaturated fats (i.e. sunflower, soybean, and flaxseed oils) are excellent sources of Omega-3 fats but they should be consumed in moderation. A better way to get omega-3 fats is to eat fish two to three times a week. 5
In terms of the unhealthy fats – saturated and trans – it is best to consume these as little as possible. Our biggest sources of saturated fat are red meat and full-fat dairy products. The types of oils that are high in saturated fat are coconut and palm oils. Heating liquid vegetable oils in the presence of hydrogen gas and a catalyst produces trans fat. This process converts the oil into a solid, increasing the oil’s shelf life, but also causes the oil to have numerous detrimental health effects, such as bad cholesterol levels, heart disease, and diabetes. These days, trans fats are easy to avoid because of a U.S. federal law passed in 2006 which forced companies to list trans fats on food labels.6
Popular Types of Oils
Coconut Oil: Coconut oil is an odd case because while very high in saturated fats (higher than butter), it also helps raise levels of high-density lipoprotein (HDL, otherwise known as “good cholesterol”). New York Times writer Melissa Clark pointed out, “It turns out, not all saturated fats are created equal.” That being said, the coconut oil has to be virgin, not partially hydrogenated, for it to have positive health effects.8 Virgin coconut oil is best used for baking (high heat cooking) and skin moisturizing, rather than as an everyday cooking staple.9
Sunflower Oil: Sunflower Oil predominantly contains unsaturated fats and is very high in vitamin E. Vitamin E is important to consume because it strengthens your immune systems and lowers your risk for heart disease.11 Sunflower oil is best used for sautéing and baking purposes.12 Remember to make sure that the sunflower oil you buy is cold pressed.
Olive Oil: When using olive oil, pick extra virgin olive oil because it is comprised almost entirely of monounsaturated fats. Extra virgin olive oil is created through the cold pressing of olives and is best used for sautéing and making dressings and marinades.14 In terms of personal care, olive oil has been known to be a mild laxative.15 Along with coconut oil, olive oil can also be used as a beauty product. Uses of olive oil as a beauty product include applying it to chapped lips, mixing it with honey and beeswax to treat eczema, and as a face and body moisturizer.16
Of course, oil options extend far beyond just coconut, sunflower, and olive oils. However, these oils are all easy to find and have many uses, and hopefully this article will help you navigate the positive and negative health impacts of some of the trendiest oils out on the market today.
