Oils: the Good, the Bad, and the Ugly

With so many amazing oils available on the market today, how do you know which one to use and when? Here, I will break down the varying health benefits and potential cons, the different flavor arrays, and the practical cooking applications for each.

First, let’s talk about our omega fatty acids. You may have heard of omega 3’s. These are your heart-healthy fatty acids that you should be including in your daily diet. Omega-3 fatty acids have anti-inflammatory properties that are protective for the body. These are essential fatty acids, meaning the body does not innately produce them, and they must be consumed in the diet. These fatty acids are important for protecting brain and heart health and may reduce the risk of cancer, stroke, high blood pressure, and even depression.

Lesson commonly heard about are the Omega-6 and Omega-9 fatty acids. Like the omega-3’s, omega-6 fatty acids are also essential to the body and must be consumed via the diet. The omega-6 fatty acids are beneficial for lowering harmful LDL cholesterol and boosting the good HDL cholesterol. They can also help control blood sugar levels by increasing insulin sensitivity. However, higher intake levels of omega 6’s can produce inflammation in the body which can lead to poor health outcomes. It is important to have a balanced ratio of omega-6 to omega-3 fatty acids, preferably at less than a 10:1 ratio of omega-6 : omega-3.

Lastly, are the omega-9 fatty acids. These have similar values for the body as the omega-6’s. They increase good cholesterol, lower bad cholesterol, help to reduce insulin resistance, as well as increase energy and can be mood enhancing. There has also been some science behind the thought that they may reduce the risk of caner. The difference here is that the omega-9’s are naturally produced within the body, making them “non-essential”. However, these are not made in sufficient enough quantities and should be supplemented with dietary sources. Thus, some refer to them as “partially essential.”

All of the omega fatty acids just discussed are unsaturated fats: monounsaturated or polyunsaturated, which are healthier for the body in comparison to the saturated fat counterpart primarily found in animal products and tropical oils such as palm and coconut oils.

How can we increase these good fatty acids in our diet? Supplement with fish or krill oil. These are great sources of DHA and EPA (supports brain health). Other nutritious sources of the omega-3 fatty acids DHA and EPA are salmon, mackerel, and herring. These fish are wonderful protein options as they offer an anti-inflammatory effect for the body. Other ways to supplement the diet with omega fatty acids are adding good oils to salads, stir-fries, and roasted veggies.

How do you know which oils are good? First off, it is interesting to note that most oils have more than one type of fatty acid within them. It is important to know the ratio of the three omega fatty acids within each oil. The most beneficial oils to include in the diet would be those with a low omega-6 to omega-3 ratio, while also having a high concentration of omega-9’s, whilst having minimal saturated fat. Here is a breakdown of some of the more common oils:

Extra virgin olive oil: 9:1 ratio, high in omega-9.

Avocado oil: 12:1 ratio, high in omega-9, although not as much as olive oil.

Canola oil: 2:1 ratio, over 50% omega-9. Important to note that many canola oils are genetically modified.

Palm oil: 46:1 ratio, has both saturated and unsaturated fat.

Coconut oil: 86 %saturated fats.

Corn oil: 83:1 ratio.

High-oleic sunflower oil: 40:1

Walnut oil: 5:1

Seseme oil: 138:1

Macadamia nut oil: 1:1 ration; 83% omega-9

Grapeseed oil: 676:1 ratio

Peanut oil: 32:1

Of these oils listed above, extra virgin olive oil, avocado oil, walnut oil, and macadamia nut oil would be the winners of some of the healthiest oils to consume. I should mention that canola oil also meets some of the healthy parameters, but because it is typically GMO, this would be less beneficial for the body. If you can find a non-GMO canola oil, this would be a great option for high heat cooking. Other high heat options include avocado, sesame, and coconut oil. These oils have higher smoke points and are safe for frying/baking/roasting. Macadamia nut oil tops out at a spoke point of 390 degrees, so it could be safely used in baking. Some olive oils are safe with a smoke point hovering between 400-420 degrees and could be utilized for baking or light roasting, but the virgin and extra virgin olive oils have a lower smoke point of 320, which makes them best for drizzling on salads or using in sauces. Walnut oil also has a low smoke point and should also only be used for sauces, dressings, and drizzling. If an oil surpasses it’s smoke-point, it can produce carcinogenic compounds that can be hazardous to the body.

Olive oils, as well as others, can be found in multiple variations, ie: refined, unrefined/cold-pressed, virgin, or extra virgin. Refined oil is treated with heat and chemicals to remove any impurities/irregularities. This process does make the oil more stable and safer for high-heat cooking, but simultaneously can destroy the beneficial properties of the oil. Unrefined/cold-pressed oil is not treated with heat or chemicals, but rather with pressure (cold-pressed). This process allows the oil to retains it’s beneficial properties. Virgin oil is unrefined and cold-pressed and is obtained from the second pressing of the oil. Extra virgin oils are unrefined and cold-pressed and are derived from the first pressing of the oil. These virgin and extra virgin formulations are best for salads and drizzling, no heat.

Flavor profiles of olive oil span across a large spectrum, some smooth and buttery, some fruity, while others are more bitey/pungent. The flavor depends on the region in which the olives were grown, conditions of how the olives were stored, as well as how they were processed. Try olive oil tasting at a local seller or vineyard to experiment with the flavors and see what suits your taste buds best. Canola oil and avocado oil possess less of a flavor profile, and make them a great option for baking or adding to a sauce for thickening without adding to or changing the flavor. Of course, the nut and seed oils taste like…u guessed it, the nut or seed from which it was derived.

Olive oils, as well as others, can be found in multiple variations, ie: refined, unrefined/cold-pressed, virgin, or extra virgin. Refined oil is treated with heat and chemicals to remove any impurities/irregularities. This process does make the oil more stable and safer for high-heat cooking, but simultaneously can destroy the beneficial properties of the oil. Unrefined/cold-pressed oil is not treated with heat or chemicals, but rather with pressure (cold-pressed). This process allows the oil to retains it’s beneficial properties. Virgin oil is unrefined and cold-pressed and is obtained from the second pressing of the oil. Extra virgin oils are unrefined and cold-pressed and are derived from the first pressing of the oil.

I hope I have sorted out some of the questions surrounding oils such as what oil to use and when. It should be noted that oil adds substantial calories, so be mindful if you are on a low-calorie diet, but overall, several of the oils provide a multitude of health benefits. It is recommended to utilize these healthier oils moderately in your daily food prep to maximize their anti-inflammatory effects and to help reduce the risk of cardiovascular disease while also adding great flavor. It is important not just to concern ourselves with our caloric intake, but also to ensure that what we are eating is fueling the body’s functional needs. The quality of the food we eat is much more important than the quantity. The goal is to enjoy great tasting food that provides our body with the nutritional needs required to perform at peak performance, both on a cellular and metabolic level.

Happy cooking!

References: Center for Healing and Wellness Dr. Fabio; PESI Food AS Medicine Certification speaker Cindi Lockhart, RDN, LD, IFNCP; Harvard Health Publishing Harvard Medical School