Which Cooking Oil should you be using?

Cooking oils are one of the most misunderstood topics in nutrition. One week they’re labeled “toxic,” the next they’re promoted as “superfoods,” and social media often oversimplifies what is actually a nuanced subject.

The reality is simpler: no cooking oil is inherently “good” or “bad.” Instead, oils differ in fat composition, stability at heat, flavor, and how they fit into an overall dietary pattern.

This guide breaks down the most common cooking oils, what the research actually says, and how to choose the right one for your health and cooking needs.

Understanding Cooking Oils: The Basics

Cooking oils are primarily made of fats, and their health effects depend on:

• Type of fat

  • Monounsaturated fats (generally heart-friendly)

  • Polyunsaturated fats (include omega-3 and omega-6 fatty acids)

  • Saturated fats (best consumed in moderation)

• Smoke point (temperature at which oil begins to break down)

• Level of processing and

• Overall dietary context

Major health organizations consistently emphasize that replacing saturated fats with unsaturated fats supports heart health.

Cooking Oils explained

Olive Oil: The Everyday Heart-Healthy Staple

Best Uses

• Salad dressings

• Low to medium-heat cooking

• Roasting vegetables

• Everyday sautéing

Why It’s Popular

Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats and polyphenols, plant compounds with antioxidant properties.

Health Benefits

Research consistently links olive oil intake with improved cardiovascular outcomes and reduced inflammation markers. It is a core component of the Mediterranean dietary pattern, which is widely studied for longevity and heart health.

Considerations

• Extra virgin olive oil has a lower smoke point than refined oils

• Strong flavor may not suit all recipes

How Can You Tell Olive Oil has a High Polyphenol Content?

• Choose early harvest extra virgin olive oil (EVOO), as greener, earlier-picked olives contain more antioxidants.

• Look for varieties like Coratina, Picual, or Koroneiki

• Prioritize oils that list polyphenol content (ideally 250+ mg/kg, with 500+ mg/kg being very high quality).

• Always check for a recent harvest date, since polyphenols decline over time.

• Packaging matters too, go for dark glass or tins to protect freshness.

• The taste: high-polyphenol oils are often peppery, bitter, and grassy rather than smooth or mild.

  Takeaway: early harvest + fresh + peppery taste + tested polyphenols = higher-quality olive oil.

Bottom line: Olive oil is one of the best all-purpose oils for long-term health and everyday use.

Avocado Oil: The High-Heat Champion

Best Uses

• High-heat cooking and searing

• Roasting

• Grilling

• Stir-frying

Why It Stands Out

Avocado oil is also rich in monounsaturated fats but has a higher smoke point, making it more stable under heat.

Health Benefits

Like olive oil, it supports heart health due to its fat profile and minimal processing (when unrefined versions are used).

Considerations

• Typically more expensive

• Quality can vary by brand

Bottom line: A great choice when cooking at high temperatures where olive oil may not be ideal.

Canola Oil: The Practical, Budget-Friendly Option

Best Uses

• Baking

• General cooking

• High-volume meal prep

Nutritional Profile

Canola oil is low in saturated fat and contains a mix of monounsaturated fats and a small amount of omega-3 fatty acids.

Common Misconceptions

Canola oil is often debated online, but current evidence does not support claims that it is inherently harmful when consumed in moderation. Major health organizations still consider it a safe fat source within balanced diets (Harvard T.H. Chan School of Public Health, n.d.).

Considerations

• Highly refined versions are more processed

  • You can tell canola oil is highly refined if the label just says “canola oil” without terms like cold-pressed or expeller-pressed.

  • Highly refined oils are usually very light in color, neutral in taste and smell, and commonly found in cheaper, mass-market products.

  • Even “organic” can still be refined, so processing terms matter more than the organic label.

    Takeaway: If it doesn’t say expeller-pressed or cold-pressed, it’s likely highly refined.

• Often present in ultra-processed foods, which can lead to negative associations (though the oil itself is not the primary concern)

Bottom line: A reasonable, cost-effective cooking oil for general use.

Coconut Oil: A Misunderstood Fat Source

Best Uses

• Baking

• Recipes where coconut flavor is desired

• Moderate-heat cooking

Nutritional Profile

Coconut oil is unique because it is very high in saturated fat, which makes it more stable at high temperatures but nutritionally different from olive or avocado oil.

Health Considerations

While coconut oil is often marketed as a “superfood,” major health organizations advise limiting saturated fat intake due to its potential effect on LDL cholesterol (American Heart Association, n.d.).

Bottom line

Coconut oil can fit into a healthy diet, but it should be used occasionally rather than as a primary cooking fat.

Cooking Sprays: Portion Control Tools

Best Uses

• Preventing sticking in pans

• Reducing oil quantity in cooking

• Baking applications

Pros

• Convenient and easy to use

• Helps control calorie and fat intake

• Reduces need for measuring oil

Considerations

• “Zero calorie” labeling can be misleading due to very small serving sizes

• Some products contain additives or propellants

Bottom line: Cooking sprays are a useful tool for portion control, but they are not fundamentally different from oils in terms of fat content.

Lard: The Traditional fat

Lard is rendered pork fat that has been traditionally used for centuries in cooking and baking. It is naturally rich in monounsaturated fats and can contain vitamin D when sourced from pasture-raised pigs.

Best Uses

• Roasting vegetables

• Frying

• Sautéing

• Pie crusts and pastries

Benefits

• Stable for high-heat cooking

• Excellent for roasting, frying, and baking

• Creates flaky pastries and pie crusts

• Less processed when traditionally rendered

Pros

• Naturally flavorful and versatile

• Performs well at higher temperatures

• Often less processed than industrial seed oils

• Can support better texture in baked goods

Cons

• Higher in saturated fat

• Quality varies significantly between products

• Some shelf-stable versions may contain hydrogenated fats or additives

• Not suitable for vegetarian or plant-based diets

Considerations

Lard still contains a significant amount of saturated fat, so moderation may be important for individuals with cardiovascular concerns. Quality also matters greatly, minimally processed lard is preferable to hydrogenated shelf-stable varieties that may contain trans fats.

Alternatives

Avocado oil, olive oil, or grass-fed tallow can provide similar cooking benefits depending on the recipe and temperature needed.

Bottom Line: Minimally processed lard can be a functional and flavorful cooking fat, especially for high-heat cooking and baking. Choosing high-quality sources and using it in moderation is key.

Grapeseed Oil: the neutral oil

Grapeseed oil is a light, neutral-flavored oil commonly used in cooking because of its relatively high smoke point and versatility.

Best Uses

• Sautéing

• Roasting

• Marinades

• Salad dressings

Benefits

• Works well for moderate-to-high heat cooking

• Neutral flavor does not overpower foods

• Contains vitamin E antioxidants

• Useful for sautéing, roasting, and dressings

Pros

• Light taste and texture

• High smoke point for versatile cooking

• Easy to use in dressings and marinades

• Contains some antioxidant compounds

Cons

• High in omega-6 fatty acids

• Often heavily refined and processed

• Less stable under repeated high heat compared to monounsaturated-fat-rich oils

• May contribute to imbalance in fat intake if overused

Considerations

Grapeseed oil is high in omega-6 polyunsaturated fats. While omega-6 fats are essential, excessive intake without enough omega-3 fats may contribute to inflammation in some individuals. Many grapeseed oils are also highly refined, making cold-pressed versions a better option when available.

Alternatives

Extra virgin olive oil, avocado oil, or high-oleic sunflower oil may offer greater oxidative stability and less processing.

Bottom Line: Grapeseed oil can be a useful, versatile oil for cooking, but choosing minimally processed versions and balancing omega-6 intake with omega-3-rich foods is important.

Vegetable Shortening: the baking staple

Vegetable shortening is a highly processed fat designed primarily for baking applications. It is valued for its texture, shelf stability, and ability to create tender baked goods.

Best Uses

• Pie crusts

• Biscuits

• Frostings

• Commercial-style baked goods

Benefits

• Excellent for flaky pastries and soft baked textures

• Stable at room temperature

• Long shelf life

• Commonly used in frostings and commercial baking

Pros

• Produces consistent baking results

• Creates tender and flaky textures

• Affordable and shelf-stable

• Neutral flavor works in many recipes

Cons

• Highly processed

• Often made with refined industrial oils

• Limited nutritional value

• May contain large amounts of omega-6 fats or interesterified fats

Considerations

Although many modern shortenings are now trans-fat free, they remain highly processed and often contain refined soybean, cottonseed, or palm oils. They provide little nutritional value and are generally best used occasionally rather than as an everyday cooking fat.

Alternatives

Butter, coconut oil, olive oil, avocado oil-based baking fats, or lard can often be substituted depending on the desired texture and flavor.

Bottom Line: Vegetable shortening may improve texture and consistency in baking, but due to its highly processed nature, it is best used sparingly and not relied upon as an everyday fat source.

Which Cooking Oil Is Healthiest?

There is no single “best” oil for every situation. Instead, the healthiest approach depends on use:

• Olive oil → best everyday, heart-healthy option

• Avocado oil → best for high-heat cooking

• Canola oil → practical and budget-friendly in moderation

• Grapeseed oil → neutral flavor and good for high-heat cooking, but best used in moderation due to high omega-6 content

• Coconut oil → occasional use, flavor-based cooking

• Vegetable shortening → best limited for occasional baking and texture purposes due to higher saturated fat and processing

• Lard → traditional cooking fat that can work for flavor and texture, but should generally be used in moderation because of its saturated fat content

• Cooking sprays → helpful for portion control

The Bigger Picture: What Actually Matters Most

It is easy to get caught up in comparing oils, but research consistently shows that overall dietary patterns matter far more than individual ingredients.

Long-term health outcomes are more strongly influenced by:

• Total fiber intake

• Fruit and vegetable consumption

• Protein adequacy

• Minimally processed food intake

• Physical activity levels

• Sleep quality

• Consistency over time

In other words, the type of oil you use matters far less than the overall quality of your diet and lifestyle.

Healthy Takeaways

• Cooking oils are not “good” or “bad”, they serve different purposes

• Unsaturated fats (olive, avocado, canola) are generally more heart-friendly

• Saturated fats (like coconut oil) are best used in moderation

• Cooking method matters as much as oil choice

• Consistency and overall diet quality matter most for long-term health

References

1. Harvard T.H. Chan School of Public Health. (n.d.). Fats and cholesterol. The Nutrition Source.

2. Mayo Clinic Staff. (n.d.). Dietary fats: Know which types to choose. Mayo Clinic.

3. U.S. Department of Health and Human Services & U.S. Department of Agriculture. (2020–2025). Dietary Guidelines for Americans.

4. World Health Organization. (2023). Trans fat elimination.

5. American Heart Association. (2021). Dietary fats. American Heart Association

6. Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., & Yusuf, S. (2020). Saturated fats and health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857. https://doi.org/10.1016/j.jacc.2020.05.077

7. National Institutes of Health, Office of Dietary Supplements. (2021). Vitamin E fact sheet for health professionals. NIH Office of Dietary Supplements

8. Sacks, F. M., Lichtenstein, A. H., Wu, J. H. Y., Appel, L. J., Creager, M. A., Kris-Etherton, P. M., Miller, M., Rimm, E. B., Rudel, L. L., Robinson, J. G., Stone, N. J., & Van Horn, L. V. (2017). Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 136(3), e1–e23. https://doi.org/10.1161/CIR.0000000000000510

9. United States Department of Agriculture. (n.d.). FoodData Central. USDA FoodData Central

10. Wang, D. D., & Hu, F. B. (2017). Dietary fat and risk of cardiovascular disease: Recent controversies and advances. Annual Review of Nutrition, 37, 423–446. https://doi.org/10.1146/annurev-nutr-071816-064614