Read time : 4 minutes
Walk into any supermarket today, and the cooking oil aisle feels like a battlefield of buzzwords, “cold-pressed,” “extra virgin,” “organic,” “cholesterol-free.” Everyone seems to have a favorite and an opinion on which oil is “the healthiest.” But here’s the truth: there isn’t a single perfect oil for all situations. What really matters is how you choose, rotate, and use oils wisely. Lets learn how to properly choose cooking oils
Here are five key guidelines to help you make smarter decisions when it comes to cooking oils:
1. Don’t Stick to Just One Oil, Rotate Oils
No single oil provides all the fatty acids your body needs. For instance, olive oil is rich in monounsaturated fats but lacks omega-3s, while canola or soybean oil have more polyunsaturated fats. Traditional oils like groundnut oil, palm oil, or sesame oil also bring unique nutrient profiles and flavors.
Rotating oils in your kitchen allows you to benefit from a variety of fatty acids and antioxidants. A study published in the Journal of Nutrition emphasizes that a diverse intake of fats improves heart health and supports cell function.
Practical tip: Use olive oil for salads, avocado oil for stir-frying, and groundnut oil for traditional deep-frying. Variety matters.
2. Read Labels and Understand the Fat Profile
Don’t choose cooking oil based on fancy packaging or buzzwords. The real story is in the label, it tells you about the oil’s fat composition, processing method, and any added ingredients. Some bottles labeled simply as “vegetable oil” are actually blends that have been highly refined and stripped of nutrients.
When reading labels, here’s what really matters:
Fat balance (saturated vs. unsaturated): Saturated fats (like those in palm or coconut oil) are stable for high-heat cooking but should be used in moderation. Unsaturated fats, both monounsaturated (olive, avocado, groundnut) and polyunsaturated (soybean, sunflower, flaxseed), are friendlier for your heart and overall health. A good rule of thumb: aim for oils with more unsaturated than saturated fats.
Trans fats: The World Health Organization warns that even small amounts of trans fats increase the risk of heart disease. Be cautious, “0g trans fat” on a label can still mean up to 0.5g per serving in some countries. Always check the ingredient list and avoid anything with partially hydrogenated oils.
Processing type: How oil is made affects both its nutrients and how well it performs in cooking. Refined oils (like refined canola or sunflower) are stable at high heat and great for frying. Cold-pressed or unrefined oils (like extra virgin olive oil) retain antioxidants and rich flavor but are better for dressings or light sautéing.
Bottom line: Knowing how to read labels and understand the fat profile helps you match the right oil to the right cooking method, and avoid hidden unhealthy components.
3. Be Cautious of Buzzwords
Terms like “extra virgin” and “cold pressed” can be helpful, but they’re not the whole story.
Extra virgin olive oil (EVOO) is minimally processed and contains antioxidants, but its smoke point is lower, making it better for dressings than deep-frying.
Cold pressed oils (like cold-pressed coconut or sesame oil) preserve more nutrients but can also spoil faster if not stored properly.
Don’t let marketing alone guide your choice. Always think about what cooking method you’re using.
4. Moderation Is Key
Here’s the most important truth: no oil is entirely good or bad. Even the healthiest oil can harm your body if overused. At the end of the day, oils are calorie dense, around 120 calories per tablespoon.
The American Heart Association recommends using oils in moderation and pairing them with whole foods like vegetables, grains, and lean proteins. It’s not the oil itself that harms, but the quantity and frequency of use.
Food for Thought
The oil you choose to cook with doesn’t have to be a confusing decision. By rotating oils, reading labels, avoiding marketing traps you learn how to properly choose cooking oils, and understanding fat composition, you can cook smarter and healthier. Remember, moderation is your best ally.
Next time you’re at the market, think less about chasing the “perfect” oil and more about building a balanced oil toolbox that fits your cooking style and culture.
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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