Choosing the right cooking oil can feel overwhelming when you’re standing in the grocery aisle staring at dozens of bottles. Your choice of cooking oil affects both the taste of your food and your family’s health. Different oils contain various types of fats, and some support heart health while others can increase disease risk. Extra virgin olive oil stands out as the healthiest cooking oil because of its heart-protective fats, antioxidants, and versatility in the kitchen.
Key Takeaways
- Extra virgin olive oil is the healthiest cooking oil because it contains heart-protective monounsaturated fats, powerful antioxidants, and anti-inflammatory compounds.
- Different cooking oils have different smoke points, which determines whether they’re suitable for high-heat cooking or better for low-heat applications and dressings.
- Avocado oil offers a healthy alternative for high-temperature cooking with its smoke point above 480°F and neutral flavor.
- Avoid oils high in saturated fats and trans fats, including tropical oils like coconut and palm oil, stick margarine, and vegetable shortening.
Understanding Oil Types and Their Impact
Before we dive into the specific healthiest oils to cook with, it is important to learn about the source of your oil, its fat content, and the manner in which it is processed. The type of oil you choose can greatly influence the nutritional value and flavor of your meals.
Healthy fats include monounsaturated and polyunsaturated fats, which are typically liquid at room temperature. These fats lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels in your body. You’ll find monounsaturated fats in foods like olives, avocados, and nuts, along with their associated cooking oils. Polyunsaturated fats are also called omega-6 and omega-3 fatty acids, and they appear in oily fish like salmon and tuna, as well as walnuts, chia seeds, and flaxseeds.
Saturated fats are usually solid at room temperature and are considered less healthy. These fats commonly show up in butter, whole milk, yogurt, cheese, lard, bacon fat, fatty cuts of red meat, poultry skin, coconut oil, palm oil, and palm kernel oils. Saturated fats raise your LDL cholesterol levels, leaving you at higher risk for heart disease and stroke.
Trans fats should be reduced in a healthy diet, whether you’re looking for weight loss or just preventative health. They’re commonly found in packaged and processed foods. The words “partially hydrogenated oils” are a red flag for these fats, which raise bad cholesterol and lower good cholesterol simultaneously.
Source and Fat Content
The source of your cooking oil—whether it’s derived from plants, seeds, nuts, or fruits—affects its composition and health benefits. Oils are generally categorized based on their fat content: saturated, monounsaturated, and polyunsaturated fats. The ratio of omega-3 to omega-6 fatty acids in your oils matters significantly for reducing inflammation in your body. Omega-3 fatty acids are anti-inflammatory and protect against chronic diseases including various cancers. Meanwhile, omega-6 fatty acids can promote inflammation in the body when consumed in excess, potentially increasing blood pressure, allergic reactions, and platelet aggregation.
Essential fatty acids are necessary for healthy cell membranes, proper development of the brain and nervous system, and the production of hormone substances that regulate the immune system. Fats also help you better absorb nutrients like vitamins A, D, E, and K, and can help you feel more satisfied from your meals.
Processing Methods
The way an oil is processed also impacts its quality. Cold-pressed or minimally processed oils retain more nutrients and beneficial compounds compared to highly refined oils. Cold pressing involves mechanically pressing the oil out of the source without using heat, preserving its natural antioxidants and flavor.
Oils are refined through filtering, bleaching, or heating, which removes their volatile compounds. Refining them makes them shelf-stable, gives them a neutral taste, and increases their smoke point, but it also destroys some beneficial nutrients and enzymes. Choosing unrefined, extra-virgin, or cold-pressed oils gives you the most health benefits and is best for your body long-term.
Suitable for Cold or Hot Dishes
Not all oils are suitable for every cooking method. Some oils have a low smoke point, making them better for cold dishes or low-heat cooking, while others can withstand high temperatures and are ideal for frying or baking. Understanding which oil to use for different types of dishes can help you maximize both flavor and health benefits.
An oil’s smoke point is the temperature at which it starts to smoke and break down. Paying attention to smoke points is important because cooking past that point can produce harmful byproducts that can harm health like the toxic compound acrolein and free radicals. When oils break down, they begin to lose valuable nutrients like polyphenols and antioxidants, they may taste bitter and unpleasant, and they can generate free radicals which damage cells in the body.
Quantity Matters
When choosing an oil, consider the quantity used in your daily consumption. Even the healthiest oils can contribute to excessive calorie intake if used in large amounts. Moderation is key to maintaining a balanced diet.
The recommendation for cooking oils and fats is about 3 teaspoons per day based on a 2,000-calorie diet. This doesn’t include fats found in other foods, like eggs, nuts and seeds. All oils are calorie-dense at 9 calories per gram, which is far more than carbohydrates or protein at 4 calories per gram. Fat should make up between 25% and 35% of your total daily calories.
Now that we have a better grasp on what to choose, join us as we look at the healthiest oils to cook with.
Why Extra Virgin Olive Oil Wins Top Spot
A consensus among most chefs, whether home cooks or professionals, is that olive oil is one of the healthiest oils to cook with. Five registered dietitians interviewed for recent health articles unanimously chose olive oil, particularly extra virgin olive oil (EVOO), as their top pick for the healthiest cooking oil.
EVOO stands out not only for its favorable fatty acid profile but also for its abundance of bioactive compounds, particularly polyphenols, that support cardiovascular and metabolic health. As one of the most common alternatives to regular cooking oil, olive oil’s rich monounsaturated fats keep those bad cholesterol levels down. In fact, it goes a step further by maintaining, and sometimes even boosting HDL (good cholesterol) levels.
Nutritional Profile of EVOO
Extra virgin olive oil provides 2.93 milligrams of vitamin E per tablespoon, which covers 20% of the Daily Value. Vitamin E functions as a powerful antioxidant in the body, protecting cells from damage and oxidative stress. The oil’s powerful antioxidants fight away various ailments such as heart disease.
EVOO is rich in monounsaturated fats, primarily oleic acid, which have been consistently shown to lower LDL cholesterol and reduce overall cardiovascular risk when used in place of saturated fats like butter, lard, or tropical oils. EVOO also is packed with polyphenol antioxidants, which reduce inflammation in the body, lower the risk of chronic diseases, and promote overall health.
Extra virgin olive oil has the lowest oxidation rate of any cooking oil. This means it’s less prone to promoting free radicals, which are chemicals that are highly reactive and can damage cells. Oxidative stress caused by free radicals can lead to cancer and other diseases. EVOO also contains hydroxytyrosol, an organic compound with anti-inflammatory, anti-tumor, antiviral, antibacterial, and antifungal properties.
Heart Health Benefits
Cardiovascular health is boosted by olive oil, particularly if it is extra virgin. Using the oil for your daily cooking reduces the risk of heart disease, while also curbing inflammation. It also helps that the oil has a positive overall effect on cholesterol. Olive oil protects against atherosclerosis, which is plaque buildup in the arteries, and lowers heart disease risk factors like high blood pressure and elevated cholesterol.
Research has consistently linked olive oil-rich diets to a reduced risk of heart disease and other health conditions like type 2 diabetes. Studies show benefits to consuming up to 4 tablespoons of extra virgin olive oil per day, but that would take the place of all other oils and added fats.
Understanding Smoke Points and Cooking Methods
It’s essential to pay attention to each cooking oil’s smoke point and use the appropriate oil for your cooking method. Different oils work better for different types of cooking based on how much heat they can handle before breaking down.
What Is Smoke Point
The smoke point is the temperature at which an oil starts to smoke and break down. When cooking past that temperature, the oil produces toxic fumes and free radicals that can harm your health. More refined oils generally have higher smoke points than unrefined versions.
When oils break down from excessive heat, they begin to lose valuable nutrients like polyphenols and antioxidants. The oil may also taste bitter and unpleasant. If your oil starts to smoke or catches fire, don’t use it and throw it out immediately. Oil starts to degrade once it reaches its smoke point.
Keep in mind that while extra virgin olive oil works well for low- to moderate-heat cooking, heating it can reduce its quality. Research shows that cooking at 248 degrees Fahrenheit can lower EVOO’s phenolic compounds by about 40%, and cooking at 338 degrees Fahrenheit can reduce them by up to 75% after 15 to 60 minutes, compared to raw EVOO. If you’d like to reap the benefits of EVOO’s antioxidants, it’s best to use it in its raw form, such as drizzled over a salad.
Smoke Points of Common Healthy Oils
| Oil | Smoke Point | Best Uses |
|---|---|---|
| Avocado oil | 520°F | Searing, roasting, stir-frying, high-heat cooking |
| Refined olive oil | 465°F | High-heat cooking, all-purpose |
| Peanut oil | 450°F | Stir-frying, deep frying |
| Sesame oil (untoasted) | 350-410°F | Stir-frying, moderate heat |
| Extra virgin olive oil | 325-410°F | Low to medium heat, sautéing, dressings |
| Coconut oil | 350°F | Baking, moderate heat |
| Flaxseed, walnut, toasted sesame oils | Not suitable for heating | Dressings, drizzling, finishing |
Cooking at Different Temperatures
For high-heat cooking methods like searing and roasting, use oils with smoke points above 450°F, such as avocado oil or refined olive oil. These oils can withstand the intense heat without breaking down and creating harmful compounds.
Medium-heat cooking, like sautéing and baking, works well with extra virgin olive oil, sesame oil, and peanut oil. These oils maintain their beneficial properties when cooked at moderate temperatures between 325°F and 410°F.
Low-heat and no-heat applications benefit most from extra virgin olive oil, flaxseed oil, and walnut oil. Use these for salad dressings, marinades, dips, and drizzling over finished dishes to preserve their maximum nutritional value and flavor.
Healthiest Oils to Cook With
Avocado Oil
Avocado oil, extracted from avocado pulp, is rich in heart-healthy monounsaturated fats, particularly oleic acid. It helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Additionally, it contains vitamin E, an antioxidant that protects cells from damage.
This oil has a high smoke point of around 520°F (271°C), making it ideal for grilling food, or frying, baking, and roasting it without breaking down. Dietitians recommend avocado oil because it’s mild-flavored and has a high smoke point. You can add it to any dish or baked good, and its neutral flavor won’t overpower the taste.
Avocado oil’s anti-inflammatory properties can help reduce inflammation and prevent related diseases. The oil also enhances the absorption of fat-soluble vitamins (A, D, E, and K) and has a mild, buttery flavor that complements various dishes. Its versatility and health benefits make it a top choice for cooking.
Similar to olive oil, avocado oil is packed with heart-healthy monounsaturated fats. Because of its neutral flavor and versatility, avocado oil is a solid choice for an everyday cooking oil. Use avocado oil to sauté or roast vegetables, eggs, fish, and meat. Swap avocado oil for butter or other oils in muffins, breads, and other baked goods. Whisk avocado oil into homemade salad dressings, marinades, and dipping sauces, or drizzle it over roasted vegetables, pastas, or grain bowls.
Olive Oil
Extra virgin olive oil and sesame oil is best for cooking at medium to low heat, dips, salad dressings, and sauces. EVOO is appropriate for everyday low- and medium-heat cooking methods like sautéing, even though it has a lower smoke point than refined olive oil.
Registered dietitians recommend using EVOO to make sauces, marinades, and dressings, or as a finishing oil drizzled on top of salads, meats, soups, pasta, and bread. Virgin olive oils, including extra virgin olive oil, are considered the highest in quality as they’re richer in protective compounds than refined olive oil.
Be careful, though, when storing your olive oil. Some versions tend to be on the expensive side and are best kept in a cool, dark place. Make sure the product is used to whip up some of your best dishes before the shelf life expires.
Vegetable Oil
Vegetable oil is low in saturated fats and has a high content of monounsaturated and polyunsaturated fats, which help lower bad cholesterol levels known as LDL. There are a variety of vegetables that supply our bodies with the oh-so-crucial Vitamin E content. This is one of the vitamins that are essential for combating toxins and keeping them out of our bodies. It also keeps aging and chronic disease at bay.
Essential fatty acids are aplenty in certain types of vegetable oils such as soybean and sunflower. By cooking in these, our cardiovascular and nervous systems are strengthened to perform at their best levels to keep the body fighting fit.
The high smoke point means vegetable oil is far more suitable when it comes to frying, sautéing, and baking compared to oils that have high saturated fat content. The neutral flavor also ensures that they alter the taste of the food in a minimal way.
The benefits of vegetable oils vary depending on the types of oil and the way in which they are processed. For example, cold-pressed or minimally processed oils have a tendency to retain more nutrients. They also contain more beneficial substances when compared to their highly refined counterparts.
Corn Oil
As is the case with any oil, moderation is necessary to reap the full health benefits it provides. You’ll notice a common theme in these oils, and that is the low levels of saturated fats. As mentioned earlier, this composition is a friend to the heart and boosts cardiovascular health.
Cell structure and brain function are also helped by corn oil due to its high content of polyunsaturated fats. In particular, it has linoleic acid, an omega-6 fatty acid. Toxins are once again fended off with the help of the vitamin E provided by the tocopherols in corn oil.
Bad cholesterol is taken care of by phytosterols, which are classified as plant compounds. These substances are a great help when it comes to health, as they tend to absorb the cholesterol content of our daily diet. This again has a high smoke point and does not break down easily.
Taste-wise, this oil has a mild flavor. Therefore, it does not alter the integrity of the food being cooked in it.
Sesame Oil
Unlike the other cooking oils mentioned in this blog, sesame oil has a bit of a flavor. Make no bones about it, this oil has a rich and nutty flavor. This, allied with a sweet tinge, adds an extra level of depth to most dishes in which it is used.
Both monounsaturated and polyunsaturated fats add a healthy dose of the right kind of fat you need to be putting in the body. Apart from that, its composition is high in healthy unsaturated fats. As we discussed earlier, these are great sources to reduce LDL or bad cholesterol, which can lead to heart trouble.
Untoasted sesame oil has a smoke point between 350 and 410 degrees Fahrenheit, making it suitable for stir-frying and moderate-heat cooking. Toasted sesame oil should be reserved for finishing dishes and adding flavor rather than cooking at high temperatures.
Oils to Avoid for Better Health
Not all cooking oils support your health goals. Some oils contain high levels of unhealthy fats that can increase your risk of heart disease and chronic illness.
You should avoid oils or fats high in trans fats or hydrogenated fats, like stick margarine and vegetable shortening. Trans fatty acids have been shown to increase bad LDL cholesterol and decrease good HDL cholesterol. This increases your risk of heart disease and other chronic illnesses. The words “partially hydrogenated oils” on ingredient labels indicate the presence of these harmful trans fats.
Avoid or limit oils high in omega-6 fatty acids. This includes common vegetable oils (such as soybean or grapeseed oil), corn oil in excess, safflower oil, sunflower oil, and cottonseed oil. Omega-6s promote inflammation in the body and have the potential to increase your blood pressure, allergic reactions, and platelet aggregation. Research shows that the proportion of omega-3s and omega-6s is important. You want to include more oils rich in omega-3s and cut back on oils high in omega-6s. Reducing inflammation plays a critical role in preventing and treating chronic diseases like cancer.
Tropical oils like coconut and palm oil are 90% saturated fat and remain solid at room temperature. The research on coconut oil is inconsistent. Traditionally, health experts recommend limiting saturated fatty acids because they can increase the risk of heart disease. Recent research shows conflicting results on the effect of saturated fats in heart disease. Studies have found an association between coconut oil and higher levels of good HDL cholesterol. However, coconut oil consumption may also raise bad LDL cholesterol, total cholesterol, and serum triglycerides, all of which are risk factors for heart disease. Coconut oil is not a miracle food, but it can be used for cooking and baking in moderation. It shouldn’t be your sole source of fat.
Butter is similar to coconut oil in that there are conflicting studies about its health effects. There is more available research showing that animal fats like butter increase bad LDL cholesterol and triglycerides. It’s OK to use butter sparingly and occasionally, but dietitians recommend avocado oil and extra virgin olive oil for everyday use instead.
How to Use Healthy Cooking Oils Properly
Understanding the best ways to use your healthy cooking oils helps you get the most nutrition and flavor from them. Different oils excel in different cooking applications based on their smoke points and flavor profiles.
Best Uses for Different Oils
Use the oils listed above for all your cooking needs. These oils are generally safe, including at higher temperatures, though deep-fat frying is not recommended as a healthy cooking method.
Avocado oil is ideal for roasting and stir-frying meats and vegetables, searing meats on the stove, and baking. Its high smoke point and neutral flavor make it incredibly versatile for high-heat applications.
Extra virgin olive oil and sesame oil work best for cooking at medium to low heat. Use them for dips, salad dressings, and sauces. EVOO shines when drizzled over finished dishes to add flavor and nutrition.
Flaxseed and walnut oil are good for salad dressings and drizzling on top of dishes to add flavor. These oils should never be heated as they have very low smoke points and will break down quickly, creating bitter flavors and losing their beneficial omega-3 fatty acids.
Smart Cooking Practices
Use healthy oils to make your own salad dressings, marinades, dips, and sauces. Grill, stir-fry, bake, or roast foods with appropriate oils for the temperature. Coat pans to keep food from sticking instead of using cooking sprays with additives. Lightly drizzle oils on foods for flavor as a finishing touch. Season cast-iron cookware with healthy oils to maintain the pan’s surface.
Substitute healthy oils for butter, stick margarine, or solid fats in your recipes. This simple swap can significantly improve the nutritional profile of your meals without sacrificing taste.
Don’t reuse or reheat any cooking oil. Once oil has been used for cooking, it has already begun to break down and will degrade further with additional heating. Reusing oil increases the formation of harmful compounds and free radicals.
Proper Storage and Selection Tips
Storing your cooking oils correctly preserves their nutritional value and prevents them from going rancid. Proper storage extends the shelf life of your oils and ensures you get the maximum health benefits.
Store oils in a cool, dark, and dry place away from heat sources like your stove. Light and heat accelerate the oxidation process, causing oils to break down more quickly. Keep bottles tightly sealed when not in use to prevent exposure to air, which also contributes to oxidation.
Use oils within 30 to 60 days after opening for optimal freshness and nutritional value. Buy oil in smaller containers if you don’t use it frequently. This way, you will most likely use it before it expires. Check the best-by date on bottles and replace any oil that smells bitter, rancid, or “off.” If the oil smells bad, don’t use it and throw it out. When oil is stored too long, it can become oxidized or rancid and will have a distinct smell.
Choose unrefined, extra-virgin, or cold-pressed oils when possible to get the most nutrients and beneficial compounds. Look for oils with less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats listed in the ingredients.
Picking healthier, unrefined cooking oils gives you the most health benefits and is best for your body long-term. Refined oils are more shelf-stable but have lost some nutrients and enzymes during processing.
How Much Cooking Oil Should You Use Daily
Even the healthiest oils need to be consumed in moderation because of their high calorie content. Understanding proper portion sizes helps you enjoy the benefits of healthy oils without overdoing your calorie intake.
The recommendation for cooking oils and fats is about 3 teaspoons per day based on a 2,000-calorie diet. This amount doesn’t include fats found in other foods like eggs, nuts, seeds, avocados, and fatty fish.
All oils are calorie-dense at 9 calories per gram. That’s far more than carbohydrates or protein, which have 4 calories per gram each. Most oils contain about 120 to 125 calories per tablespoon and about 14 grams of total fat. Fat should make up between 25% and 35% of your total daily calories for a balanced diet.
If you’re using a condiment that contains oil, like salad dressing or mayonnaise, stick to a portion size of 2 to 3 tablespoons. Studies have shown benefits to consuming up to 4 tablespoons of extra virgin olive oil per day, but that would take the place of all other oils and added fats in your diet.
You’ll get more benefits from extra virgin olive oil and other healthy choices by using them for a quick sauté rather than using excessive amounts for deep frying. When it comes to cooking oil, focus on quality over quantity.
Making Smart Oil Choices for Better Health
Selecting the healthiest cooking oil doesn’t have to be complicated. Extra virgin olive oil offers the most health benefits with its monounsaturated fats, antioxidants, and anti-inflammatory properties that protect your heart and overall health. Avocado oil serves as an excellent alternative for high-heat cooking. Remember to check smoke points, store oils properly in cool, dark places, and use them within a year of opening. By replacing butter, lard, and tropical oils with healthier options, you take an important step toward protecting your heart and reducing chronic disease risk.
Get Nutrition Support
There is no harm in seeking professional help to learn about the healthiest oils to cook with that are suited to your cooking needs. This will help you whip up a delectable meal while ensuring that your health remains at its peak.
Book a session with a Dietitian Live dietitian to get more tips and tailored guidance. We will guide you on how to combat heart disease, keep those bad cholesterol levels in check, and work around any other conditions that may impact you.
Frequently Asked Questions About Healthy Cooking Oils
Is olive oil or avocado oil healthier?
Both olive oil and avocado oil are excellent healthy choices with similar nutritional profiles. Extra virgin olive oil contains more antioxidants and polyphenols, making it superior for heart health and disease prevention. However, avocado oil has a higher smoke point of 520°F compared to EVOO’s 325-410°F, making it better for high-heat cooking methods like searing and roasting. For everyday cooking at medium to low heat and for dressings, choose extra virgin olive oil. For high-heat cooking, avocado oil is the better option. Many health experts recommend keeping both oils in your pantry to use for different cooking applications.
Can you fry with extra virgin olive oil?
You can fry with extra virgin olive oil, but it’s not the ideal choice for high-heat frying. EVOO has a smoke point between 325-410°F, which makes it suitable for light sautéing and medium-heat cooking but not for deep frying or high-heat searing. When you heat EVOO to high temperatures, you lose many of its beneficial antioxidants and polyphenols. Research shows that cooking at 248°F reduces phenolic compounds by 40%, and at 338°F, they decrease by 75%. For frying, choose oils with higher smoke points like avocado oil or refined olive oil. Save your extra virgin olive oil for drizzling, dressings, and low to medium-heat cooking to get the maximum health benefits.
What is the healthiest oil for baking?
Extra virgin olive oil and avocado oil are both excellent choices for baking. EVOO works well in baked goods that benefit from its subtle fruity flavor, such as Mediterranean-style breads, cakes, and muffins. Avocado oil is ideal when you want a neutral flavor that won’t affect the taste of your baked goods. Both oils can replace butter or other oils in recipes at a 1:1 ratio. For high-temperature baking above 375°F, avocado oil is the better choice because of its higher smoke point. Vegetable oil and refined olive oil also work for baking, though they offer fewer health benefits than EVOO and avocado oil. Avoid using flaxseed and walnut oils for baking, as they cannot withstand the heat.
Are seed oils unhealthy?
Seed oils are not inherently unhealthy, but many common seed oils contain high levels of omega-6 fatty acids, which can promote inflammation when consumed in excess. Oils like soybean, corn, safflower, sunflower, cottonseed, and grapeseed oil fall into this category. The ratio of omega-3 to omega-6 fatty acids in your diet matters significantly for reducing inflammation. While your body needs some omega-6 fatty acids, most people consume far too many relative to omega-3s. This imbalance can increase blood pressure, allergic reactions, and platelet aggregation. Limit your intake of high omega-6 seed oils and choose oils rich in omega-3 fatty acids like flaxseed and walnut oil, or opt for oils high in monounsaturated fats like olive oil and avocado oil instead.
Is coconut oil a healthy cooking oil?
Coconut oil is a controversial choice with conflicting research about its health effects. Coconut oil is 90% saturated fat, which traditionally has been linked to increased risk of heart disease. Recent studies show that coconut oil may raise good HDL cholesterol levels, but it also raises bad LDL cholesterol, total cholesterol, and triglycerides—all risk factors for heart disease. Coconut oil does contain medium-chain triglycerides (MCTs), which are easily absorbed and beneficial for people with fat absorption disorders like cystic fibrosis, celiac disease, Crohn’s disease, and pancreatitis. The bottom line is that coconut oil is not a miracle food and should not be your sole source of fat. You can use it in moderation for cooking and baking, but dietitians recommend avocado oil and extra virgin olive oil for everyday use instead.
How do you know when cooking oil has gone bad?
You can tell when cooking oil has gone bad by using your sense of smell primarily. If the oil smells bitter, rancid, or “off,” throw it out immediately. When oil is stored too long, it becomes oxidized or rancid and develops a distinct, unpleasant smell. Visually, bad oil may appear cloudy or darker than usual. If you notice any mold or unusual particles floating in the oil, discard it. Generally, oils should be used within 30 to 60 days after opening for optimal freshness. Always check the best-by date on the bottle and store oils in a cool, dark, dry place with the cap tightly sealed. If your oil starts to smoke at a lower temperature than usual during cooking, this indicates it has degraded and should not be used.
What’s the difference between refined and unrefined oil?
The difference between refined and unrefined oil lies in how the oil is processed after extraction. Unrefined oils, also called virgin or extra-virgin oils, are minimally processed and often cold-pressed, meaning they’re extracted mechanically without heat or chemical solvents. These oils retain more nutrients, antioxidants, beneficial compounds, and natural flavors. Refined oils go through filtering, bleaching, or heating processes that remove volatile compounds. Refining makes oils more shelf-stable, gives them a neutral taste, and increases their smoke point, but it also destroys some beneficial nutrients and enzymes. For maximum health benefits, choose unrefined, extra-virgin, or cold-pressed oils when possible. However, refined oils can be useful for high-heat cooking where you need a higher smoke point and neutral flavor. Quality matters more than quantity when selecting your cooking oils.
