Olive oil is the top choice of experts due to its many proven health benefits
What is the healthiest cooking oil? The opinions we hear from friends and family are different from time to time. But what do the experts think?
“Edible oil can definitely be part of a healthy diet,” says Natalie Rizzo, registered dietitian and special nutrition editor for TODAY.com.
Fats are mostly pure fat, but fats are important macronutrients for the body and function on many levels: from providing energy to supporting cell function.
According to the American Heart Association, the “key” is to eat more “good” or healthy fats (polyunsaturated and monounsaturated fats) and less “bad” or unhealthy fats (saturated and trans fats).
Olive oil
Olive oil is the top choice of experts due to its many proven health benefits. It is also convenient and can be used to cook or enhance many hot and cold dishes.
It has olive oil higher content of healthy fats compared to any other vegetable oil. Fats that help reduce it LDL cholesterol and blood pressure.
It’s also rich in polyphenols, vitamins and antioxidants, which reduce inflammation and improve heart health. This has been linked to reductions in heart disease, diabetes and other chronic diseases.
Experts recommend choosing “extra virgin olive oil” because it is less processed and usually cold-pressed, resulting in more nutrients and more flavor.
According to the US Food Safety Authority USDA, can withstand temperatures up to 210 degrees Celsius, making it a great choice for baked, sauteed, roasted and more. Extra virgin olive oil has the lowest oxidation rate of any oil. According to the Cleveland Clinicthis means it is more stable and less prone to release free radicals when heated.
Finally, one tablespoon or one serving of olive oil contains about 119 calories and 13.5 grams of fat.
And what is the least healthy cooking oil?
Experts point out that the least healthy cooking oil is coconut oil due to its high saturated fat content.
“Basically any oil except coconut oil is a good source of unsaturated fat and a healthy choice for cooking,” says Rizzo.
Coconut oil is 80%-90% saturated fat, compared to other oils that are typically 10-20%. In particular, it’s even higher in fat than butter, containing more than four grams of saturated fat per tablespoon.
Palm oil and palm kernel oil are also high in saturated fat and should be avoided, experts say.