Which cooking oil is best?

 

 

 

Choosing the right cooking oil can feel overwhelming—there are so many options, so many claims, and so much conflicting nutrition advice. As an example, here are some recent news articles on Cooking Oils & Health

• America’s most-used cooking oil may directly contribute to obesity 

• Replacing butter with plant-based oils linked to lower risk of premature death

• Concerns over reused frying oil and long-term health effects

• Evidence links high omega-6 / seed-oil consumption to colon cancer

But the truth is simpler than it seems. The best cooking oil isn’t just about smoke points or flavor—it’s about using fat wisely, keeping omega-6 fats in balance, and remembering that most of the fat we eat doesn’t even come from home cooking. It comes from processed foods.

Here’s a guide to help you make smarter choices.

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1. Use Only the Amount of Fat You Need

• Measure your oil—don’t pour freely.

• Use nonstick cookware or air-frying to reduce added fat.

• Finish dishes with 1–2 tsp instead of cooking with large amounts.

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2. Keep Omega-6 Intake Low

Why? Too much omega-6, especially relative to omega-3, may promote inflammation.

Tips to balance:

• Choose low–omega-6 oils for daily cooking.

• Increase omega-3 foods (fish, flax, chia, walnuts).

• Limit packaged snacks, fast foods, and fried foods.

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3. Best Oils for Everyday Use

✔️ Extra-Virgin Olive Oil (EVOO)

• Low omega-6

• High in antioxidants

• Ideal for low–medium heat

✔️ Avocado Oil

• High smoke point

• Neutral flavor

• Good for high heat

  Higher in omega-6 → use occasionally, not daily 

✔️ High-Oleic Sunflower/Safflower/Soybean

• Much lower omega-6 than regular versions

• Heat stable

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4. Traditional & Popular Oils

Desi Ghee

• Excellent heat stability

• Low omega-6

• Rich flavor—use sparingly due to saturated fat

Rice Bran Oil

• High smoke point

• Contains antioxidants

• Higher in omega-6 → use occasionally, not daily

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5. Oils to Use Sparingly (High Omega-6)

• Soybean oil

• Corn oil

• Grapeseed oil

• Generic “vegetable oil” blends

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6. Specialty Oils

• Coconut oil: flavorful, high saturated fat → occasional use

• Sesame oil: strong flavor → use as a finishing oil

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7. Hidden Sources of Unhealthy Fats

Ultra-processed foods often contain lots of omega-6–rich oils:

• Chips & crackers

• Cookies & baked goods

• Frozen meals

• Fast food

• Store-bought dressings & sauces

• Granola & cereal bars

• Plant-based meat substitutes

Tip: Check ingredient lists—avoid “soybean oil” or “vegetable oil” where possible.

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8. Simple Oil Strategy

• Daily: EVOO

• High heat: Avocado oil

• Flavor: Ghee (small amounts)

• Neutral option: High-oleic sunflower/safflower

• Occasional: Rice bran oil

• Limit: Soybean, corn, vegetable oil blends

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What to do:

• Read the ingredient list: look for “soybean oil,” “vegetable oil,” or “corn oil.”

• Prioritize minimally processed whole foods.

• Choose snacks made with olive or high-oleic oils when possible.

• Cook more meals at home where you control the fat.

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Bottom Line

The healthiest diet isn’t just about choosing the “right” oil—it’s about:

• Using only the recommended amount of added fat,

• Keeping omega-6 intake in check, and

• Limiting oils hidden in processed and ultra-processed foods.

With a few mindful choices, you can support better long-term health without sacrificing flavor or convenience.

Disclaimer:
This post is not written by a registered dietitian, nutritionist, or medical professional. The information shared in this post reflects personal preferences
and general guidelines for healthy eating. It is not intended to provide medical or individualized nutrition advice. Please consult a qualified healthcare provider, registered dietitian, or nutritionist for recommendations tailored to your specific health needs and circumstances.