The Best and Worst Cooking Oil

1. Healthiest Cooking Oil

Olive Oil

For drizzling and quick frying, but not for deep frying. High in good fats, choose extra virgin oil for a boost in antioxidant content (usually used for dressing only).

Avocado Oil

Higher temperature point than olive oil, used for grilling. High in good fats, helps the body better absorb certain nutrients, and has lutein known to support good eyesight.

Sesame Oil

Use light sesame oil for stir frying and Dark sesame oil for dressings and sauces. High in good fats and has a full flavor aroma.

Peanut Oil

Good for high heat cooking. High in good fats, and high in phytosterols (plant fats) that is said to lower cholesterol. 

Sunflower Oil

Substitute this for vegetable oil. More economic, lesser bad fats and is as versatile as vegetable oil.

2. Moderately Healthy Cooking Oil

Palm Oil

High in saturated fats which may increase the body’s bad (LDL) cholesterol. Cheap and can be cooked at high heat. Key ingredient in many packed foods (cereal, bars).

Coconut Oil

Much higher content in saturated fats than palm oil (90%). Can be cooked in high heat. Have certain amounts of antioxidants. Good for topical applications to improve and moisturize hair and skin condition.

3. Unhealthiest Cooking Oil

Partially / Hydrogenated Oil / Canola Oil

A very versatile oil to use but contains Trans fats (Worst sort of fats) that can increase the risk of heart diseases.