The Good, The Bad, and The Smoky: Choosing the Right Cooking Oil

With so many options on the shelves, each claiming unique health benefits, it can be confusing to determine which oils are truly good for you and which ones might do more harm than good.

I rarely deep-fry, but, for everyday cooking, peanut or sesame oil is my go-to for its nutty flavor, while extra virgin olive oil finds its place in my salads and breads. But is your favorite oil truly the best for your health and cooking needs? The key lies in understanding smoke points, fat compositions, and health impacts.

Read on to discover which oils deserve a place in your kitchen and which ones should be used with caution.

The Science Behind Cooking Oils
Every oil has a smoke point—the temperature at which it starts breaking down and releasing harmful compounds. High-smoke point oils are best for frying, while unrefined or low-smoke point oils work better for dressings or light sautéing.

Research suggests that excessive consumption of oils rich in saturated and trans fats may increase the risk of cardiovascular diseases, while monounsaturated and polyunsaturated fats can be beneficial.

Best Oils for Cooking

• Olive Oil – The Versatile Choice
  Olive oil, especially extra virgin, is rich in monounsaturated fats and antioxidants, making it excellent for heart health. Studies show that the Mediterranean diet, which heavily features olive oil, is linked to lower cardiovascular disease risk. However, extra virgin olive oil has a lower smoke point (190–220°C), so it’s best used for dressings, light sautéing, or finishing dishes. For deep frying, a refined version with a higher smoke point is preferable.
  
  
• Peanut Oil – A Hidden Gem
  I enjoy peanut oil for stir-fries and Indian-style tadkas. It has a high smoke point (~230°C) and is rich in monounsaturated fats. Additionally, research suggests that peanut oil contains resveratrol, a compound known for its anti-inflammatory properties.
  
  
• Mustard Oil – The Bold Choice
  Mustard oil has been a staple in Indian households for centuries. Mustard seeds have antibacterial properties and the oil is rich in omega-3 fatty acids. Cold-pressed mustard oil enhances flavors in pickles and marinades but should be consumed in moderation due to its erucic acid content.
  
  
• Avocado Oil – The Modern Superfood
  Avocado oil is gaining popularity for its high smoke point (~270°C) and heart-friendly monounsaturated fats. Studies indicate that it may help in reducing LDL cholesterol. The extra-virgin, cold-pressed avocado oil is great for drizzling over salads and is gaining popularity every day.

Oils to Avoid or Use with Caution
Vegetable and some seed oils like refined sunflower, soybean, canola, palm oil are commonly used due to affordability and high smoke points. However, refined versions undergo heavy processing, stripping them of nutrients and sometimes introducing trans fats. Excessive consumption of omega-6-rich oils like soybean and sunflower oil is linked to inflammation.

Final Thoughts: Balance is Key
Choosing the right cooking oil depends on your cooking method and health goals. A mix of oils—olive for light cooking, peanut or mustard for Indian flavors, and avocado for versatility—works best. As research evolves, it's important to stay informed and use oils in moderation.

This article provides general information and discussions about health, nutrition and related subjects. The information and other content provided in this, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.