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List of Healthy Cooking Oils

Updated on August 29, 2014

Well, cooking oil which contains fat can be healthy too. Fat as a nutrient is needed by the body but should not be taken in excess amount because it is bad to the overall health. Excessive use of it is the reason for some major diseases -- heart problems, obesity and high cholesterol levels. There are many cooking oils available in the market and many researches and studies have been conducted to ascertain which cooking oils are healthy or not. Labeling for cooking oil products in supermarkets always state kinds of fats present in cooking oils. We want healthy fats and low in cholesterol levels not that which are damaging to our health. Monounsaturated fats are the ones which are healthier.

Mostly cooking oils are derived from plants but we can have oil fish as well. Cooking oils contains fats in various amounts.

The kinds of fats are: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. Cooking oils can be categorized under these types.

Kinds of fat 
Saturated Fats 
 Saturated fat is fat that consists of triglycerides containing only saturated fatty acid radicals which are not good for your health
Saturated fats increases LDL cholesterol  
Unsaturated Fats 
(Good fat) Unsaturated fat is a fat that is at least one double bond within the fatty acid chain. A fat molecule is considered "monounsaturated" if it contains one double bond plus an "polyunsaturated" means that ti contains more than one double bond. If ther eis a double bond formed, hydrogen atoms are eliminated. 
Lower level of LDL cholesterol 
The best fat is the monounsaturated fat which falls under the unsaturated fat 

Soem kind s of cooking oil in the market

Types of Fats in food :

Unsaturated fat

  • monounsaturated fat
  • polyunstaurated fat
  • trans fat
  • Cis fat
  • omega fatty acids

Saturated Fat

  • interesterified fat

Healthy Cooking Oils

Based on above descriptions there are considered healthy cooking oils.

The best cooking oil are the ones which has low fats -- preferred are the unsaturated fats --- Moderation is always the key when using these cooking oils.

Canola oil -- low in saturated fat -- high in monounsaturated fat and contains omega 3 fatty acid which is generally good for health. According to wikipedia the "The Canola Council of Canada states that it is completely safe and is the "healthiest" of all commonly used cooking oils". Plus it benefits the heart and approved by FDA, American Dietetic Association and the American Heart Association. It is good for the heart -- coronary heart disease.

Flax seed oil--- is also known as linseed oil. it contains high level of omega 3 fatty acids including the fresh flaxseed oil In fact, it It contains the highest level of omega 3 fatty acids among all vegetable oils". It is said to be good for the heart atherosclerosis, plus it is crucial for infants development.

Peanut oil -- is one of the good cooking oil and is good for the heart but for those who have allergies to peanut it should be avoided at all times. peanut oil is good as it it becomes very hot when you cooked with it. As a cooking oil it contains less damaging fatty acids. It also contains oleic acid and linoleic acid, palmitic and arachidonic acids.

Olive oil -- is an oil which is healthy and mainly It is rich in monounsaturated fat and is generally good for the ehart. Ol;ive oil ich in monounsaturated fats, oleic acid. It has favorable effect on regulation of cholesterol level it also helps in the "anti inflammatory, antithrombotic, antihypertensive as well as vasodilatory effects both in animals and in humans.".

non-hydrogenated and soft margarine oils are also healthy cooking oils as they contain less fats

safflower oil -- Safflower comes from herb, is flavorless and colorless, plus its nutrients is the same as sunflower. It is used mainly in cosmetics and as an oil for cooking, also in salad dressing, and used as ingredients in margarine.

sunflower oil -- is a non volatile oil and is derived form sunflower seeds. Sunflower oil is used in cooking food and as emollient is rich in polyunsaturated fats but also have omega 6 fatty acids. Sunflower oil contains linoleic acid. It also contains palmitic acid, stearic, oleic, linoleic.

Some of the oils which are high in saturated fats are: butter oil, palm kernel oil, margarine (hard), coconut and vegetable shortening.

  • According to Mayo Clinic the following are the list of cooking oil which has low saturated fats :  olive oil, peanut oil, canola oil, avocado, safflower, corn, sunflower, soy, mustard and cottonseed oils which are generally considered healthy cooking oil.
  • The National Heart plus the Lung and Blood Institute and World Heart Federation stated that they agree for saturated fats must be replaced with "polyunsaturated and monounsaturated fats".
  • Researches are still conducting researches as to the healthy components of several cooking oils and always a new research findings is welcome.
  • Consume food with fats moderately.


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    • profile image

      BK Lagorra 

      6 years ago

      Hello, beware of oil coming from Genetically-Engineered plants/animals or commonly called Genetically Modified Organism (GMOs). For example, the Canola Oil is actually from the Rapeseed plant which are genetically modified and has gone chemical and hydrogenation process for its extraction.

      For a those who choose to rather pick a healthier oil, just do your own research. Another example is the Coconut Oil which is best for cooking at high temperature. Be sure to buy the 'extra virgin' which is naturally extracted/pressed without chemical processing.

    • profile image


      7 years ago

      Whew that helped me

    • loves2cook profile image


      8 years ago from Portland, OR

      Thanks for this list of different cooking oils, what they do, what their best pairings are, and their nutritional content. Well organized!

    • BanjDog profile image


      8 years ago from Travel Around

      I am really looking for an article who got a list of healthy oils. And this one nailed it. Thanks a lot!

    • Cheeky Girl profile image

      Cassandra Mantis 

      9 years ago from UK and Nerujenia

      This is a great list of really useful cooking oils. Safflower oil is interesting. Peanut oil tastes delicious on lots of foods. I see it's being used in breakfast cereals now too. Maita, this is a really great food hub, chock full of great advice! Well done! Rating you up, moi friend! Cheers! : )


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