THE shelves of oils in grocery stores can often be confusing. There are dozens of different options available, each boasting its own health benefits. But when it comes to choosing the best one for everyday use, many people struggle to make a decision. That’s why five nutritionists reveal which oils they consider their top choices.
While most vegetable oils can fit into a balanced diet, there are a few important criteria to consider. Nutritionist Maddie Pasquariello points out that the choice may depend on the method of use.
“If you’re looking for a high-temperature cooking oil, for salads or marinades, the best option won’t be the same in every case,” says Pasquariello.
An important factor is the so-called smoke point, or the temperature at which the oil begins to burn and create harmful compounds. Extra virgin olive oil has a lower smoke point, around 180 to 210 °C, making it more suitable for light cooking. Avocado oil has a higher smoke point, around 250 °C, making it a better choice for high-temperature baking.
When it comes to calories and fat, the differences are minimal. Most vegetable oils contain about 120 to 125 calories and 14 grams of fat per tablespoon. However, they differ in the type of fatty acids, the presence of antioxidants, and other beneficial compounds.
Olive oil is a favorite of experts
Four out of five nutritionists surveyed by the journalists singled out olive oil as their first choice. It is an oil rich in vitamin E, polyphenols and monounsaturated fats, which are known for their positive effects on heart health. Extra virgin olive oil is the best choice because it contains more protective compounds than refined versions.
“In addition to having a good fatty acid composition, olive oil contains many bioactive compounds that support heart and metabolic health,” explains nutritionist Taiyyibah Moughal.
Monounsaturated fats reduce the buildup of plaque in blood vessels and help lower blood pressure and cholesterol levels. Many studies have linked a diet rich in olive oil to a lower risk of heart disease and type 2 diabetes.
How nutritious is olive oil?
One tablespoon of olive oil contains about 3 milligrams of vitamin E, which is about 20 percent of the recommended daily intake. Vitamin E protects cells from damage, while polyphenols help reduce inflammation in the body.
“Olive oil is particularly rich in oleic acid, which reduces bad cholesterol and overall cardiovascular risk, especially when used in place of butter or coconut oil,” adds Moughal.
How to use it?
Extra virgin olive oil is best used in cold dishes or at lower temperatures. It is perfect for salads, dressings, sauces, marinades and as a finishing touch to soups, pasta and vegetables. Although it is stable, cooking at higher temperatures can reduce the amount of beneficial compounds. For example, at 120 °C, about 40 percent of polyphenols are lost, while at 170 °C, this loss can reach 75 percent.
Avocado oil as a great alternative
Nutritionist Jennifer House prefers avocado oil because of its versatility and neutral flavor.
“You can use it in almost any dish, and it won’t overpower other flavors,” House says.
Given its high smoke point, it is ideal for frying, baking and sautéing. Like olive oil, avocado oil is rich in healthy monounsaturated fats and is also used in salads, sauces and marinades.
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