Which cooking oil is best?

Do you cook with oil?

Be smart to understand how different oils affect your health and know which cooking oil is best.

There are things you need to know when it comes to cooking with oil.

Most importantly it is wise to ask yourself, which cooking oil is best?

Here are the most common oils people often refer to:

  • Olive oil
  • Soybean oil
  • Canola oil (rapeseed oil)
  • Corn oil
  • Peanut oil
  • Coconut oil
  • Palm oil

Then there are the animal-based fats such as lard and butter.

Olive Oil

which cooking oil is best

Olive oil is beneficial for your health and here is why; several studies have found olive oil to help prevent diabetes, breast cancer, and heart disease, among many other different ailments. (1)

Olive oil is also known to help with the fight against dandruff, as well as protect skin with its rich source of omega-3 fatty acids.

There are many different types of olive oil and as many opinions as well which is why its best to check your resources, always.

There is one oil above all that has everyone’s high opinion: extra virgin olive oil.

Extra virgin olive oil has been around close to 4 thousand years when they used to squeeze the oil from the fruit itself.

 The olive tree itself provides the oil and the way those olives are obtained and processed is what needs to be looked at carefully.

The process used to extract the oil from the flesh of the olive is important as there are several methods used and not all methods are safe for consumption even though there are many on the market.

So many people are online checking to see which cooking oil is best these days putting pressure on companies to do their fair share of work to provide a detailed analysis of how they obtain their goods.

This is a good thing!

We want to know how we can maintain our health or create better health by knowing what we are putting into our bodies.

Unrefined vs. Refind Olive Oil

Olive oil has two very distinct categories: unrefined and refined.

Unrefined olive oil is untreated and therefore purer while refined olive oil is chemically treated to remove what companies see as flaws, therefore, making their oil more attractive for sale.

Refined olive oil has little to no flavor, color or aroma.

The scoop on Extra-virgin olive oil:

which oil is best for cooking


Extra-virgin olive oil is the highest quality unrefined olive oil you can use for consumption.

The standards for creating extra-virgin olive oil is high and must meet certain criteria to carry that name.

Extra-virgin olive oil retains a purer true taste to the olive and contains all the natural minerals and vitamins found in the olive.

Since extra-virgin olive oil is unrefined it is, therefore, untreated with chemicals as well as unaltered by temperature.

Having a lower level of oleic acid, extra-virgin olive oil is typically golden-green in color.

You can cook with extra-virgin olive oil but it does have a lower smoke point which means it will burn at a lower temperature.

The pricey extra-virgin olive oil is great for dipping bread, dressings and cold dishes while the less expensive ones are what is best for baking and cooking.

When people are searching which cooking oil is best they sometimes have to do a little more digging when they find out the truth about extra-virgin olive oil.

There are many companies that slap the “extra-virgin” label on but how do you truly know this to be true?

In many cases you don’t, not until you try it for yourself.

The truest extra-virgin olive oil is extracted from the olive using pressure only which is known as cold pressing.

You can taste this as it is considered the finest being the first pressing of the olives.

Being the first pressing of the olives, you can actually taste the fine freshness and its fruit.

Easy tips for cooking with olive oil:

Both virgin and extra-virgin olive oils stand up to heat relatively well as long as you do not over-heat the oil as the flavor will be diminished.

Find a multipurpose fine virgin olive oil for all your cooking recipes.

These oils are moderately priced despite tasting close to the more expensive extra-virgin olive oils.

The added benefit is this; when you are seeking which cooking oil is best for cooking you can use it.

Sauteed or fried, using olive oil is the healthiest way to go, but of course with common sense as frying is not the best way to eat your foods.

Baking, grilling, roasting and steaming your food is much healthier than frying it.

When you fry your food your fat and calorie intake go up exponentially, even more so when you bread your food before you fry.

Those who live with obesity notice while cooking and frying their food, they tend to put too much food into their pans at one time which then lowers the temperature of the oil.

The lower the oil temperature increases the amount of time it takes to fry your food which then increases the amount of fat absorbed while cooking.

Salads are incredibly tasty with extra-virgin olive oil!

Olive oil, whether extra-virgin or regular is a far better choice for healthier living.

Olive oil will balance the acidity in the tomatoes tossed in a salad and add that light olive taste without the heavy dressings most people are accustomed to using.

It takes the time to make changes in one’s daily diet but the benefits are huge.

Your taste buds will become sensitized and you will taste things much differently once you scale down the heavy fats and oils you were once accustomed to.




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10 Replies to “Which cooking oil is best?”

  1. Hi, this is an informative article regarding oil. Personally, I use it as dressing on my salads and even apply it on stews once I’ve finished cooking. I love the raw flavor of extra virgin oil. I try to avoid cooking with it but I now realize there is no harm as long as you do not overheat it. Cheers Meherbani

    1. I use extra-virgin olive oil on my salads, too. I don’t think I’d ever go back to salad dressings, for one, it takes the taste away from the veggies, and two, they’re mostly fat and sugar additives. Thank you for leaving a comment!

  2. Excellent article. I have heard so many reports about which oil is good and which is bad, that is nice to have an article that not only states a fact but then backs it up (even to go as far as admitting not all olive oils are good!).
    I have used extra virgin olive oil for my cooking for a while. I’ll admit I don’t put it on salads but thats mainly because I’m not a big salad eater.
    With frying of food you are not talking about deep frying but just regular frying in a pan? I have a cast iron pan so oil must be used but I don’t make my food swim in oil.
    Once again excellent article.

    1. Yes, I am talking about regular frying in a pan.  Too many people use too much oil and their food literally does swim in it.  I am not a big fan of deep fried food, however, I’m not saying it doesn’t taste good. Contrary I think it’s too good and would result in tasting good in the moment but I’d feel awful during digestion.

      Thank you for your comment. 

  3. Thank you for sharing, I had no idea there were so many cooking oils.
    This information is useful for people who want to know which oil is best for cooking.
    I personally like coconut oil for cooking, and the benefits I get from it.

  4. I didn’t know a longer frying time led to more fat being absorbed. It makes sense. I’ll have to keep it in mind. I use olive oil a lot, cooked and cold, and I always wondered what the difference was between extra virgin and not extra virgin olive oil. You’ve settled my curiosity there!

    1. That is for the food that is being cooked (or fried) too quickly.  Because the food is soaking up all the oil and not actually cooking to be hot, more oil is usually used to get the ‘fry’ effect. If you must fry use less food in your pan to get an even heat throughout.  Thanks for your comment. 

  5. I didn’t know that olive oil has such benefits, I will use more of extra virgin olive oil for cooking and adding to salads etc…

    Thank you for this article, where could I found more tips on healthy food?

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