The Great Oil Debate

Ever feel like a deer in the headlights when you’re staring at the cooking oil aisle? There are so many options—avocado, sunflower, coconut, grapeseed, peanut, canola, olive…and that’s just scratching the surface. It’s enough to make your head spin.

So, what do you do? Take a wild guess and hope you’ve picked the healthiest one? Or just grab the same oil your mom always used and call it a day?”

You may have questions—or even a little fear—about which cooking oil is the healthiest. You’re not alone! There’s so much conflicting information out there, especially on the internet and social media. Plus, boutique brands love throwing around fancy jargon and cherry-picked data to convince you their product is the ‘best.’

My goal with this post is to help ease your fears and give you the facts so you can confidently choose the oil that works best for you.

When picking an oil, here are a few things to keep in mind:

1. What you’re planning to cook— It matters.

2. The difference between refined and unrefined oils.

3. Your specific dietary needs.

Let’s break it down together!

Oil Is Not Evil.

Let’s clear up a common misconception: oil isn’t inherently unhealthy or toxic. In fact, oils are just fats that stay liquid at room temperature, and they’re mostly made from plants. Fats are essential for your body and can be perfectly healthy when you choose the right types and amounts.

There’s no one-size-fits-all when it comes to cooking oils—it all depends on how you plan to use them. The real issues happen when the wrong oil is used for the job. And yes, all oils go through some level of processing, but that doesn’t automatically make them bad. Processing simply means the oil started as a fruit, nut, or seed and was pressed into the form you see in the bottle.

Smoke Point. What It Is and Why It Matters:

The type of oil you use depends on what you’re cooking or preparing—and it doesn’t take professional skills to figure it out. All you need is a little know-how. For example, are you searing a steak or drizzling oil over a salad? The answer will help you pick the right oil for the job, and that’s where an oil’s ‘smoke point’ comes in.

An oil’s smoke point is the temperature it can handle before it starts breaking down and producing visible smoke (not to be confused with steam!). When this happens, the oil not only loses its nutrients but also creates harmful compounds like acrolein, which can irritate your lungs and make your food taste burnt. On top of that, overheating or reusing an oil multiple times causes oxidation, which produces free radicals—molecules that can harm your body if you’re exposed to them too often.

The “Sciencey” Stuff:

When it comes to cooking oils, not all are created equal—especially when heat is involved. Some oils can handle high temperatures without breaking a sweat. These are called ‘stable oils,’ and they include options like coconut oil, avocado oil, and ghee. Thanks to their high levels of saturated and monounsaturated fats, they’re more resistant to oxidation, meaning they’re less likely to produce harmful compounds when exposed to heat.

On the other hand, ‘unstable oils’—like flaxseed, corn, sunflower, and grapeseed oil—are more sensitive. These oils are high in polyunsaturated fats, which makes them prone to oxidation at higher temperatures. When overheated, they can release harmful substances that may have carcinogenic or pro-inflammatory effects if consumed in excess over time.

This is why the type of oil you use matters. If you’re simply drizzling oil over a salad or hummus, there’s no need to worry about the oil’s smoke point. But if you’re planning to sear a steak or cook at higher temperatures, it’s best to choose a stable oil with a higher smoke point to prevent oxidation and keep your dish (and your health) on the safe side.

Refined Vs Unrefined:

Did you know that some cooking oils come in both refined and unrefined versions? The difference lies in how they’re processed and how they perform in the kitchen.

Refined oils go through a process to remove impurities like gums, waxes, and even pesticide residues. This makes the oil clearer, smoother, and longer-lasting. Plus, the refining process boosts the oil’s smoke point, so it can handle higher temperatures without burning. While refined oils lose some of their natural flavor, that’s actually a bonus for many cooking methods—it makes them versatile and perfect for frying, sautéing, or baking without overpowering the dish.

Unrefined oils, on the other hand, are minimally processed—usually through cold-pressing or expeller-pressing. They keep their natural nutrients, flavors, and aromas, which is why they’re often used to add a rich, bold taste to dishes. But here’s the catch: unrefined oils are more delicate. They oxidize and go rancid more quickly, which means a shorter shelf life. And because they have a lower smoke point, they’re not ideal for high-heat cooking. Instead, they’re best for drizzling over salads, enhancing dips, or adding a finishing touch to your plate.

So, while refined oils are your go-to for high-heat cooking, unrefined oils shine when you want to add flavor and finesse to your dishes. It’s all about using the right oil for the right job!

Dietary Needs:

Picking the right oil isn’t just about cooking—it can also depend on your dietary needs, like allergies, heart health, or personal preferences. For example, if you have an allergy, you’re probably already used to checking labels and asking about what oil was used when eating food made by others.

If heart health is a concern, it’s always a good idea to get personalized advice from your doctor or dietitian. That said, the American Heart Association suggests cutting back on saturated fats and including more monounsaturated and polyunsaturated fats in your diet. Oils that fit the bill include:

• Canola

• Corn

• Olive

• Peanut

• Sunflower

• Vegetable

What about omega-6 fats? You might’ve heard they’re bad, but the truth is, you actually need omega-6 in your diet—just not as much as the typical Western diet provides. Ideally, the ratio of omega-6 to omega-3 fats should fall somewhere between 1:1 and 4:1. Unfortunately, most people consume way more omega-6, with a ratio closer to 15:1 or even 20:1.

So, how do you fix this? It’s not just about cutting back on omega-6 fats (like those found in some overly processed and fried foods). It’s also about adding more omega-3-rich foods, like salmon, tuna, oysters, walnuts, chia seeds, and hemp seeds, to your meals.

Oils can absolutely be part of a heart-healthy diet when eaten in moderation and balanced with enough omega-3s. The key isn’t avoiding omega-6 entirely—it’s about keeping the balance in check and focusing on whole, nutrient-rich foods.

Bottom Line:

Social media and the internet have a lot to say about cooking oils, but here’s the truth: oils aren’t inherently bad for you. They can absolutely be part of a healthy diet—it’s all about choosing the right oil for the job and using it in moderation. When you’re shopping for oil, don’t stress. Just think about what you’ll be using it for and what fits your dietary needs and preferences.

At the end of the day, the key is balance and finding what works for you. With the right oil and a little knowledge, you can cook with confidence.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.