What is the top choice among oils?

When it comes to selecting the right cooking oil, experts consider several key factors. These include the body's response, stability when heated, and impact on inflammatory processes, hormonal balance, gut health, and mineral levels.

In the realm of plant-based oils, the choice is vast, ranging from olive oil to avocado, canola, coconut, sunflower, and more. However, when it comes to cooking, four registered dietitians unanimously agree on their go-to choice: olive oil.

Olive oil, rich in heart-healthy monounsaturated fats, is a staple in many kitchens. It contains polyphenols - powerful antioxidants that support cardiovascular health, reduce inflammation, and improve blood lipid levels. The European Union population also leans towards olive oil for kitchen use.

Extra virgin olive oil, in particular, boasts an aromatic taste that is particularly enjoyed in vegetable dressings and recipes where its peppery notes can complement other ingredients. To maintain its quality and prevent oxidation and spoilage, it's best to store olive oil in dark glass containers and in a cool, dark place.

While olive oil offers numerous benefits, not all oils are created equal. Some types of saturated fats, found in oils like coconut and palm, and butter, can increase the risk of heart diseases, especially when consumed in large amounts over time. Partially hydrogenated oils, or trans fats, should be avoided as they negatively impact the heart by lowering HDL (high-density lipoproteins, or "good" cholesterol) and increasing LDL.

Monounsaturated fats, on the other hand, are associated with heart health benefits. They help lower LDL (low-density lipoprotein, or 'bad' cholesterol) and triglyceride levels. Dietitians also prefer oils that have undergone minimal processing, such as cold-pressed or extra-virgin oils, as they retain more beneficial antioxidants and nutrients.

Moreover, the smoke point of an oil is crucial for health. Unstable oils with low smoke points oxidize quickly when heated, turning into pro-inflammatory compounds that damage cell membranes and increase oxidative stress.

Lastly, excessive consumption of omega-6 from industrially produced seed oils can trigger inflammation and disrupt the omega-3/omega-6 balance. Therefore, it's important to opt for oils with pronounced nutritional properties when cooking.

In conclusion, when choosing a cooking oil, consider the health benefits, smoke point, and nutritional content. Olive oil, with its heart-healthy monounsaturated fats and antioxidant-rich properties, is a popular and beneficial choice. As always, it's best to consult with a healthcare professional or dietitian for personalised advice.