Cooking Oils: How to Choose the Right One and What Impact They Have on Your Health

From seed oils to olive oil, to flaxseed oil, from avocado to coconut, there are about 30 varieties of oils used in cooking. Choosing the most suitable one for the type of food and cooking can have a significant impact on health, influencing cholesterol, blood pressure and the risk of cardiovascular disease. From frappe, to zeppole and castagnole, in view of the Carnival that features many fried sweets, with the help of a nutritionist, we explain the nutritional characteristics and instructions for use of ten types of cooking oil.

Extra virgin olive oil (Evo)

Probably the most well-known and widely used of cooking oils, extra virgin olive oil has earned its reputation for its antioxidant content, heart-healthy fats, and possible cancer prevention. Numerous scientific studies have highlighted the health benefits associated with the consumption of extra virgin olive oil. In particular, a study published in the European Journal of Clinical Nutrition found that high consumption of olive oil was associated with a reduction in mortality from cardiovascular disease and cancer.

“Extra virgin olive oil - explains Nicola Sorrentino , specialist in food science and scientific director of the IULM Food Academy in Milan - can also have protective effects on cognitive function and neuroprotection. In addition, EVO oil is rich in polyphenols, such as vitamin E and other phenolic compounds with powerful anti-inflammatory and antioxidant properties, which help protect cells from oxidative damage”.

How to use it: It is an excellent choice for many types of preparations, thanks to its versatility and wide availability. However, its low smoke point (about 191ºC) makes it less suitable for high-temperature cooking, as beyond this threshold it can degrade and release harmful free radicals. "The best way to consume it - continues Sorrentino - is as a raw condiment because even if its molecular structure makes it stable even at high temperatures, with a production of very small quantities of acrolein (a toxic compound with toxic and carcinogenic action), only raw olive oil has a beneficial action".

Olive oil

Although extra virgin olive oil gets most of the attention, olive oil also shares many of the same beneficial properties. With a higher smoke point (470ºF/243ºC), it is ideal for high-heat cooking such as sautéing, roasting and grilling. It can also be used for baking, but be careful as the flavor may be intense. But what exactly is the difference between extra virgin oil and olive oil? "The main difference," Sorrentino answers, "is the extraction process, the quality, the chemical composition and the flavor. Extra virgin is obtained only by mechanical processes (cold pressing) without the use of chemicals or industrial refinement. It has a fruity taste, with more or less intense notes of bitterness and spiciness, which come from polyphenols. Olive oil is a blend of extra virgin or virgin oil and refined oils. obtained from lower quality olive oils, subjected to chemical processes to eliminate taste and odor defects. It has a more neutral and delicate flavor because the refining processes reduce the aromatic substances and polyphenols”.

How to use it: Perfect for high-temperature cooking, such as frying and roasting, thanks to its higher smoke point. Also useful in pastry making as a substitute for butter.

Seed oil

Seed oils are widely used in cooking and offer various health benefits due to their composition of essential fatty acids, vitamins and antioxidants. However, their properties vary depending on the type of seed from which they are extracted. “Since sunflower seed oil – explains the nutritionist – is rich in linoleic acid (omega-6) and vitamin E, it contributes to cardiovascular health and offers antioxidant properties. Peanut oil contains a good amount of monounsaturated fatty acids, similar to those found in olive oil, and vitamin E, while corn oil, being rich in polyunsaturated fatty acids and vitamin E, can help control cholesterol levels”.

How to use them: the most suitable oil for frying is peanut oil which has good heat resistance with a smoke point of 235° C

Coconut oil

It is available in two varieties. The refined one has a smoke point of 232ºC, a neutral flavor and ideal for sautéing or roasting; and the virgin one that retains a more pronounced coconut aroma and can be used up to 177ºC. “Coconut oil – explains Sorrentino – is composed of eighty percent saturated fats, among which lauric acid predominates, a fat with modest atherogenic power, that is, not able to promote atherosclerosis if consumed in moderation. On the other hand, coconut oil has a high quantity of MCTs, medium-chain triglycerides, which have the advantage of being immediately absorbed especially by the liver and immediately converted into energy without the risk of accumulating as body fat”. Furthermore, MCTs are thermogenic, increase caloric expenditure and help burn more calories. “Two teaspoons of coconut oil a day equal to 10ml divided between lunch and dinner are enough to increase energy metabolism by about 5%”.

How to use it: Both refined and virgin are also suitable for baking, with a 1:1 substitution ratio compared to butter or other oils.

Canola oil

Canola oil It is a vegetable oil derived from the seeds of selected varieties of rapeseed. ( Brassica napus or Brassica rapa ). This oil was developed to reduce the erucic acid content, a compound found in traditional rapeseed that can be harmful in large amounts. Canola oil must contain less than 2% erucic acid and is low in saturated fat, making it healthy and safe to consume. Canola oil is often recommended as part of a heart-healthy diet. About 63% of the fats it contains are monounsaturated, which help reduce LDL (“bad”) cholesterol levels in the blood. It also contains alpha-linolenic acid (ALA), a type of omega-3 that may help protect the heart and reduce inflammation. Canola oil has one of the lowest saturated fat contents (about 7%) of other cooking oils, such as olive oil or coconut oil.

How to use it: The refining process gives it a neutral flavor and a medium-high smoke point of 400ºF, making it suitable for sautéing, frying, grilling and even baking.

Hemp oil

Hemp oil is a vegetable oil obtained by cold pressing the seeds of the Cannabis Sativa plant. Unlike cannabis oil, which is obtained from the flowers and contains tetrahydrocannabinol (THC), hemp oil is free of psychoactive effects and rich in beneficial nutrients. Several studies have highlighted the potential benefits of hemp oil: “The balanced presence of omega-3 and omega-6 fatty acids - explains Sorrentino - gives hemp oil anti-inflammatory properties, useful in the treatment of conditions such as rheumatoid arthritis. Furthermore, it can help strengthen the immune system and regulate intestinal flora, improving digestive health”.

How to use it: thanks to its delicate and slightly nutty flavor, it is ideal for seasoning salads, vegetables and cold dishes. It is advisable to use it raw to preserve its nutritional properties, since it has a low smoke point that makes it unsuitable for cooking at high temperatures.

Linseed oil

A good source of omega 3 is also flaxseed oil, which is used exclusively raw because it loses its properties when cooked. Not everyone likes it because of its bitter aftertaste that recalls that of walnuts. “Like hemp oil, it is made up of 60% alpha linoleic acid with known antioxidant, anti-inflammatory and vasoprotective effects,” explains Sorrentino who adds: “Compared to hemp oil, it boasts a small percentage of lignans, polyphenols that promote intestinal peristalsis and have an emollient effect on the stool. Precisely for this laxative action, flaxseed oil is recommended for those who suffer from constipation.” Does it have any contraindications? Recent studies suggest that it interferes with anticoagulant drugs prescribed to slow blood clotting, especially in the elderly.

How to use it: It is delicate and not suitable for cooking at high temperatures, as the omega-3s degrade easily. It is fine raw to season salads, raw or steamed vegetables; added to smoothies, yogurt or shakes to increase their nutritional value.

Avocado oil

It is a vegetable oil extracted from the pulp of the avocado fruit ( Persea americana ). It is particularly appreciated for its rich and balanced nutritional profile. It contains approximately 70% oleic acid, a monounsaturated fat that helps reduce LDL (bad) cholesterol and increase HDL (good) cholesterol, promoting cardiovascular health. It is also a rich source of vitamin E, a powerful antioxidant that protects cells from oxidative stress and promotes skin health. It also contains lutein, a carotenoid that supports eye health. Avocado oil improves the absorption of carotenoids, such as beta-carotene and lutein, found in vegetables such as carrots and spinach, enhancing their benefits. It can help reduce chronic inflammation thanks to its content of phytosterols and unsaturated fatty acids, thus supporting joint health. Studies also indicate that regular consumption of avocado oil can improve blood pressure and reduce the risk of cardiovascular disease.

How to use it: In terms of its characteristics, avocado oil stands out for its high smoke point, about 270 ° C, one of the highest among vegetable oils. This characteristic makes it ideal for high-temperature cooking, such as frying and grilling. It can also be used raw to season salads and raw vegetables, thanks to its delicate flavor. It is perfect for enriching smoothies and shakes with healthy fats or adding to warm soups for a creamy and nutritious touch. In pastry and baking, it can replace butter or other oils in dessert and bread recipes, making them lighter and healthier. Furthermore, it is an excellent base for homemade mayonnaise, pesto and other creamy sauces.

Sesame oil

It is a vegetable oil obtained by pressing the seeds of Sesamum indicum . Used for millennia in the culinary and medicinal traditions of various cultures, it is appreciated for its nutritional and therapeutic properties. Numerous studies have highlighted the potential benefits of sesame oil. A review of 87 studies confirmed that sesame oil has significant antioxidant and anti-inflammatory activities, attributed to the presence of compounds such as sesamin and sesamolin. It is rich in monounsaturated and polyunsaturated fatty acids, which can help reduce LDL cholesterol levels in the blood, decreasing the risk of cardiovascular disease. A study published in the International Journal of Preventive Medicine highlighted that consuming sesame oil can help reduce triglyceride levels in the blood, promoting heart health.

How to use it: It is ideal for flavoring salads, grilled vegetables and cold dishes, adding a particular aromatic note. Thanks to its stability at high temperatures, it can be used panche r sauté, lightly frying or roasting. Among other things, it is a key ingredient in recipes such as tahini sauce and various dishes of Asian and Middle Eastern cuisine.

Soybean oil

It is a vegetable oil extracted from the seeds of the soybean plant ( Glycine max ). It is widely used in both the food and industrial sectors, thanks to its nutritional properties and versatility. Soybean oil is rich in phytosterols, plant compounds that can help reduce total and LDL ("bad") cholesterol levels in the blood, without negatively affecting HDL ("good") cholesterol. It contains a significant amount of linoleic acid (omega-6) and alpha-linolenic acid (omega-3), polyunsaturated fatty acids essential for the proper functioning of the body. “Be careful, though, because it is not as healthy as many people think,” warns Professor Sorrentino, who explains: “Compared to other oils, it provides good quantities of vitamin E but the ratio between Omega-6 and Omega-3 is unbalanced in favor of the former, being 8:1 and today we know that to be healthy the ratio between Omega-6 and Omega-3 inside our body must be 3:1 or at most 4:1 otherwise we risk favoring a form of systemic inflammation at the root of many pathologies. Therefore, it is better to cook with other vegetable oils”.

How to use it: Although soybean oil has a high smoke point (over 446°F), which theoretically makes it suitable for high-temperature cooking, its composition, rich in polyunsaturated fatty acids, makes it less heat stable than other oils. In addition, the American Oil Chemists Society, based on studies conducted by the University of Minnesota, has highlighted that soybean oil used for frying releases a toxic organic compound called HNE. For this reason, soybean oil should be consumed raw or for low-temperature cooking.

How to store oil

Whatever type of oil we choose to use in cooking, the rules for its conservation vary little: it is always preferable to keep it in an opaque container, in a cool, dark place to prevent oxidation. After opening, it is best to store hemp oil in the refrigerator to preserve freshness and prevent rancidity.