Before we conclude which are the best cooking oils, let's look at the essentials - Fats 101. We've been classifying fats into the good and the bad categories for years. They were classified based on their heart-smart values: their ability to raise or lower total and LDL cholesterol. The problem is, some fatty acids are neither - they don't raise or lower cholesterol. Instead, their effect on cholesterol is neutral.
Good Fats: Omega-3, MUFA (omega-9)
Neutral Fats: Omega-6, stearic acid (a type of saturated fat)
Bad Fats: Trans (commercial-type), saturated except stearic acid
Top 10 Good Cooking Oils
Based on the above classification, the "ideal" cooking oil should contain a higher amount of the "good" fats (omega-3 and 9), and minimal saturated fats and trans fats. All of the following oils are low in the "bad" fats listed above.
- hazelnut oil
- olive oil
- flaxseed oil
- avocado oil
- almond oil
- canola oil
- apricot oil
- sunflower oil
- pistachio oil
- peanut oil
Extra notes: Choose sunflower oil or canola oil if you wish to fry foods, as these oils have a higher smoke point. It is best not to fry with extra-virgin olive oil, as its smoke point is only about 190C/375F.
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