The Best – Olive Oil
Olive oil is one of the few
undisputed kings of the cooking oil market. With a smoke point of somewhere
between 375 and 470 degrees, olive oil is not always perfect for high heat
cooking, but its health benefits cannot be overstated. Olive oil is packed full
of antioxidants that have proven health benefits, and with a number of
varieties on offer, buyers can ensure they choose an extra virgin olive oil
that is entirely unrefined. Olive oil has a high ratio of monounsaturated fat
to polyunsaturated fat, making it great for fat levels.
Very Good – Avocado Oil
Avocados are slowly being
recognised as something of a superfood, so it’s not surprising to see that
avocado oil is amongst the best in show. With a smoke point of 400 degrees,
avocado oil is full of vitamin E, a vitamin that is heavily linked to boosting
the immune system. Avocado oil is also not too far behind olive oil in terms of
its monounsaturated fat ratio.
The Not So Good – Corn Oil
Corn oil is made from the most
inner part of the corn grain, and it has a monounsaturated fat to
polyunsaturated fat ratio of around 1 : 2.5. Compare this to the ratio in Olive
oil of roughly 8 : 1 and you can clearly see the difference. Corn oil also has
an Omega-6 to Omega-3 ratio that is more than 10 times greater than the ideal.
All of this adds up to corn oil being a bad choice for cooking.
The Worst – Vegetable Oil
Generally made from soybeans,
vegetable oil is usually the cheapest cooking oil you can find…and with very
good reason. Vegetable oil is heavily refined, has terrible fat ratios and is
more often than not used in heavily processed foods like snacks or potato
chips. If you’re looking to keep an eye on your fat levels, you should stay
well clear of vegetable oil.