We Consulted Four Registered Dietitians on the Healthiest Cooking Oil, and They All Agreed on One Choice

Key Takeaways

When it comes to choosing a cooking oil, registered dietitians unanimously recommend extra virgin olive oil as the healthiest option. It’s rich in heart-healthy monounsaturated fats, packed with antioxidants, and boasts incredible versatility in the kitchen. Several factors play a pivotal role in selecting a cooking oil, including its fatty acid profile, smoke point, processing level, and packaging. These aspects are critical in ensuring the oil retains its nutritional value and flavor during cooking.

What to Look for in Cooking Oil

1. Nutritional Content
   When selecting an oil, nutritional benefits are paramount. Foods rich in healthy fats, particularly monounsaturated fats, contribute positively to heart health. In contrast, oils high in saturated fats can negatively impact wellness. “I prioritize oils that are rich in healthy fats—especially monounsaturated fats and low in saturated fat,” explains Sapna Peruvemba, MS, RDN, founder of Health by Sapna. Moreover, awareness of omega-6 and omega-3 fatty acids is crucial, as a high omega-6 ratio may promote inflammation.

2. Smoke Point
   The smoke point is the temperature at which an oil begins to smoke and break down. “I prioritize stability at high heat,” says Sam Schleiger, MS, RDN. An oil with a low smoke point can oxidize easily upon heating, producing harmful compounds. Extra virgin olive oil, while not the highest in smoke point among oils, still performs adequately in typical cooking situations.

3. Processing
   The level of processing can significantly determine an oil’s health benefits. “I look for oils that are minimally processed, preferably cold-pressed or extra virgin,” advises Jamie Adams, MS, RDN. These forms of oil retain beneficial nutrients and antioxidants, providing better health outcomes.

4. Flavor and Storage
   Flavor varies across oils and is often a personal preference. However, how cooking oils are stored can universally affect their quality. Cooking oils stored in dark glass containers and kept in cool, dark places help maintain their integrity against oxidation.

The Healthiest Cooking Oil

Through careful consideration of these criteria, it’s no wonder all four of the dietitians reached for olive oil in their kitchens. Olive oil is exceptional:

• Health Benefits: Olive oil is abundant in heart-healthy monounsaturated fats and polyphenols, which combat inflammation and improve cardiovascular health. Research indicates a connection between olive oil consumption and lower risks for heart disease and overall mortality.

• Versatility in Cooking: Olive oil shines not only in its health benefits but also in its culinary advantages. It’s suitable for sautéing, baking, and drizzling over salads. “I love its versatility,” Adams adds, highlighting its use in both savory and sweet dishes alike.

• Flavor Profile: Extra virgin olive oil boasts a distinctive flavor that enhances salads, vegetables, and marinades. Its bold, peppery notes work particularly well in Mediterranean recipes, enriching dishes like Greek salads or pasta.

• Choosing Quality Olive Oil: When selecting olive oil, opt for options packaged in dark glass bottles and labeled as cold-pressed for optimal nutrition. This ensures that the oil maintains its beneficial qualities and flavors.

Incorporating high-quality cooking oils like extra virgin olive oil into your daily diet not only enhances flavor but also promotes better health outcomes—a true win-win in the kitchen!