It’s 2022 and that means that today we know for a fact that not all oils are created equal! Indeed, when it comes to cooking, the pros and cons of each different oil become all the more. At Prinos Farm&Deli, we try to supply you with a variety of different options, through our stock of premium products. And there are certainly some oils that are more popular and well-known than others.

Some of the best known oils include olive oil, vegetable oil, sunflower oil and coconut oil, while lesser known oils include avocado oil, walnut oil, rapeseed oil and sesame oil. Most of us use oil in our cooking every day. But did you know that the type of oil you use, as well as the temperature that you heat it to, can have an impact on your health.

So which type of oil is right for you?

 In essence, the type of oil that you choose, depends on what you will be using it for. Each oil has its own unique smoke point – or point when it begins to burn, thus losing its nutritional value as well as its flavour. Not only this, but once past the smoke point, the oil will actually start releasing dangerous free radicals that can harm the health.

At this point you are probably wondering – which is the healthiest to cook with, and which are the worst oils to cook with? So, to help you all decide which cooking oil is best for you and your family, Prinos Farm&Deli has delved into the benefits and disadvantages of a range of different oils when it comes to cooking.

Top Five Healthiest Oils to Cook With

 So, here are Prinos Farm&Deli’s top healthy oils to cook with, as well as some seriously healthy options that can’t be cooked with:

• Olive Oil: Of course, top of the list is Mediterranean staple, olive oil. Famous around the world for its health benefits, olive oil has become one of the popular oils to cook with. In fact, even nutritionists agree that this is one of the healthiest – and also most versatile – oils to cook with. But, while olive oil is healthy, it’s the extra virgin stuff that really counts. To explain, virgin olive oils are the highest grade oils in their category. Why? Because they are not refined and have been extracted without the use of chemicals, meaning their phenolic compounds and nutrients remain intact. And those nutrients are plenty! In fact, this oil is rich in Vitamin E and monounsaturated fats. These compounds have potent antioxidant, anticancer and anti-inflammatory properties. Olive oil is also known to be good for heart-health and can help prevent ‘bad’ cholesterol from oxidizing. It should be noted that olive oil has a slightly lower smoke point than some other oils at around 176°C, so it’s best used for medium to low-heat recipes.Coconut Oil: Now, coconut oil is a controversial one. Depending on who you as, it’s either a miracle superfood, or a health trap to be avoided at all costs. Maybe people believe that coconut oil is the answer to the question ‘which is the healthiest oil to cook with’. However, it is high in saturated fats, while lower in healthy unsaturated fats. The question: ‘how healthy is coconut oil?’, centres around the debate about whether saturated fats are good for us or not. Undoubtedly this plant-based option is a healthier replacement for butter or lard, but it still should be used in moderation. The subtle flavour can work well with certain recipes, and some studies show it can raise ‘good’ cholesterol. However, it is also good to remember that coconut oil doesn’t do so well in high temperatures, with a low smoke point of around 176°C. Meaning it’s best for quick recipes, or medium to low-heat dishes.
• Avocado Oil: Made from the flesh of the avocado fruit, this deliciously creamy, neutral tasting oil has a similar nutritional composition to olive oil. With one of the highest levels of healthy monounsaturated fats of all the oils, avocado oil is also low in polyunsaturated fats. Studies show that the unique compounds found in avocado oil can be beneficial to heart health, helping to lower the blood pressure, as well as ‘bad’ cholesterol. Rich in antioxidants including Vitamin E, avocado oil also helps to protect the cells against free radical damage and inflammation. And best of all, this oil has a much higher smoke point than many of its counterparts, at 271°C – so it retains all those nutritional qualities even at higher temperatures. This makes it a great option for high heat cooking such as deep frying and roasting.
• Rapeseed Oil: Derived from the flowering rapeseed plant, rapeseed oil – or canola oil as it is also known – is a great nutritional option thanks to its high levels of monounsaturated and polyunsaturated fats. This neutral tasting oil also has the least amount of saturated fat, giving it potent heart heath benefits. Rapeseed oil is also rich in antioxidants such as Vitamin E, which work to promote healthy skin and hair, as well as Vitamin K, and beneficial omega-3 and omega-6 fats, which in turn work to support a healthy heart. Thanks to its high smoke point at around 204ºC, rapeseed oil is also safe to cook with at hotter temperatures. This makes it a great option for frying, deep-frying and roasting.
• Sesame Oil: A staple oil in Asian cuisine, sesame oil has a strong nutty flavour and a medium high smoke point of 210°C, making it a great option in sauté and stir-fry recipes. It’s also packed full of nutritional benefits including both monounsaturated and polyunsaturated fatty acids. It is also rich in heart-healthy antioxidants sesamol and sesaminol. These compounds are also thought to protect against neurological diseases such as Parkinson’s. In addition to its anti-oxidant properties, sesame oil is also known as an anti-inflammatory. And like olive oil, sesame oil is cold pressed, meaning it is unrefined and retains its nutrients while being processed.

What are the Worst Oils to Cook With?

As you have seen, each different oil has its own smoke point which determines at what temperature the fats start to break down. This also determines the point when the product loses its nutritional value, becoming potentially dangerous for the health, and thus degrading as a cooking product.

That doesn’t mean these oils are bad for the health. In fact, when consumed cold, they can be some of the healthiest oils out there. Here are some of the worst cooking oils that are best kept for using in smoothies, salads, supplements, or to drizzle on food once its already been prepared:

• Linseed Oil (or Flaxseed Oil): With its uniquely subtle nutty flavour, linseed oil is packed full of heart-healthy unsaturated fatty acid alpha-linolenic acid (ALA), it is also rich in Omega 3, however it’s low smoke point of around 107°C, means its best used as a salad dressing, or in smoothies.

• Walnut oil: Not great for cooking thanks to its low smoke point of around 160°C, walnut oil is high in healthy ALA unsaturated fatty acids, as well as Omega-3, meaning it is has anti-inflammatory properties and is thought to help prevent cancer. Great as a salad dressing.

• Fish Oil: These are intended to be omega-3-rich dietary supplements that you should take cold and in small doses. Don’t use these products for cooking purposes.

So, now you have a better understanding of which cooking oil is best and which cooking oil is worst, you can start experimenting in your own kitchen! And it’s pretty easy to find more information about the healthiest oils out there if you look.  So, to stock up on healthy oils and start feeling those nutritional benefits, head to Prinos Farm&Deli in Nicosia or Larnaca, or visit out e-shop online today.