Cooking oils play a pivotal role in our culinary adventures, adding flavors and textures to our favorite dishes. However, not all plant-based cooking oils are created equal, and their health implications should be carefully considered. In this topic of the week, we’ll delve into the benefits and drawbacks of various plant-based cooking oils, highlighting the top three healthiest choices. We’ll also discuss the “Whole Food Plant-Based (WFPB)” diet’s stance on oil consumption and explore the shift in perception towards canola oil. Lastly, we’ll touch upon the impact of cooking at high temperatures on the health properties of oils. In the end, we’ll recommend the top one or two oils to keep for cost and freshness.
The Top 3 Plant-Based Cooking Oils and Why They Are Recommended:
- Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants, extra virgin olive oil is renowned for its heart-healthy benefits. These fats help lower bad cholesterol levels and reduce the risk of heart disease. Moreover, its antioxidants combat inflammation and oxidative stress, promoting overall well-being. For best results, use extra virgin olive oil in salad dressings and low-heat cooking (we will discuss more of this below). This is our go-to staple oil because of its versatility and taste profile, and a drizzle of it is the starting ingredient in the majority of our easy plant-based recipes.
- Avocado Oil: Extracted from the nutrient-packed avocado fruit, avocado oil is another excellent choice among plant-based cooking oils. It contains high levels of monounsaturated fats, potassium, and vitamins E and K. These nutrients support cardiovascular health and aid in nutrient absorption. Avocado oil has a higher smoke point than olive oil, making it suitable for medium to high-heat cooking and frying.
- Coconut Oil: While controversial due to its high saturated fat content, coconut oil offers unique health benefits. Its medium-chain triglycerides (MCTs) can be quickly converted into energy and may help boost metabolism. This is our favorite baking oil, hands down; it elevates a baked good from tasty to exceptional. However, moderation is key due to the saturated fat content.
The recommendations for olive oil and avocado oil come from the Healthline article “4 HEALTHIER COOKING OILS” and the recommendation for coconut oil comes from the Healthline article “10 EVIDENCE-BASED HEALTH BENEFITS OF COCONUT OIL.” Both are informative resources to check out.
The Whole Foods Plant-Based Diet and Oil Consumption Philosophy:
The Whole Foods Plant-Based (WFPB) diet discourages oil consumption, including plant-based oils like olive oil. Recent studies, such as the one highlighted in this Forks Over Knives article, “IS OIL-FREE THE WAY TO GO?” show that while olive oil may be healthier than animal fats, eliminating or minimizing oil entirely could offer greater cardiovascular benefits. A low-oil WFPB diet resulted in improved cholesterol and reduced inflammation, supporting the philosophy that whole plant foods provide optimal health benefits over processed oils. By avoiding oils and substituting vegetable broth or simply water, individuals following the WFPB diet can reduce caloric intake and maintain a healthier lipid (cholesterol) profile.
Many of my EASY PLANT-BASED RECIPES begin with a drizzle of olive oil, which enhances flavor and texture. However, if you’re following a Whole Foods Plant-Based (WFPB) approach and prefer to avoid oils, you can easily swap the olive oil for a drizzle of vegetable broth. This keeps the dish flavorful while aligning with the WFPB philosophy of minimizing processed oils. Feel free to check out the recipes for more ideas on plant-based meal prep with or without oil!
Canola Oil: Once Recommended, Now Possibly Considered Inflammatory:
Canola oil was once touted as a healthier option due to its low saturated fat content and high levels of omega-3 fatty acids. However, recent research has revealed concerns about its inflammatory properties. Canola oil is high in omega-6 fatty acids, which can lead to an imbalance with omega-3s and promote inflammation in the body. As a result, health experts now recommend limiting the use of canola oil and opting for healthier alternatives like olive or avocado oil. However, if used in very small quantities, the drawbacks are probably not significant.
Impact of Cooking at High Temperatures on Plant-Based Cooking Oils:
Plant-based cooking oils have specific smoke points, the temperature at which they start to break down and produce smoke. Heating oils beyond their smoke points can alter their health properties, turning healthy fats into harmful compounds. Olive oil, for example, has a lower smoke point, so it’s best used in low to medium-heat cooking. For high-heat cooking, consider using oils with higher smoke points, such as avocado oil or refined coconut oil.
Cost Considerations for Plant-Based Cooking Oils
When it comes to cost, plant-based cooking oils can vary significantly. Extra virgin olive oil and avocado oil are often priced higher due to their health benefits and production processes. Coconut oil, especially organic, can also be on the pricier side. However, these oils are used sparingly in most recipes, making them cost-effective over time. To save money, buying oils in bulk or during sales can help, and storing them properly ensures they stay fresh for longer, maximizing value.
Choosing the right plant-based cooking oils can significantly impact our health. The top three healthiest oils—extra virgin olive oil, avocado oil, and coconut oil (in moderation)—offer various health benefits, from reducing inflammation to supporting heart health. When cooking with oils, it’s essential to consider their smoke points to preserve their health properties. To keep things simple, extra virgin olive oil and avocado oil are the top choices, offering a balance between health benefits, cost-effectiveness, and freshness.
