I don’t know about you, but for a long time, I never gave cooking oils much thought. They were just… there. A drizzle in the pan, a splash in a dressing, a slick on a roasting tray. But as I started digging deeper into what I was putting into my body, and how those ingredients were made, I began to realise that oils, especially the ultra-processed ones that line most supermarket shelves, deserved a second look.
So today, I want to talk about oils. What they are, how they’re made, why some are better left on the shelf, and what you can choose instead to nourish your body without compromising on flavour or health.
WHAT ARE COOKING OILS?
Cooking oils are fats derived from plants or animals, utilised in a wide range of culinary tasks, from frying and sautéing to dressing and baking. Plant-based oils are extracted from seeds, nuts, fruits, or grains. Although this may seem natural and healthy, the actual production processes reveal a more complex reality.
In fact, most industrial vegetable oils undergo a rigorous refining process that includes multiple chemical treatments. This process typically begins with seeds such as soybeans, canola (also known as rapeseed), corn or sunflower, which are heated to extremely high temperatures. This heat causes oxidative damage even before the extraction process starts. Next, a petroleum-based solvent, like hexane, is employed to extract the oils. Following extraction, the oil is treated with chemicals to remove waxes, neutralise odours, and enhance its colour. It is often deodorised to mask any unpleasant scents left from the process. The end result is a clear, shelf-stable oil that may appear “clean” but is far from it.
These refining methods strip away beneficial compounds, introduce toxins, and produce oils that are susceptible to oxidation, meaning they can break down and form harmful compounds when exposed to heat, light, or air.
WHY MANY COOKING OILS ARE BAD FOR YOU
Here’s the deal: Many widely used cooking oils are abundant in omega-6 polyunsaturated fats. While omega-6s are not inherently harmful, they can become problematic when consumed in excess, particularly in comparison to omega-3 intake.
The typical Western diet tends to be excessively high in omega-6s, leading to inflammation, oxidative stress, and a heightened risk of chronic illnesses such as heart disease, obesity, and even cancer. Moreover, heating these oils, especially beyond their smoke point, makes them increasingly unstable and produces harmful byproducts like aldehydes, which are associated with various health concerns.
Palm Oil
Palm oil is derived from the fruit of the oil palm tree and is widely utilised in processed foods because of its affordability and extended shelf life. However, its production raises significant environmental concerns, including deforestation, habitat destruction and unethical labour practices. In terms of health, although it contains a higher level of saturated fats compared to other seed oils, it is frequently refined, which makes it prone to oxidation and may contribute to inflammation.
Soybean Oil
Derived from crushed soybeans, this oil is rich in omega-6 fatty acids. It ranks among the most widely used oils globally and serves as a fundamental ingredient in many processed foods. Additionally, it is predominantly produced from genetically modified soybeans. The refining process strips away essential nutrients, rendering it highly unstable when heated, which can lead to oxidative stress within the body.
Canola Oil
Canola oil is extracted from the rapeseed plant, and although it is frequently promoted as “heart-healthy”, the truth is that most canola oil undergoes extensive refining and deodorisation. Additionally, it is typically genetically modified. While it contains lower levels of saturated fats, its high omega-6 content and the method of processing render it a less-than-optimal option.
Corn Oil
Corn oil is yet another source of polyunsaturated fats. Derived from corn germ, it goes through a similar refining, bleaching, and deodorising process as other seed oils. This oil is susceptible to oxidation and can disrupt the balance between omega-6 and omega-3 fatty acids. Its common use in deep-frying and processed snacks further exacerbates its health risks.
Peanut Oil
Peanut oil is a popular choice for frying, thanks to its elevated smoke point. However, it also has a significant amount of omega-6 fatty acids. Although it maintains a delightful, nutty flavour, refined variants still raise concerns regarding oxidative stress and inflammation when used regularly.
Sesame Oil
Sesame oil possesses some antioxidant properties when utilised in its raw and unrefined form. Conversely, the refined type, frequently used in cooking, is rich in omega-6 fatty acids and susceptible to oxidation. Its distinctive flavour contributes to its popularity, yet it’s important to use it in moderation.
Sunflower Oil
Sunflower oil is particularly high in linoleic acid, a type of omega-6 fat that can promote inflammation when consumed in excess. It’s also often used in deep-frying, which further breaks down its chemical structure and introduces harmful compounds into your food.
VEGETABLE OILS THAT ACTUALLY SERVE YOU
Not all oils are villains. There are a few exceptions, minimally processed, nutrient-rich oils that can be used either raw or in low-heat cooking with great benefit.
Extra Virgin Olive Oil (EVOO)
Extra Virgin Olive Oil (EVOO) is cold-pressed from olives and stands out as one of the least processed oils on the market. It is abundant in monounsaturated fats and polyphenols, known for their anti-inflammatory and antioxidant benefits. This oil is perfect for drizzling on salads, enhancing dishes, or light sautéing. Be sure to select high-quality EVOO, preferably in dark glass bottles, and store it away from light and heat for optimal freshness.
Related – My Visit to The Olive House in Corfu
Avocado Oil
Extracted from the flesh of avocados, this oil boasts a high smoke point and a nutritious fat composition, being abundant in monounsaturated fats and vitamin E. It serves as an excellent option for both moderate-heat cooking and salad dressings.
Coconut Oil
Coconut oil is rich in medium-chain triglycerides (MCTs), which can be beneficial for metabolism and brain health. While it is high in saturated fat, providing excellent heat stability, its unique flavour may not appeal to everyone. When choosing coconut oil, prefer virgin varieties over refined ones for the best quality.
ANIMAL-BASED COOKING FATS: THE NATURAL ALTERNATIVES
As I stepped away from refined seed oils, I became curious about traditional fats, those used by our grandparents and great-grandparents long before “vegetable oil” was even a thing. Here are some of the animal-based fats I’ve embraced in my kitchen.
Lard
Lard, which is rendered pig fat, has a long history of use in cooking that spans centuries. It is abundant in monounsaturated fats and, when derived from pasture-raised pigs, may even provide vitamin D. Due to its high heat stability, lard is an outstanding choice for baking, frying, and roasting.
Tallow
Tallow is derived from the rendered fat of beef or lamb. It boasts remarkable heat stability, making it an excellent choice for deep-frying or sautéing. Comprising a combination of saturated and monounsaturated fats, tallow, similar to lard, is abundant in fat-soluble vitamins when sourced from grass-fed animals. Its robust flavour can wonderfully enhance the taste of roasted vegetables and meats.
Duck Fat
Duck fat is a highly valued ingredient in numerous gourmet kitchens due to its rich flavour and elevated smoke point. Primarily composed of monounsaturated fat, it can be utilised in a variety of dishes, ranging from roasted potatoes to confit duck legs. Beyond its delightful taste, it also offers several nutritional benefits.
Goose Fat
Much like duck fat, goose fat is both decadent and rich in flavour. It’s excellent for roasting, especially with root vegetables, providing a delightful crispness without the drawbacks of processed oils. Similar to other animal fats, it remains stable when heated and boasts a beautiful golden colour.
Butter
Good old-fashioned butter, particularly the grass-fed kind, is abundant in fat-soluble vitamins such as A, D, E, and K2. Although it has a lower smoke point compared to other fats, it imparts a delightful and comforting flavour to any dish it enhances. For high-heat cooking, clarified butter, or ghee, serves as an even better option.
Schmaltz
Schmaltz is rendered chicken fat, a staple in traditional Jewish cuisine. It boasts a distinct savoury flavour and enhances both fried and baked dishes beautifully. Similar to other animal fats, it is stable and nourishing, making it a valuable addition to your cooking repertoire.
Of course, if you’re vegetarian or vegan (or simply just counting calories and macros), then these highly fatty ingredients might not be the right choice for you. If that’s you, you can always go back to those minimally processed vegetable oils such as olive, coconut or avocado oils.
RAW VS COOKED OILS: WHAT’S THE DEAL?
One important realisation I’ve come to is that how we utilise oils is just as crucial as selecting the right ones. Raw oils, such as extra virgin olive oil, are best enjoyed without heat. This is due to their delicate beneficial compounds, like polyphenols and antioxidants, which can degrade when exposed to high temperatures.
When oils are heated beyond their smoke point, they begin to break down. This degradation leads to the creation of free radicals and harmful substances like aldehydes and acrolein, both associated with inflammation and disease. Unfortunately, many commonly used cooking oils, like soybean and sunflower, have relatively low smoke points and are inherently unstable. In contrast, using stable fats, such as animal fats or coconut oil, is a much safer option. These fats don’t oxidise as easily and retain their integrity at high temperatures, making them preferable for frying, roasting, and sautéing.
That being said, balance is essential. I enjoy drizzling olive oil raw over salads or adding it to dishes after cooking. For high-heat cooking, I prefer using ghee, tallow, or avocado oil.
and finally....
I know this might seem like a lot of information, but I promise you, it’s worth paying attention to. Cooking oils are more than a minor detail in your kitchen; they’re a major player in your overall health. Swapping out those industrial seed oils for natural, stable fats can make a real difference in how you feel.
It’s not about being perfect, it’s about being aware. Making conscious, informed choices in your kitchen is a powerful step toward living better, feeling better, and eating more mindfully. And in the process, you’ll be honouring your body with ingredients that truly serve it. So the next time you reach for that bottle of oil, take a pause and ask: Is this helping me, or hurting me?