We need it when we sear a steak in a pan, roast vegetables in the oven or dress a salad: the cooking oil. However, the huge selection can be overwhelming these days. Therefore, we will tell you which is the healthiest of all oils.
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What is the healthiest cooking oil?
How healthy an edible oil is depends on several factors: On the one hand, the fatty acid profile is decisive, i.e. the content of anti-inflammatory omega-3 fatty acids compared to pro-inflammatory omega-6 fatty acids or even harmful trans fats. On the other hand, the secondary plant substances contained are very important, as some of them have antioxidant properties. With regard to the preparation, the smoke point is essential: Can I use a certain oil for frying at all or should it not be heated at all? Based on these points, we will present you with the healthiest cooking oils for hot and cold dishes.
The best fatty acid profile has…
… clearly the linseed oil. In our Western diet, there is a large excess of saturated animal fats and omega-6 fatty acids. Although we need omega 6 to survive, in excessive amounts linoleic acid and arachidonic acid have a vasoconstrictive and pro-inflammatory effect. On the other hand, an increased intake of omega-3-containing foods such as walnuts, sea fish or flaxseed helps. The best of these sources is actually flaxseed and the flaxseed oil derived from it. It has an omega-3 to omega-6 ratio of 4 to 1 – unmatched by any other food in the world.
However, there is only one catch with linseed oil: it must not be heated! Omega-3 fatty acids are very sensitive to heat and begin to oxidize at low temperatures. As a result, the oil loses its health benefits and taste. Likewise, as with all oils that are rich in omega-3 fatty acids , the shelf life is very limited. You should use linseed oil quickly, as it can become rancid and taste bitter four weeks after opening. It is therefore best to buy linseed oil in small bottles and store them in the refrigerator.
The best oil for frying is…
… the Mediterranean classic: olive oil. Contrary to the belief, which is still widespread, that olive oil cannot be heated to high temperatures and is not suitable for frying, the smoke point of cold- pressed, extra virgin olive oil is actually between 190 and 210° C. You can therefore use it for frying and baking without hesitation . What makes olive oil so healthy is on the one hand the oleic acid it contains, a monounsaturated omega-9 fatty acid, and on the other hand the large amount of polyphenols . These phytochemicals have antioxidant and anti-inflammatory effects and have been shown in laboratory studies to inhibit the growth of cancer cells.
Since olive oil is suitable for both cold and warm dishes, it is probably the healthiest all-rounder among cooking oils. It also has a very long shelf life: once opened, it can be stored in a dark, cool place for up to nine months.
What about…
rapeseed oil? In fact, canola oil is also one of the healthiest cooking oils out there. However, this only applies to the cold-pressed version, since vitamins and secondary plant substances are lost during hot-pressing. In contrast to the low-nutrient, refined rapeseed oil, native, cold-pressed rapeseed oil is not very heat-resistant : Its smoke point is already between 120 and 140 °C. Therefore, it is better to use olive oil for frying and baking.
By the way: cold-pressed rapeseed oil can be stored in a cool and dark place for about four to six weeks.
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