How to Choose Healthy Cooking Oils

Let’s face it: Healthy cooking involves a lot of decisions, some easier to make than others. While choosing kale chips over potato chips is pretty simple, deciding which oils to cook with, which ones to drizzle over your salad and which ones to stay very, very far away from is trickier — especially with so many bottles of the stuff making confusing health claims.

Fear not — choosing your oils doesn’t need to be complicated. Just follow this handy guide to choosing the best oil for each culinary adventure you embark on in your kitchen!

Guide Choosing Healthy Cooking Oils, Culinary Nutrition Guide

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7 responses to “How to Choose Healthy Cooking Oils

  1. Leslie Madelung November 21, 2014

    I was just researching the best oils to use for a client when I received this wonderful email. Perfect timing and thankyou. I do have a question. This chart mentions sesame oil in the good oils to use and again in the never use section. Could you explain why to me please. Thank you again

    1. Raquel Inoa Jiménez September 20, 2015

      As I could understand it refers that even it says cold pressed, organic, etc. If they’re present in processed food try to avoid them.

  2. Rebecca September 7, 2015

    What do you think about when you see sunflower oil in some supplements? Like Ascenta fish oils or the Orange Naturals supplements?

  3. Lex July 3, 2016

    Where does peanut oil come into play? I cook a lot of asian food, and many recipes call for peanut oil…

    1. Hi Lex! Thanks for your comment. We’re not a fan of peanuts or their oils – our director Meghan Telpner breaks down the reasons why in this post: http://www.culinarynutrition.com/peanut-peanut-sauce/.

  4. Gina May 4, 2017

    Thank you for the information but I think what is lacking here is the smoke points for each oil. How do we know which one can be baked, sauteed, fried with?

    1. Hi Gina! In the infographic there is a section titled ‘Temp’ that illustrates the type of heat we recommend for each oil.

      An oil can oxidize before it reaches its smoke point, so that’s why we didn’t include them here. If you do a lot of high heat cooking, try using the saturated fats (ie ghee and coconut oil).

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