There are always a million questions and equal amounts of confusion regarding oils for cooking. I would opine that choosing a plant oil that is heat tolerant or stable is always your best option. I personally prefer avocado oil. It has greater stability in hot temperatures and a good shelf life naturally, although it is best stored out of heat and light. In addition to it’s great taste profile, avocado oil contains omega 3,6 &9 (alpha-linolenic acid, linoleic acid and oleic acid) along with arachidic acid, palmitic acid, palmitoleic acid, stearic acid and gadoleic acid . Collectively these acids are know to lessen inflammation, boost immunity , ease joint pain and stiffness, promote healthy hair, skin and nail growth and reduce weight. What’s not to love? Avocado oil is high in monosaturated fats, Vitamin E and it increases the absorption of cartenoids and other nutrients.
Just because an oil comes from a plant that does NOT make it healthy. Some oils have resulted from genetically modifying plants to create a more stable plant oil for a longer shelf life and/or a cheaper cost of production resulting in higher margins that is then marketed/sold as healthy when in fact this is not true. These oil are hydrogenated oils which create trans fats. They are frequently listed on ingredient list as partially hydrogenated oils. Trans fats have links to heart disease and high LDL cholesterol (the bad cholesterol). You might think you’re doing something great buying that butter substitute but honestly, it depends on the oil or oils it is made from. READ THE LABEL. There are a tremendous amount of vegan butters available, some of them are made from healthy plant oils and delicious, some of them are not healthy or delicious. I will recite a theme from my book, just because it says vegan does NOT mean it is good for you! READ THE LABEL! Don’t buy into the marketing no matter what it says. Instead educate yourself then make the best choice you can afford.
Now I’m sure several of you are sitting there wondering about all the other types of oil available to you or why I’m not mentioning olive oil or coconut oil. Olive oil has many amazing benefits for your health but it is not as heat stable as avocado or coconut oil. So instead of cooking with it, I use it in salad dressings or on it’s own, especially drizzled over fresh tomatoes in summer.
Coconut oil would be my second choice for cooking because it is heat stable. While studies show it can aid weight loss it is also calorie dense so too much of a good thing could result in weight gain. Coconut oil in infinitely more affordable than avocado oil. If you saute most of your meals then this might be a better oil for you. It is used extensively in raw food desserts and adds a wonderful smooth consistency. If you are taste sensitive then it might not be best for you as it can impart a particular flavor.
In summary, READ THE LABEL, try each option and find what works best for you. I prefer to point out preferences and focus on the positive changes you can make for yourself and those you love.
Donna