Cooking oils have become a hot topic in nutrition, and for good reason. While some are genuinely good for you, others are heavily refined and loaded with omega-6 fatty acids that can promote chronic inflammation when consumed in excess. Many of these oils are marketed as healthy, but the way they’re processed strips away nutrients and leaves behind compounds that may negatively affect long-term health. Seed oils in particular have come under scrutiny for their role in metabolic issues, oxidative stress, and imbalanced fat intake.
Canola Oil
Canola oil is marketed as heart-healthy, but it goes through heavy chemical refining before it hits store shelves. Most canola oil is extracted using high heat and solvents like hexane, which can degrade the oil’s stability and nutritional profile. It’s also high in omega-6 fatty acids, which can disrupt the balance of fats in the diet and contribute to chronic inflammation when consumed regularly.
Vegetable Oil
Vegetable oil isn’t one specific oil. It’s often a cheap blend of soybean, corn, and other refined oils. These blends are heavily processed, and the final product can contain small amounts of trans fats, even when labeled “zero trans fat.” These fats have been linked to higher risks of cardiovascular disease, and the high omega-6 content makes them even less desirable for regular use.
Soybean Oil
Once considered a healthy source of unsaturated fat, soybean oil has now raised concerns because of its high omega-6 content and presence in ultra-processed foods. Research shows that a diet heavy in soybean oil may contribute to metabolic issues and inflammation over time. It is one of the most consumed oils in the U.S., making its potential downsides hard to ignore.
Corn Oil
Corn oil is often extracted using industrial solvents and subjected to deodorizing and bleaching before bottling. It’s high in omega-6 polyunsaturated fats, which may promote inflammation when not balanced with omega-3 intake. Its widespread use in fried and packaged foods adds to the concern, as those tend to be consumed in excess.
Cottonseed Oil
Cotton isn’t a food crop, so cottonseed oil is a byproduct of industrial agriculture. That means it doesn’t follow the same food safety regulations as other oils. It’s often contaminated with pesticide residues and is one of the most highly refined oils on the market. Nutritionally, it adds more risk than benefit due to its inflammatory fat profile and processing methods.
Sunflower Oil
Sunflower oil is often seen as a light, neutral option, but it contains a high amount of linoleic acid, a type of omega-6 fat. When used in cooking at high temperatures, this oil can oxidize easily and form harmful compounds. Without a counterbalance of omega-3s, it may also contribute to long-term inflammation if used as a primary cooking oil.
Grapeseed Oil
Extracted from the leftover seeds of wine grapes, grapeseed oil sounds like a sustainable and healthy option, but the reality is less appealing. The extraction process typically involves solvents like hexane, and the end product is highly unstable when heated. Despite its high smoke point, it breaks down quickly under high temperatures, releasing oxidation byproducts.
Rice Bran Oil
Rice bran oil is popular for its high smoke point and mild flavor, but it’s still a refined seed oil. Like others in this category, it contains high levels of omega-6 fats, which can overwhelm the body’s fat processing system if consumed too often. Its use in stir-fries and high-heat cooking may seem convenient, but the long-term effects are worth considering.flammation.
Peanut Oil
Often used in deep frying, peanut oil has a nutty taste and a high smoke point, but it oxidizes quickly and is high in omega-6s. Regular intake may throw off the fat balance in your diet, especially if it’s your go-to oil for daily cooking. When exposed to heat, it can produce free radicals that add stress to your system over time.
Palm Oil
Palm oil is high in saturated fat, which has been shown to raise LDL cholesterol levels in some individuals. Beyond the health concerns, its global production contributes heavily to deforestation and habitat destruction. It’s cheap, shelf-stable, and common in packaged foods, but it’s not a great pick for daily cooking at home.
Safflower Oil
Safflower oil is another neutral-tasting oil that hides its drawbacks well. It contains almost no omega-3 fatty acids, but is loaded with omega-6, creating an imbalance that may lead to inflammation when eaten regularly. It’s often used in salad dressings and frying oils, which makes it easy to consume more than you realize.
What To Use Instead
If you’re now rethinking what’s in your pantry, the next step is knowing which oils to use instead. These options are better supported by research, hold up well during cooking, and don’t come with the same concerns around processing or imbalance. Swapping in a few of these can help support a healthier, more stable approach to everyday meals.
Extra Virgin Olive Oil
Olive oil remains one of the most well-studied and reliable fats for cooking. It’s rich in monounsaturated fats, which have been linked to improved heart health, and it contains natural antioxidants that help fight oxidative stress. When used for low to medium heat cooking or drizzling over finished dishes, it supports a balanced fat intake without the risks that come with more processed seed oils.
Avocado Oil
With a high smoke point and a good amount of monounsaturated fats, avocado oil works well for both high-heat cooking and cold uses like salad dressings. It’s made from the flesh of the fruit rather than seeds, which means it doesn’t require harsh chemical extraction methods. It also contains vitamin E and other nutrients that help support overall health.
Coconut Oil
Coconut oil contains medium-chain triglycerides (MCTs), which are digested differently than other fats and may be used more readily by the body for energy. While it is high in saturated fat, it remains stable at high temperatures and doesn’t break down as easily during cooking. It’s best used in moderation and works particularly well in baking or sautéing at medium heat.
Butter or Ghee
While technically not oils, both butter and ghee are cooking fats that have been used for generations and are less processed than many industrial oils. Ghee, which is clarified butter, has a high smoke point and no lactose or casein, making it easier to digest for some people. These animal-based fats can be part of a balanced diet when used in reasonable amounts and combined with other whole food sources.
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
