7 Healthy cooking oils and the best uses for them

Today, I will be sharing 7 healthy cooking oils that you can incorporate into your meal preparations with some information on their uses and benefits. Cooking oils are the basis for preparing most of our favorite meals and play an essential role in preparation techniques from roasting, baking, sautéing, and frying. While plenty recipes make use of cooking oils, for some its not necessary. Some oils like olive oil compliments salads and other dishes and is a healthy and delicious choice. If you want to learn more about the uses and benefits of healthy cooking oils, keep reading.


7 Healthy cooking oils and the best uses for them

Extra-virgin olive oil

Top of our list is the most regularly used and popular of healthy cooking oils, EVOO, or extra-virgin olive oil that is known for being a highly versatile and healthy choice. Extra-virgin olive oil contains healthy fats that are excellent for promoting heart health, as well as antioxidants which are linked to cancer prevention. Due to these worthwhile benefits, and the fact that it is widely accessible, most people opt for this oil for almost every type of meal prep.

Light olive oil

Although, extra-virgin oil is the preferred option for most people, light virgin oil also features pretty amazing health benefits. Light virgin cooking oil is more suitable for high-temperature cooking like grilling, sautéing or roasting. You can also use it for baking, but bear in mind that the taste can be somewhat overpowering. The light description in the name does not suggest that it contains less calories, but rather that it has a less potent taste. Tip: Light virgin oil must be stored in an opaque container, in a dark and cool area.

Coconut oil

I like to refer to coconut oil as the gem of nature. Apart from the numerous health benefits it possesses, refined or virgin coconut oil is also an ideal healthy cooking oil. Refined coconut oil can be used for roasting and sautéing, plus your food will end up with a slight coconut flavor. Virgin (unrefined) coconut oil delivers a more prominent coconut taste and is used for high temperatures up to 177-degrees Celsius. Both types can be used for baking with a ratio of 1:1 for other oils and butter. Tip: Coconut oil must be stored in a glass container in a dark and cool area.

Canola or other vegetable oils

Canola oil was produced in the 1970s in Canada and are a kitchen essential for many nowadays. While most vegetable oils are derived from a mix of veggies, canola oil is solely made with rapeseed plants. Vegetable oils and canola oil is ideal for grilling, stir-frying, baking, grilling, and frying. Tip: Store canola oil in a dark and cool area.

Avocado oil

As you know, avocados are packed with monounsaturated fats, therefore it should come as no surprise that the oil does too. Apart from the healthy-fat content, avocado oil has the most advanced smoke rate, making it an excellent choice to use for searing, grilling, frying, and roasting. Tip: For long-lasting results, store avocado oil in the refrigerator or a dark, cool area.

Peanut oil

Peanut oil is extensively used in Chinese, Asian, and Thai cuisines and the refined variety is magnificently conductive for stir-frying at high temperature. You can also use it for large-batch frying and that is why it is used predominantly in the food industry. Unrefined peanut oil is more suitable for adding flavor to your marinades or dressings since it has a lower smoke point than the refined variety. Tip: Peanut oil must be stored in a cool, dark area.

Sesame oil

Did you know that sesame oil is a powerful contender for olive oil as far as health benefits are concerned? Sesame oil is packed with antioxidants and monounsaturated fats and is ideal for sautéing and stir-frying. You can also use it as a condiment for adding extra flavor to your salads or meals.



I hope that you have enjoyed reading through my article. I am always interested in healthier products that add value to our lives and that has multiple health benefits. Have you incorporated healthy cooking oils into your meal preparation regime yet? Feel free to leave a comment.

2 thoughts on “7 Healthy cooking oils and the best uses for them

  1. I love the taste of coconut oil and bake with it often but mainly use extra virgin olive oil for cooking. I really liked your tips about how to store each oil, thats very handy to know.

    1. Thanks Anthea for reading my post. I wish I could go completely natural but my budget don’t always allow it. There are so many natural oils that are a lot healthier than sunflower cooking oil. I am a huge fan of coconut oil myself and use it as a face moisturizer too. When my little boy burned his hand on a neighbor’s stove 🙁 the only thing that came to mind was to apply some coconut oil and dress it. I actually read the other day that coconut oil is effective for skin healing and it turns out my instincts were right. I always refer to coconut oil as a treasure from nature because it contains so many health and beauty benefits.

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