Cooking with fats? While some fats can handle the heat, others don't fare so well, losing both their original taste and nutrition content. Those that do hold up (aka have higher smoking thresholds) tend to be best for cooking, at least for those of us who prefer our meals without a side of char.

Vegetable Grease — What It Is

Oils tend to handle higher temperatures better than solid fats, which burn more quickly. Additionally, cooking with oil versus butter or lard is generally a better (and often times more flavorful!) option for those trying to minimize saturated fats [1]. 

Olive oil: Olive oil takes first place in the Great Oil Marathon. (Yes, we’re making that a thing.) It’s most flavorful in its raw, uncooked form, but it’s also a winner for cooking, too. Olive oil is extremely rich in monounsaturated fats and a great source of phytochemicals, which might help prevent some types of cancer. And compared to other fats, research suggests extra virgin olive oil was more likely to increase a person's feeling of fullness after a meal. Olive oil is best consumed “cold-pressed” (literally pressed out of the olive, with minimal heat involved), so avoid “pure olive oil,” “light olive oil,” or simple “olive oil” labels for maximum flavor and nutrition, at least when eating it cold. And while heating olive oil will strip it of some flavor and enzymes, a high-quality bottle is a cooking essential.

Canola oil: A heat/cooking-friendly and budget-minded staple, canola oil is also a great source of essential fatty acids like lineoleic acid (omega-6) and alpha linolenic acid (omega-3). The body can’t make these compounds on its own, so it’s ultimately up to our diets [2]. While most people get their share of omega-6s from everyday meals, it’s less common to get enough omega-3s, which have been linked to the prevention of heart disease. In addition to fatty fish and canola oil, other sources of omega-3s include flax, walnut, and hemp oils, though canola can handle the heat and is still tops for cooking.

Coconut oil: This kitchen all-star can withstand some seriously high heat, making it a go-to for frying. And while it has a high amount of saturated fat, coconut oil has been tentatively linked to overall reductions in blood lipid content (including excess triglycerides, the clog-happy stuff rolling around in our blood vessels) [3]. Coconut oil has numerous other health benefits (like promoting weight loss and a healthy digestive tract) and can be a useful tool when applied in moderation. And don’t worry about making the kitchen smell like Gilligan’s Island— the “virgin” variety is virtually scent-free.

Other oils: Safflower, sunflower, grape seed, almond, and avocado oils are plant-based oils and generally great for cooking, too.

Elbow Grease — What It Means to You

When it comes to incorporating cooking oil into an everyday diet, it all comes down to heat. To retain their fatty acid content and avoid burning, flaxseed, walnut, and hemp oils should only be used as condiments or in salad dressings, while the ones listed above are all cooking-friendly. And if experimentation with these oils in the kitchen doesn't quite go according to plan, rub them on the face for a moisturizing facial and call it a day. Though maybe that's an entirely different article.  

Updated December 2011