Nutritionist delivers scathing verdict on ‘healthy’ cooking oils and reveals which fats you SHOULD be cooking with

It’s one of the most controversial cooking ingredients in our kitchen cupboards.

While some oils promise the health conscious endless benefits, such as boosting heart and brain health, others are often said to increase the risk of heart disease.

Now one expert has ended the debate and detailed exactly which oil you should choose.

According to Rob Hobson, registered nutritionist and author of “Unprocess Your Family Life,” an oil often scolded for its fat content isn’t actually as harmful as you might think.

While another product touted by health gurus as a ‘nutritious’ alternative may actually fuel your urge to pack on the pounds.

It is high in saturated fat: 12.99 g per serving – almost half the recommended amount of 30 g of saturated fat per day

Coconut oil

Coconut oil is often touted as a healthier option, but Hobson says the experts don’t know about it yet.

It is high in saturated fat: about 13 grams per 15 ml serving – almost half the recommended amount of 30 grams of saturated fat per day.

The supposed benefits are said to be due to the fact that it contains lauric acid, a saturated fat, which some research suggests is not as harmful as other saturated fats.

Some research has suggested that lauric acid increases HDL or “good” cholesterol levels, which may lower your overall risk of cardiovascular disease.

But Mr Hobson insists the ‘jury is still out on the cardiovascular effects of coconut oil’.

He said: ‘It can increase your total cholesterol levels, which is bad news for heart health. So it’s best to use it sparingly. Moreover, you don’t always want everything to taste like coconut.’

‘While it’s delicious in stir-fries, baking and curries, it’s not something I would fry my eggs in.’

According to Rob Hobson, registered nutritionist and author of “Unprocess Your Family Life,” an oil often scolded for its fat content isn’t actually as harmful as you might think

Olive oil

Mr Hobson says he chooses extra virgin olive oil for its health benefits and versatility of flavours.

“It is rich in monounsaturated fats and antioxidants, which are good for heart health, and is less likely to break down when heated,” he said.

This means that there is no potentially harmful smoke until it gets very hot – about 190 degrees.

Smoke is thought to contain chemicals called free radicals; molecules can damage cells and cause them to age faster.

Research has shown that exposure to high levels of free radicals can also increase the risk of conditions such as heart disease.

Extra virgin olive oil also contains low levels of saturated fat compared to other oils, about 2 grams per dash.

It is also high in polyphenols – a chemical compound found in plants – which also contribute to helping reduce inflammation in the body.

It helps support everything from blood vessel health to brain function, Hobson explains.

Canola oil is notable because it contains alpha-linolenic acid (ALA), an omega-3 fatty acid, a type of fat found in fish that is essential for heart and brain health.

Rapeseed and Linseed

One candidate for olive oil is canola oil. This oil costs €3.50 and is half the price. Plus, it’s high in healthy monounsaturated fats, which may reduce cardiovascular risk.

It is also lower than olive oil in saturated fat at 1.1 g per serving.

This particular oil stands out, Hobson says, because it contains alpha-linolenic acid (ALA), an omega-3 fatty acid, a type of fat found in fish that is essential for heart and brain health.

“Omega-3 fatty acids are often lacking in our diets, so including these types of oils can help improve overall fatty acid intake,” he said.

Flaxseed oil, which contains 1.65 g of saturated fat, also has similar benefits to canola oil.

Both contain omega-3 and omega-6, but canola oil has a more favorable omega-3 to omega-6 ratio than most other seed oils.

Omega-6 fatty acids are a type of fat essential to human health and found in vegetable oils, nuts and seeds, but some people argue that too much of it can contribute to inflammation.

If you use these oils for cooking instead of drizzling them on salads, it’s not just about the healthy fat content. You may also want to consider their smoke points: the point at which the oil breaks down.

While olive oil, with a smoke point of about 190 degrees, is not good for frying, Mr Hobson says it can still withstand moderate heat, so it’s fine for sautéing, light frying and roasting.

But Mr Hobson suggests these negative claims are ‘exaggerated’ and says rapeseed oil can be a healthy addition to a balanced diet.

‘Rapeseed oil sometimes gets a bad rap because of its association with omega-6 and the perception that it is a ‘processed’ oil. I think a lot of this criticism is exaggerated and fueled by social media,” Hobson said.

One 2019 study published in the journal Circulation, found no link between moderate omega-6 intake and an increase in cardiovascular disease.

However, seed oils, including flaxseed, have lower smoke points, meaning they break down at a lower temperature and are more likely to release free radicals.

For this reason, Hobson suggests using only flaxseed oil for dressings or drizzling.

Sunflower oil

Sunflower oil has a bad reputation due to its particularly high content of omega-6 fatty acids.

If this fatty acid is consumed in excess without enough omega-3, it can contribute to an imbalance that promotes inflammation.

But according to Hobson, there’s no need to throw away your sunflower oil just yet, as it’s perfectly healthy to use in moderation.

It also contains less saturated fat than olive oil and coconut oil, at about 1.5 g per serving.

And sunflower oil has a much higher smoke point of 232 degrees, making it ideal for deep frying.