🥄 The Truth About Cooking Oils: What You Really Need to Know

Cooking oils are a pantry staple, but they’re also a hot topic in health conversations—especially when it comes to heart health, inflammation, and cooking techniques. Some oils are celebrated for their health benefits, while others spark controversy.

So, how do you sort fact from fiction? Let’s break down the truth about cooking oils so you can make confident choices in the kitchen.

⚙️ What Are Cooking Oils Made Of?

All cooking oils are made up of different types of fat. The three main categories include:

  • MUFA: Monounsaturated Fats

  • PUFA: Polyunsaturated Fats

  • Saturated Fats

Each type of fat behaves differently in the body—and in the pan.

🫒 MUFAs (Monounsaturated Fats) – The Heart-Healthy Staple

Found in olive oil, avocado oil, canola oil, and peanut oil, MUFAs are known for their positive effects on cholesterol:

  • Help lower LDL (bad) cholesterol

  • Help raise HDL (good) cholesterol

  • Stable for medium to medium-high heat cooking

  • Best used for sautéing, roasting, or drizzling

💡 Tip: Extra virgin olive oil is great for finishing dishes or low to medium heat cooking. For high heat, choose light olive oil or avocado oil.

🌻 PUFAs (Polyunsaturated Fats) – Essential but Fragile

These fats include omega-3 and omega-6 fatty acids—both essential for health—but they’re more sensitive to heat.

Found in oils like:

  • Sunflower oil

  • Flaxseed oil

  • Soybean oil

  • Safflower oil

  • Corn oil

Pros:

  • Provide essential fatty acids (omega-3 & omega-6)

Cons:

  • Less heat stable – prone to breaking down and producing harmful compounds at high temps

  • Too much omega-6 may increase inflammation

💡 Use PUFAs in cold applications like salad dressings or dips, and avoid frying with them.

🥥 Saturated Fats – Stable but Controversial

Saturated fats have long been debated, but they are extremely stable for cooking at high temperatures. Common sources include:

  • Coconut oil

  • Palm oil

  • Butter

  • Lard

  • Ghee

Pros:

  • Heat stable – great for frying or roasting

Cons:

  • May raise LDL cholesterol

  • Linked to increased heart disease risk when overconsumed

💡 Use in moderation and balance with unsaturated fats for optimal health.

🌱 What About Seed Oils?

Not all seed oils are harmful—but how you use them matters.

  • The concern isn’t necessarily the oil itself, but how it’s processed and used.

  • Overheating these oils during frying can produce harmful byproducts.

  • Best advice? Use in moderation and avoid high-heat cooking with them.

🔥 Best Oils by Cooking Method

Choose the right oil based on your cooking temperature:

  • Low Heat: Olive oil, flaxseed oil, raw avocado oil

  • Medium Heat: Canola, peanut, sunflower oil

  • High Heat: Coconut oil, palm oil, ghee, refined avocado oil

🧠 Final Thoughts

Not all oils are created equal—but none are inherently “bad.” The key is understanding how different fats behave in the body and the kitchen. Stick to moderate use, pair the right oil with the right heat, and focus on variety.

✨ Want personalized guidance? Compass Nutrition’s dietitians can help you choose the best oils for your health goals—whether it’s heart health, inflammation, or weight management.

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