The Good, The Bad and The Oily

Not all oils are created equal—and the choices you make can have a bigger impact on your health than you might think. To help you navigate the world of oils, we turned to the experts for their take on the benefits and drawbacks of each type. Whether you’re sautéing, baking or supplementing, dive in to see how to make healthier, more flavorful decisions.

What oils are most beneficial?

Olive Oil

Easy rule of thumb? Most good oils fall within the Mediterranean diet, notes Michelin-starred chef Aaron Phillips of Lazy Betty. “Number 1 is obviously olive oil. It actually reduces your risk of dementia and overall mortality on a daily basis,” he claims. “You’ll find a ton of vitamin E in it, which is great for skin, hair, nails and mitigating diabetes, making it essential to the American diet in particular.” Veronica Cuellar, an Olive Oil Sommelier at Pure Chilean, highlights its rich content of vitamin D and K, which prevent the oxidation of LDL (‘bad’ cholesterol), supporting heart health.

Avocado Oil

When thinking about the healthiest oils, consider how you’ll be using them. “Once your oil reaches a certain heat, you start activating the carcinogenic properties in it, which is why smoke point is so important,” explained Phillips. Both Phillips and Ann Claiborne, the founder of Customized Concierge Nutrition, point to the benefits of the high smoke point of avocado oil. Aside from this, avocado oil also contains healthy monounsaturated fats and antioxidants, with benefits that extend to eye and skin health.

Fish Oil

Unlike avocado oil, fish oil has a low smoke point, making it unsuitable for cooking, and while it may add flavor to dressings, it’s typically taken alone as a supplement. Rich in omega-3s, it’s widely recommended for its heart and brain health benefits and its anti-inflammatory properties. Claiborne notes that these essential fats also help lower triglycerides and support joint health, making fish oil a popular choice for overall wellness.

What oils should you avoid?

Vegetable Oil

Vegetable oils, particularly seed oils, should always be avoided. “Seed oils like canola oil, soybean oil and corn oil are heavy in saturated fats which are counterproductive to the nutritional properties of other foods we eat,” says Phillips. While studies on the direct health effects of vegetable oil are ongoing, many experts recommend limiting intake due to high omega-6 fatty acid content. Claiborne warns that while a balanced intake of omega-6 and omega-3 fatty acids is essential for the body, excessive omega-6 consumption can lead to inflammation, which has been linked to heart disease, obesity and autoimmune disorders. Often used in fast food due to their low cost, these unhealthy oils, when heated to high temperatures, can produce harmful compounds like trans fats and acrylamide, which are both linked to chronic diseases.

Palm Oil

Another seed oil that ranks high on the list of ones to avoid is palm oil. You may have heard some uproar around this oil (a common ingredient in Nutella) over the past few years, as it’s been linked to deforestation and climate change. But palm oil isn’t just bad for the earth. “Hydrogenated oils like palm oil contain trans fats, which raise bad cholesterol and increase the risk of heart disease and cancer,” Claiborne cautions.

In The Kitchen

“There’s a ton of misinformation surrounding olive oil. That’s why you must learn how to read your labels,” Cuellar points out. Extra Virgin Olive Oil (EVOO) is poorly regulated in the U.S., allowing many brands to market their products under this label without meeting the proper standards. Brands like Pure Chilean, used in elevated dining spots such as Lazy Betty, ensure you’re getting the “real deal.” Claiborne suggests looking for organic, cold-pressed oils and sticking with quality brands like Chosen Foods, Primal Harvest, Nutiva and Viva Naturals. “Without a true high-end product, you won’t receive the benefits you’re looking for,” Cuellar says.

When it comes to home cooking, there are plenty of ways to get creative with oils…