The Truth About Cooking Oils: Why You Should Skip Highly Processed Options

When it comes to cooking oils, it can be confusing to know which ones are best for your health. With so many options available—ranging from butter and olive oil to canola and sunflower oils—it’s important to understand the difference and why some oils are better for your body than others.

While oils like butter, ghee, olive oil, coconut oil, and avocado oil are widely considered healthy choices, oils like canola oil, vegetable oil, cottonseed oil, and sunflower oil are often highly refined and processed. So, what’s the deal with these oils, and why should we limit or avoid them? Let’s dive in.

The Problem with Highly Refined Oils

Canola oil, vegetable oil, cottonseed oil, and sunflower oil are typically derived from seeds or plants that require heavy processing to extract the oil. The refining process usually involves high heat, bleaching, and deodorizing, which strips the oil of its natural nutrients, leaving behind a product that’s not only low in beneficial compounds but also potentially harmful to your health.

Here’s why that’s a problem:

Lack of Nutrients Refining these oils removes most of their beneficial nutrients, including antioxidants and vitamins. Without these, the oil doesn’t offer much in terms of health benefits. Compare this to unrefined oils like extra virgin olive oil, which is packed with heart-healthy monounsaturated fats and antioxidants like vitamin E and polyphenols.

Omega-6 Fatty Acids One of the main concerns with oils like canola, vegetable, and sunflower is their high content of omega-6 fatty acids. While omega-6s are essential for our health, our modern diet tends to be overloaded with them. When consumed in excess, omega-6s can contribute to inflammation, which is linked to chronic conditions like heart disease, diabetes, and arthritis. The problem is that most of us don’t get enough omega-3s, which are anti-inflammatory, to balance out the omega-6s.

Ideally, we should maintain a balanced ratio of omega-6 to omega-3 fatty acids, but many of the processed oils we consume every day skew this balance. This leads to an overproduction of pro-inflammatory molecules in the body, which can cause long-term damage if left unchecked.

Trans Fats Some of these oils also contain trans fats—a byproduct created during the hydrogenation process, which is sometimes used to extend shelf life. Even small amounts of trans fats can negatively impact your health, increasing bad cholesterol (LDL) levels while decreasing good cholesterol (HDL). This can increase your risk of cardiovascular disease, stroke, and type 2 diabetes.

Chemical Solvents In order to extract oil from seeds and plants, some manufacturers use chemical solvents like hexane, which can leave trace amounts in the final product. These chemical residues may not be harmful in small amounts, but over time, consuming products with these chemicals could have a cumulative effect on your health.

Better Alternatives: Healthier Fats for Cooking

Now that we’ve seen the downsides of highly refined oils, let’s look at the healthier alternatives that are better for cooking and your overall well-being. These oils are less processed, full of nutrients, and provide healthy fats that support your heart, brain, and metabolism.

Butter and Ghee Both butter and ghee are rich in healthy fats and offer a rich, creamy flavor that makes them perfect for cooking. Ghee, in particular, is a great option for high-heat cooking because it has a higher smoke point than butter and is easier to digest for many people. Ghee is essentially clarified butter, meaning the milk solids are removed, leaving just the fat behind.

Olive Oil Extra virgin olive oil is a heart-healthy favorite, full of monounsaturated fats that help reduce inflammation and support healthy cholesterol levels. It also contains powerful antioxidants like vitamin E and polyphenols, which have anti-inflammatory properties. A 2015 study in Food Chemistry found that cooking vegetables with extra virgin olive oil actually increased the bioavailability of antioxidants like polyphenols and carotenoids. This means that not only does olive oil hold up under heat, but it can actually enhance the nutrient content of your food.

✅ Cooking with extra virgin olive oil is safe and does not ruin its health benefits.

✅ It remains stable under heat due to its high monounsaturated fat and antioxidant content.

✅ It does not form harmful compounds like some refined oils.

✅ It can actually improve the absorption of certain nutrients in food.

Coconut Oil Coconut oil has been a bit of a trend in recent years—and for good reason. It contains medium-chain triglycerides (MCTs), which are rapidly absorbed by the body and used for energy rather than being stored as fat. It’s perfect for high-heat cooking, like frying and baking, and imparts a subtle coconut flavor to dishes.

Avocado Oil Avocado oil is versatile for all types of cooking, from searing to stir-frying. It’s rich in monounsaturated fats and vitamin E, and its neutral flavor works well in a variety of dishes.

Why Choosing Unrefined Oils Matters

Choosing unrefined oils like olive oil, avocado oil, and coconut oil over processed options is about more than just flavor—it’s about giving your body the healthiest fats possible. These oils are packed with beneficial fats, antioxidants, and vitamins, which support everything from heart health to brain function. Plus, they’re less likely to cause the inflammation that’s linked to chronic diseases.

When you opt for whole-food fats that are minimally processed, you’re also avoiding harmful compounds created during the refining process, such as trans fats and chemical residues. These healthy fats are better for cooking, provide long-lasting energy, and support your overall wellness.

At the end of the day, not all oils are created equal. While canola oil, vegetable oil, cottonseed oil, and sunflower oil may be cheap and convenient, they’re highly refined and often come with unwanted health risks. By choosing healthier options like olive oil, coconut oil, ghee, and avocado oil, you’re fueling your body with the right kinds of fats that will keep you feeling your best.

Next time you're cooking, reach for a high-quality, minimally processed oil, and give your body the nutrients it deserves. Your heart, brain, and overall health will thank you!

There are several studies that confirm olive oil is safe to cook with, even at high temperatures, without ruining its health benefits.

1. Olive Oil Has a High Oxidative Stability

• A 2018 study published in Acta Scientific Nutritional Health tested various cooking oils at high heat and found that extra virgin olive oil (EVOO) remained the most stable, even when heated above 200°C (392°F). It resisted oxidation better than many common vegetable oils like canola or sunflower oil.

• Why? EVOO contains antioxidants and polyphenols that protect it from breaking down as quickly as other oils.

2. Smoke Point Isn’t the Only Factor

• Some people worry about the smoke point of olive oil (typically between 350–410°F for EVOO). However, a 2018 study in Trends in Food Science & Technology emphasized that an oil’s oxidative stability (resistance to forming harmful compounds) is more important than just its smoke point.

• Despite its moderate smoke point, EVOO remains stable due to its high monounsaturated fat content and antioxidant levels.

3. Minimal Nutrient Loss When Cooking

• A 2015 study in Food Chemistry found that cooking vegetables with extra virgin olive oil actually increased the bioavailability of antioxidants like polyphenols and carotenoids. This means that not only does olive oil hold up under heat, but it can actually enhance the nutrient content of your food.

4. No Harmful Compounds Formed

• A 2014 study in Journal of Agricultural and Food Chemistry showed that heating olive oil (even for long periods) did not lead to the formation of harmful trans fats or significant oxidative damage compared to refined oils.