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Q. What is the healthiest oil to cook with?

A. Relative to other oils, canola (made from the seeds of a yellow-flowered plant) and olive oils are rich in monounsaturated fats—the kind that help reduce “unhealthy” LDL cholesterol and boost “healthy” HDL cholesterol. But new research suggests that virgin (and extra-virgin) olive oils—those produced purely by mechanically pressing the oil from olives, with no chemical processing—have an edge: antioxidants called polyphenols. Naturally found in olives (in red wine and green tea too), polyphenols mop up free radicals before they can oxidize LDL (oxidation makes LDL even more damaging to arteries).

In a three-week study of 200 men published recently in Annals of Internal Medicine, those who consumed just under two tablespoons a day of high-polyphenol virgin olive oil in place of other dietary fats registered larger increases in “good” HDL cholesterol and fewer markers of oxidative stress than men who consumed the same amount of “ordinary” olive oil, which had a very low polyphenol content. Chemical refining processes remove some polyphenols from “ordinary” olive oils (often labeled as “pure” in the U.S.) and other cooking oils, says Maria-Isabel Covas, Ph.D., lead author of the study and a researcher at the Municipal Institute for Medical Research in Barcelona, Spain.

Bottom line: Virgin olive oil doesn’t just taste better than plain old “olive oil,” it’s better for you too. (Great justification for splurging on a pricier product, no?) That said, any olive or canola oil is a heart-healthy choice—assuming you use it as a substitute for (not a complement to) saturated fats in your diet. If cost is a concern, go ahead and use refined olive oil or canola in cooking and save the virgin oil for cases that call for a high-impact fruity flavor (dipping bread, dressing salads, accenting soups).
—D. Milton Stokes, M.P.H., R.D.

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COMMENTS POSTEDsort icon

What is GMO?????

Anonymous

08/16/2013 - 2:57pm

I like grapeseed oil for frying. Stands up to heat better than olive.

Anonymous

08/16/2013 - 6:07am

READ "Good Calories Bad Calories" by Gary Taube. The only fat that's bad for you is margarine and shortening; the fake fats. NO fats cause heart disease. The public has been Majorly Fooled into believing lies about nutrition. People need fat in their diet. Cholesterol will not kill you. But, not eating enough fat will lead to all kinds of health problems. If you want to eat healthy--stop eating sugar and white flour, and only a very little any grains. It makes my husband and I feel great. The folks that say eating a lot of meat will give you side effects are lying. That only happens if you try to only eat low-fat.

Anonymous

08/15/2013 - 3:47pm

I'm with everybody else. How in the world can you promote canola oil, knowing that's a GMO? What about grape seed oil that is readily available has a wonderful smoking point.
Anonymous

Anonymous

08/15/2013 - 2:00pm

animal lard or fat doesnt burn and is tasty and healthy- it heals!

Anonymous

08/05/2013 - 9:44am

Has anyone ever seen Forks Over Knives?
Anonymous
07/31/2013 - 2:09pm

Yes, I just did. That is why I'm here! =D

Anonymous

08/05/2013 - 1:32am

Has anyone ever seen Forks Over Knives?

Anonymous

07/31/2013 - 2:09pm

I came to this site to find what is best to cook with oil wise. I'm from Berkeley. I understand the GMO thing, the part that organic is an expensive fancy lable at times depending. I also get that eating local is best. What I don't understand is the attitude around information sharing. Just because I know or think I know something or have read or researched doesn't make me an authority worthy of 'knowing.' Please in these times of public knowing keep a somewhat objective tone. It's hard to see all the attutide with the info.
That being said thanks for writing at all.

I still want to know what's the best medium heat cooking oil that's not so flavorful as coconut or doesn't degraded like olive oil and isn't GMO's out.. I'm cooking for a summer camp very soon, trying to do the right thing...
Lisa

Anonymous

07/29/2013 - 3:39pm

In my reserch, the best cooking oils are: organic coconut oil, macadamia nut oil and mustard seed oil,
then for salads: extra virgin organic olive oil. Stay healthy, no GMO!!!!
Andrzej Gruszka

Anonymous

07/24/2013 - 12:19am

Have you ever heard of GMO's? Your either stupid, ignorant or lying.

Anonymous

07/22/2013 - 5:38pm

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