No matter your diet, you likely cook with some amount of oil: It’s often an essential ingredient in preparing vegetables, meats, eggs, sauces, and more, providing texture, lubrication, and taste, too. But not all cooking oils are created equal when it comes to nourishment.
“A healthy cooking oil is an oil that is predominately made of monounsaturated fatty acids or omega 3 fatty acids,” explains Kylene Bogden, R.D. and co-founder of the nutrition coaching group FWDfuel. But an oil’s composition in the bottle is only part of the picture when it comes to its healthfulness. Smoke point, or the temperature at which the oil is no longer stable, has long been considered another critical piece. Oils have a range of smoke points, and prevailing wisdom says that you shouldn’t use them to cook at a temperature above this point. So depending on what you’re cooking, the healthiest cooking oil is also going to be one that stands up to high heat.
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