What Cooking Oil Should I Be Using?
- Katy Rafiai
- Aug 12, 2025
- 7 min read
Updated: Sep 11, 2025
Ever wondered what cooking oils you should be cooking with?
Ok, so this is something that I really want you all to take on board, because this is something that we had no idea about!
Different types of heat requires different types of oil!
That means, you have to think about the oil you use when you cook and make a conscious decision on which one to pick based on the type of heat you are going to be using.
This was not how I was brought up! My mum cooked everything from big bottles of vegetable or sunflower oil and it's only as I've got older and researched the different options available that I've become aware of how important it is.
Using the wrong oil can cause inflammation, can result in breathing in toxic fumes and can contribute to cancer risks increasing - and it only takes a few simples change to put this right.
Some facts for you;
Every tablespoon of oil has approximately 120 calories and 14g of fat, so regardless of what oil you're using, eat them in small amounts.
Most oils are healthier for your heart when compared to butter / lard. This is because they’re mostly unsaturated fat rather than saturated.
I've put together a downloadable booklet for you to print out at home and you can read through the research I've carried out below;
Olive Oil
Having been described as the healthiest oil on earth, Olive Oil shines with its anti-oxidant content, which have been praised for their anti-inflammatory benefits.
And it doesn't end there... Research shows the positive impact olive oil has on blood vessel health, improving the function of the endothelium, which is the lining of the blood vessels and, a large analysis of 19 studies found that those with a higher consumption of olive oil had a lower risk of breast cancer and cancers of the digestive system.
When buying Olive Oil - you have to make sure that it is Extra Virgin Olive Oil. This is because Extra Virgin Olive Oil is not refined or overly processed.
If like me, Olive Oil became your 'go to' oil for everything. You need to be aware of its smoke point - high heat cooking, causes olive oil to degrade and you end up breathing in toxic fumes that are harmful to the human body - so be aware of this! If you're deep frying, or cooking pancakes on a high heat, switch it up and change oils.
Different brands have different flavour olive oil, so experiment and find one you like. Is there anything better than sourdough bread dipped with olive oil?
Coconut Oil
Coconut oil is about 86% saturated fat, 1 third more than butter! For western diets that are already high in saturated diet - a lot of researchers suggest shifting to another plant based oil with less saturated fat due to its impact on cardiovascular health.
However, an initial experiment that took place with the BBC showed that Coconut Oil did not raise 'bad' cholesterol' and went on to increase 'good' cholesterol. These results were surprising given its high saturated fat content.
Refined coconut oil: Is processed for a milder taste and a higher smoke point so it can be used to fry food at high heat.
Unrefined coconut oil (virgin coconut oil): Is purer and less processed with a deeper coconut flavour and a lower smoke point
Coconut Oil has been lorded for its fantastic health benefits, such as reducing the risk of Alzheimer's and it's impact on oral health, however, after carrying out a great deal of research for this blog, I've found this research to be limited.
Virgin coconut oil, is an oil that I would recommend using in moderation.
Sunflower Oil
However, one of the biggest concerns surrounding sunflower oil is that it can generate toxic compounds when heated.
Sunflower oil is high is omega 6 which is a pro-inflammatory which our body needs, however, research has shown that the Omega 6 content in sunflower oil is on the excessive side and can cause inflammatory issues.
There is a different type of sunflower oil that you can buy in replacement of your standard supermarket sunflower oil. My recommendation would be to buy 'High Oleic' sunflower oil. Oleic is a monounsaturated fatty acid that you find in olive oil. This is a healthier type of sunflower oil and is less prone to oxidation when cooking.
Sunflower oil has a high smoke point and a neutral taste. I would say to use this oil in moderation as opposed to daily cooking. Try to buy organic if you can.
Vegetable Oil
Vegetable Oil is refined and processed using chemical extraction, degumming, refining, bleaching and deodorising. It is called Vegetable oil because it contains any oil that comes from plant based sources. They are usually a blend of corn, palm, rapeseed, soybean and safflower oils. It gives manufacturers the freedom to put any plant based oil they want into the oil.
Like Sunflower Oil, Vegetable Oil contains a very high concentration of Omega 6 fatty acids (which is a pro-inflammatory). The human body needs Omega 6 fatty acids but they have to be balanced out with an intake of Omega 3s (which is an anti-inflammatory).
Unbalanced levels of Omega-3 and Omega-6 fats have been linked to many types of cancers and a host of other problems. The ideal ratio of consumption of omega 6 to omega 3 fatty acids is somewhere in the range of 1:1 to 4:1 but in western society ratios have become more imbalanced and can range from 1:20 to 1:50.
Whilst new research is being all the time, personally, I would opt for an alternate oil to vegetable oil.
Rapeseed Oil
Rapeseed Oil (or Canola Oil) is fairly inexpensive and has a high smoke point, it has a neutral taste so it's good for baking. It comes from the Rape Seed plant - the brightly yellow coloured plants that fill the fields in spring.
Rapeseed oil has the least amount of saturated fat to the other vegetable oils, however it is a processed oil that lacks nutrients. When buying Rape Seed oil, I would definitely recommend buying an organic oil.
Although it contains Omega 6, it also contains Omega 3s to a ration of 1:2. Rape Seed oil is high in phytosterols, which helps the body absorb cholesterol, therefore reducing overall cholesterol levels.
However, a small study on mice who took rapeseed oil every day for 6 months, showed a negative impact on their memory and learning abilities. It's important to remember that this is just a study on mice not humans. However, saying this, I would definitely opt for olive oil over rapeseed oil and where possible try to buy organic.
Avocado Oil
A fairly new oil to the oil scene and because of this, some research papers have suggested that more research needs to be done with avocado oil. However, the fat that gives avocado its great reputation is Oleic Acid - a monounsaturated fat - which is great for heart health.
It is also recommended for people with type 2 diabetes as it lowers triglycerides and blood sugar levels. Avocado oil is packed with nutrients and also helps with the absorption of nutrients in the food it's cooked with and due to its mild flavour it goes with any type of cooking.
A study published in the Journal of Nutrition showed that even a small addition of avocado oil increased carotenoid absorption by as much as 15 times. Carotenoids are anti-oxidants that help to improve eye health.
A good avocado oil should be green in colour. This is a relatively new oil that is great for high heats. It's very pricey so perhaps it isn't one for every cupboard.
Sesame Oil
The sesame oil nutrition profile shows that it is a great source of several key antioxidants, including sesamol and sesaminol (which are two anti-oxidant compounds).
One study detailed in the Journal of Cardiovascular Disease showed that administering the oil to rats for 30 days helped increase antioxidant activity.
This oil is popular in asian cooking for its nutty flavour. A little goes a long way and because it is not a high heat oil, it is used to finish a stir fry, as opposed to cook with. It's great for sauces too, as you don't have to use much for a great flavour.
One tablespoon of sesame oil provides only 0.04 grams of omega-3, but 5.5 grams of omega-6 fatty acids - so it is more of an occasional oil than a daily oil, in order to keep our omega-6 to a controlled level.
Important Info
All oils can go rancid over time, so the way you store your oils is really important. Do not leave them next to your hob or stove. Store them in a dark cupboard away from light.
What's in Our Cupboard
Extra Virgin Olive Oil - I use this for almost everything, salads, light frying, drizzling and dipping. I save my special extra virgin olive oil for the dipping and the salads.
Coconut Oil - I use this once a fortnight for pancakes and granola. I'll also use some when I'm cooking a curry as the coconut taste complements the added coconut milk.
Sesame Oil - I'll use a small amount for dressings or stir-fry's.
High Oleic Sunflower Oil - Only when a recipe calls for Sunflower oil.
Avocado Oil - A small bottle is pricey so I'll switch up my coconut oil with my avocado oil when making foods on a high heat. It can be tricky to find, so when I run out, it can be a while until I restock.
Rapeseed Oil - It s a good neutral oil, so a good one to have in the cupboard.
We hope you enjoyed this blog, as we spent a lot of time and research to make sure we bring you that most up to date information. Would love to hear your comments below and what oil you're using and storing at home.
Thanks!
Katy and Daisy
P.s Booklet attached below, for those of you who want a hard copy to read through with your morning coffee! :)
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