Extra Virgin Olive Oil & Healthy Fats: The Key to Better Cooking

PUBLISHED February 19th, 2025 07:48 pm | UPDATED March 19th, 2025 05:49 pm

In the world of nutrition, choosing the best cooking oil can be overwhelming. With grocery shelves stocked with a variety of options—olive oil, extra virgin olive oil, canola oil, rapeseed oil, vegetable oil, and more—determining which oils are truly beneficial for our health requires a deeper understanding of their nutritional properties.

This guide explores the science behind healthy oils, insights from functional medicine experts, and the critical differences between traditional and modern oil consumption. Let’s uncover the healthiest options for cooking and daily use.

Understanding Saturated and Unsaturated Fats

Fats are classified into saturated and unsaturated fats.

• Saturated fats are solid at room temperature and found in animal products like meat and dairy, as well as tropical oils like coconut oil and palm oil.
• Unsaturated fats remain liquid at room temperature and are divided into monounsaturated and polyunsaturated fats.

In turn, unsaturated fats can be divided into two groups:

• Monounsaturated fats are found in olive oil, extra virgin olive oil, avocado oil, and nuts.
• Polyunsaturated fats come from fatty fish, flaxseeds, and some vegetable oils.

Functional Medicine Experts on Choosing Healthy Oils

Functional medicine practitioners such as Dr. Axe, Dr. Mark Hyman, and Dr. Berg emphasize the importance of using high-quality, minimally processed oils. They recommend avoiding highly processed seed oils like canola oil, rapeseed oil, and vegetable oils due to their refining methods and potential inflammatory effects.

Instead, they advocate for traditional oils such as:

• Extra virgin olive oil
• Coconut oil
• Ghee
• Cold-pressed avocado oil

Traditional vs. Modern Oil Consumption

Historically, cultures worldwide relied on natural, healthy oils for cooking:

• Mediterranean cuisine: Extra virgin olive oil has been a staple for centuries.
• Indian cooking: Ghee (clarified butter) remains an integral part of traditional dishes.
• Tropical regions: Coconut oil is commonly used due to its stability at high temperatures.

With the rise of industrialisation, processed seed oils like canola oil, rapeseed oil, and vegetable oil (veg oil) have dominated the market. These oils undergo chemical extraction and refining, stripping them of their natural nutrients and antioxidants. This shift has raised concerns about their impact on metabolic health and inflammation.

Scientific Research: Do Processed Oils Contribute to Obesity?

Despite the widespread promotion of low-fat diets, the obesity epidemic continues to grow. Research suggests that replacing natural fats with highly processed oils may be a contributing factor.

A British Medical Journal study found that switching from saturated fats to unsaturated vegetable oils did not significantly reduce the risk of heart disease. 

How to Choose the Best Cooking Oil for Your Health

When selecting cooking oils, focus on quality, processing methods, and nutrient density. Here are key factors to consider:

• Prioritise cold-pressed oils: These retain their natural antioxidants and nutrients.
• Minimise processed seed oils: Avoid highly refined canola oil, rapeseed oil, and veg oil.
• Use heat-stable oils for cooking: Coconut oil, ghee, and extra virgin olive oil are great options.
• Incorporate traditional oils into your diet: Olive oil (olio), avocado oil, and ghee offer numerous health benefits.

Your journey to optimal health starts with the choices you make in your kitchen. By understanding the science behind fats, listening to expert recommendations, and choosing natural, minimally processed oils, you can make informed decisions that support your well-being.

Choose your oils wisely, prioritise whole fats, and fuel your body for longevity!

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Originally published on elika.co.
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