Selecting the “best edible oil” is not an absolute or fixed matter, but entirely flexible and dependent on various conditions. This issue is not limited to edible oil; diversity and balance must be applied everywhere.
Multiple factors play a role in the health value of an edible oil. Some key criteria include:
stability against heat (high-temperature tolerance)
amount of omega-3 fatty acids
presence of beneficial natural compounds such as antioxidants, and of course price.
All these characteristics depend on the origin and raw material of the edible oil (e.g., olive, peanut, corn, sunflower, etc.)
The main problem is this: No single edible oil has all these health factors simultaneously and completely. This is precisely the reason why experts’ opinions sometimes seem contradictory and you hear different recommendations each time.
To escape this confusion and simplify selection, keep two practical recommendations in mind:
Pay attention to the recommended use on the oil label (e.g., for salads, cooking, or deep frying)
Include consumption of various oils in your diet. For example, alternately use oils such as olive, sesame, corn, peanut, sunflower, or canola to benefit from the unique advantages of each.
In summary, we have provided the guide for purchasing healthy oil based on where that oil is used in the table below:
Oil Selection Guide by Heat Exposure
| Oil Category (Based on heat tolerance) |
No Heat (Raw use) |
Virgin/Extra-Virgin Oils | Examples | Usage Notes |
|---|---|---|---|---|
| No Heat | ✓ | Virgin/Extra-Virgin | Olive, sesame, peanut, pumpkin seed, flaxseed, walnut, canola | Best for salads, dressings, and unheated dishes. |
| Low Heat (120–140°C) |
Virgin/Extra-Virgin | Olive, peanut, sesame, canola | Tolerates gentle cooking. Retains health benefits. | |
| High Heat (>180°C) |
Refined Oils | Refined peanut oil, Refined olive oil, Refined sesame oil, Refined corn oil, Refined rice bran oil | High smoke point. Choose fresh batches for health benefits. |
If you studied this table and wondered what “low heat” means and what foods can be prepared with this level of heat, we must say that’s a great question! “Low heat” in cooking usually refers to the temperature range between 120 and 140 degrees Celsius. This temperature is used for cooking methods with gentle heat and longer cooking time, for example: Sautéing onions for caramelizing (until golden and sweet)/ Sautéing soft vegetables like mushrooms, bell peppers, zucchini/ Cooking omelet or soft-yolk fried eggs/ Preparing pasta ingredients/ Preparing sauces (like béchamel sauce, homemade tomato sauce)/ Stews with broth base (like Ghormeh Sabzi stew, Gheymeh stew, etc.) in the initial stage/ Cooking dolma with indirect heat, etc.
[Why is this temperature considered “low”?]
The smoke point of sensitive oils is usually between 160 and 190 degrees. Low heat prevents the oil from burning and producing harmful compounds. At this temperature, the oil has less oxidation and its beneficial compounds (like polyphenols) are preserved.
“High heat” in cooking usually refers to temperatures above 180 degrees Celsius (up to about 230 degrees). This temperature is used for methods requiring quick cooking with intense heat transfer. At this temperature, specific chemical reactions (like caramelization and the Maillard reaction) occur rapidly, giving food a distinct flavor and texture, but the main challenge is oil stability!
[Common foods for high heat]:
Deep frying: Frying potatoes, various breaded items, high-heat fried chicken.
Stir-frying: Asian dishes like “chicken stir-fry”.
Grilling: Steak, burger, fish with crispy skin.
High-temperature oven cooking: Pizza, roast beef, roasted vegetables (Roasted Vegetables).
[Why is suitable oil for high heat vital?]
At high temperatures, unsuitable oils burn (reach their smoke point) and produce black smoke, become oxidized and create toxic compounds like acrylamide and aromatic hydrocarbons, and making the food’s flavor bitter and ruin its texture.
