Let’s talk about oil - the kind you cook with - not the one you put in your car. This is a post that’s going to resonate if you’ve ever stood in the supermarket aisle staring at ten different bottles wondering what the heck the difference is between one or the other. Which is best for what foods? Which is healthiest? Which is the perfect combination of passing the taste test AND being good for your body? 

Olive Oil: Mediterranean Vibes

Olive oil is right up there at the top of the all-rounder list when it comes to “good” oils. It's rich in monounsaturated fats (aka the healthy fats), and it's a cornerstone of the Mediterranean diet - which researchers link to reduced risk of heart disease, certain cancers, and even Alzheimer’s.

But not all olive oils are created equal. Extra virgin olive oil (EVOO) is the gold standard. This means it’s less processed, packed with antioxidants, and full of flavor; best used for drizzling, dressings, or low-to-medium heat cooking. Heating EVOO too much can lessen its health benefits and mess with the taste. 

Extra virgin olive oil is also good to have in your corner if you suffer from inflammation-related issues like joint pain or gastrointestinal problems. Just one tablespoon contains over 30 types of plant-based nutrients that help fight inflammation.

Canola Oil: The Controversial Middle Ground

Canola oil can get a bad rap, but it’s not all bad. Refined oils like canola are neutral in flavor which works great when you don’t want your oil to steal the show. As well as that, it's great for your heart health because it’s low in saturated fat and high in omega-3s. It’s also affordable and has a high smoke point, making it a good all-rounder for frying, baking, or sautéing.

The controversy comes from the fact that most canola oil is highly processed and often genetically modified (GMO). If that’s a deal-breaker for you it’s still something you can work around, just look for organic or non-GMO certified versions instead.

Vegetable Oil: The Mystery Mix

Here’s where it gets a bit murkier. “Vegetable oil” is a catch-all term that usually means soybean oil or a blend of cheap, refined oils like corn, cottonseed, or safflower. It appeals to many because it’s cheap and versatile, but it's also highly processed and often stripped of nutrients during manufacturing.

It tends to be higher in omega-6 fatty acids, which aren’t bad on their own, but they can do a serious number on your body when it comes to inflammation if you consume too much of them. Our POV? If you’re cooking up something indulgent or frying occasionally, vegetable oil won’t kill you. But it’s not doing your health any favors long term.

Seed Oils: Moderation is Key

Seed oils have been under fire lately in wellness circles. We’re talking about oils like sunflower, soybean, grapeseed, and safflower. Some claim they’re “toxic” due to the way they’re processed and the high omega-6 content. Others argue that it’s been blown way out of proportion.

Here’s the truth: seed oils are fine in moderation. If your whole diet is processed foods and fried snacks cooked in seed oils, then yes, it might be time to think about your life choices. But a splash of sunflower oil here won’t kill you.

So… Which Oil Wins?

There’s no one-size-fits-all answer for this. It depends on what you’re cooking and your health goals.

• Olive oil is the one to go for when you want antioxidants and flavor. It’s ideal for dressings, dipping, and gentle sautéing.
• Use canola if you need a neutral oil that works for most cooking methods.
• Limit vegetable oil to the occasional deep fry or cake mix.
• Use seed oils mindfully, and try to balance them with omega-3-rich foods like flax, walnuts, and oily fish.

The real key is balance and variety. Remember, the best oil for you depends on your cooking needs and health goals. You just have to know what’s in your bottle so you can make informed choices that contribute to your health and how tasty your meals are!

‍