What Is the Healthiest Oil to Cook With for Weight Loss?

If you’re trying to lose weight, it can be confusing to know which oils you should cook with. Some provide heart-healthy fats, reduce inflammation, and even lower cholesterol. Others are high in saturated fats and are best in moderation. 

So, how do you choose? And what is the best oil to cook with for weight loss? In general, it’s healthiest to cook with: 

• Olive oil 

• Avocado oil 

• Canola oil 

• Flaxseed oil (for cold dishes) 

Read on for detailed insights into which oil is best for cooking, why these oils should have a place in your kitchen cupboard, and which oils to avoid or minimize.

You might have been expecting this one. Olive oil is considered one of the best oils to cook with if you’re trying to lose weight. In particular, opt for extra virgin olive oil (EVOO), which is the least processed and considered the highest quality type of olive oil.  

What makes it so healthy? First, olive oil is low in saturated fat. Second, it’s high in monounsaturated fatty acids like oleic acid and polyunsaturated fatty acids like linoleic acid. These essential fatty acids can improve your heart health and help lower low-density lipoprotein (LDL) cholesterol, or “bad cholesterol.” 

When it comes to weight loss specifically, research shows olive oil can help you feel fuller and reduce the desire to eat after meals. This could help you avoid overeating and stick to nutritious food choices.

Olive oil also has antioxidant, anti-inflammatory, and anti-tumor properties, and it may help reduce blood pressure. 

It’s also a key player in the Mediterranean diet. Eating this way can reduce your risk of: 

• Obesity 

• Diabetes 

• Cardiovascular disease 

• Cognitive decline 

• Dyslipidemia (which includes high cholesterol)

• Cancer

Just watch out for olive oil’s smoke point, which is when oils can start to break down. The smoke point of olive oil can vary depending on which type you get, but generally, they’re good for low-to-medium heat cooking like sautéing, roasting, or baking. And, of course, olive oil makes for a top-tier salad dressing.

Looking for more inspiration? Try our crispy salmon bites recipe with extra virgin olive oil.

Avocado oil is also low in saturated fat and high in monounsaturated and polyunsaturated fats, plant sterols, and phenols, which makes it one of the healthiest cooking oils.

As far as weight loss and health benefits go, avocado oil has been shown to help lower total cholesterol and LDL cholesterol, as well as protect high-density lipoprotein (HDL), which is known as “good cholesterol.” 

It may help lower blood pressure and improve risk factors for diabetes, like high blood glucose levels (sugar levels). Like olive oil, it also has anti-inflammatory and antioxidant properties. 

Plus, research on mice with obesity found that avocado oil improved insulin sensitivity, fat levels in the liver, and triglyceride (a type of fat) levels in the blood. 

Avocado oil has a high smoke point, so it’s great for high-heat cooking like grilling or stir-frying. 

Canola oil is another healthy cooking oil choice. It’s low in saturated fat and high in monounsaturated and polyunsaturated fats, and it contains plant sterols and tocopherols (vitamin E).

There’s research suggesting that canola oil can help reduce cholesterol and blood sugar levels. A 2017 study also found that canola oil helped reduce belly fat and blood pressure.

Other research shows it may contribute to a modest decrease in body weight, especially for people with type 2 diabetes. 

Canola oil has a high smoke point, so it’s great for high-heat cooking.

Flaxseed oil is rich in polyunsaturated fats such as alpha-linolenic acid (ALA). It may help reduce your risk of health conditions like diabetes, arthritis, cardiovascular disease, and atherosclerosis (a build-up of plaque in your arteries).

Just like the other oils mentioned, flaxseed oil is anti-inflammatory, antioxidant, and cardioprotective. It can help lower cholesterol and may help lower blood pressure and improve insulin resistance. 

What’s more, one study found that combining flaxseed oil for cooking with a calorie deficit and physical activity helped improve fatty liver, blood glucose, weight, and fat mass in people with non-alcoholic fatty liver disease. 

The downside? Flaxseed oil can’t handle high temperatures, so it’s best in cold dishes. Use it to make salad dressings and dips, drizzle it over roasted veggies, or add it to smoothies.

If you’re looking to lose weight and improve your health, some types of oil should be consumed in moderation. 

Cooking oils to avoid or minimize include: 

• Coconut oil. Despite the health hype, coconut oil is high in saturated fats and may increase cholesterol levels, increasing your risk of heart disease, stroke, and heart attack.

• Sunflower oil. Some types of sunflower oil contain high levels of omega-6 fatty acids, which increase inflammation and the risk of health issues like obesity if not balanced with omega-3 fatty acids. Sunflower oil is also often highly processed.

• Soybean oil. This type of oil is also high in omega-6 fatty acids and may contribute to weight gain, insulin resistance, and diabetes more than other oils.

Swapping butter or coconut oil for oils lower in saturated fat, like olive oil and avocado oil, is a great step for your overall health and weight loss. Here are a few things to keep in mind when cooking with oils: 

• Enjoy in moderation. Oils can be a part of a healthy diet, but they’re also high in fat and calories. In addition to looking for low-calorie cooking oils, focus on portion control. Measure your cooking oil (instead of free-pouring) and aim for about two tablespoons a day max. 

• Be aware of saturated fat content. The American Heart Association recommends choosing cooking oils that contain less than four grams of saturated fat per tablespoon and avoiding oils with partially hydrogenated fats or trans fats. 

• Check to see if your oil is still good. Toss out any expired oil or oil that smells or looks off, as it might have gone rancid. You shouldn’t reheat or reuse oil, either. 

• Go for healthier cooking methods. To reduce your oil use, try sautéing, grilling, or roasting instead of deep frying.

• Don’t forget other weight loss principles. The type of oil you use isn’t the only healthy choice you have to make. Prioritize healthy eating (including fruits, veggies, whole grains, and lean protein), do more movement, get enough sleep, and drink more water. It can all add up to sustainable weight loss. 

Check out our in-depth weight loss guide for more advice.

Some cooking oils contain healthy fats that can lower cholesterol, inflammation, and blood pressure. They may also help you feel fuller, improve insulin sensitivity, and promote weight loss, especially if you’re swapping out foods like butter and coconut oil. 

In general, the best cooking oils for weight loss are extra virgin olive oil, avocado oil, or canola oil for high-heat cooking and flaxseed oil for dressings and dips. On the flip side, you should minimize how often you use coconut oil and vegetable oils like soybean oil and sunflower oil. 

But remember that oils are just one piece of the puzzle. Following the fundamentals of weight loss will help you reach your goals and improve your health. 

If you’re looking for support, you can take our free online weight loss assessment to discover if medication could be right for you.