Choosing the Best Cooking Oils
Healthiest options for college students
—By Michael Sanchez
When dining out, it’s common to assume that ordering something “healthy” automatically means it’s good for you. However, the way a dish is prepared—including the type of oil used—can significantly impact its healthfulness. I often wonder if dishes are cooked with canola, avocado, or another type of oil, as I have sensitive skin that breaks out with certain oils. Deciding between Chipotle and Sweetgreen, both located on State Street, I find Sweetgreen’s use of olive oil to be a better choice. For others with dietary restrictions, knowing which oils are used can be even more crucial.
College students, as young adults, often start making independent decisions about their health. This includes a growing awareness and preference for certain cooking oils. From searing steak to baking, the oils we use can have a huge impact on our health.
Apples, no olives
“Olive oils are like apples; just as there are hundreds of apple varieties, there are hundreds of olive varieties with different flavors,” says Ashlyn Slaviero, assistant manager at Fustini’s Oils and Vinegar in Ann Arbor.
Surprisingly, not all grocery store olive oil is pure, so knowing where to buy high-quality oil is essential. Ashlyn explains, “Fustini’s focuses on quality over quantity and freshness. We import oils from Europe and South America.” When you purchase olive oil from a reliable source, you’re likely to get the highest-quality, healthiest product.
Healthy vs. unhealthy cooking oils
The health benefits of various oils are often debated. While many popular sources claim that the linoleic acid (LA) in vegetable oils cause inflammation, a review in the journal of the Missouri State Medical Association “failed to find any support” for the hypothesis. While it “[could not] fully reject” the hypothesis, it noted that careful studies would need to be done if it were to be further tested.
One oil that is almost universally praised for its health benefits is olive oil. In the article “Virgin Olive Oil and Health” for the journal Nutrients, the authors note that “substantial evidence is accruing to support the widespread opinion that extra virgin olive oil should, indeed, be the fat of choice when it comes to human health and sustainable agronomy.”
Olive oil is central to the popular Mediterranean diet, linked to several health benefits. It is known for having reduced risk of degenerative diseases. “A lower incidence of breast cancer has been observed in Mediterranean countries than in other European countries or the USA,” is used to point out that the diet might have a prominent role in health.
Oil in the market
Oil selection can differ with a variety being on the market. At times it can be a cultural or simply a culinary preference. Seed oils are some of the most widely used oils on the market, which can contribute to having lower pricing. Other cultures use specific oils or “animal-based oils.”
Around the corner from Fustini’s, Zingerman’s in Ann Arbor offers olive oil tastings, allowing customers to sample different varieties. Darrell P., a specialty food supervisor, says, “I tend to avoid describing the taste, so customers aren’t influenced by my description.” When asked if olive oil tasting could become a hobby, he replied, “Most definitely, but the short shelf life might discourage people from buying too many types.”
Health benefits of cooking oils
Some of the most commonly used healthy vegetable oils are coconut, olive oil, and avocado oil. Hayden Reider, a Sophomore studying Pharmaceuticals at UofM says, “I’ve used Coconut Oils for about 2 ½ years now, but it has been 1 tablespoon per day.” Coconut oil advocates argue a variety of benefits, from skin and hair health to overall brain function. In an article from Healthline, “10 Evidence-Based Health Benefits of Coconut Oil,” it describes coconut oil as “a good source of antioxidants, which help neutralize damaging molecules called free radicals. This, in turn, helps reduce the risk of several chronic and degenerative diseases.” Coconut oil also has many culinary uses; it can be used for cooking eggs, or even added to coffee for flavor.
Slaveiro, from Fustini’s, also has talked about some of her co-workers actually taking spoonfuls of Olive Oil for the health benefits. Ashlyn also says, “Expiration date is something that can be overlooked. Olive Oils have short shelf lives, and when an olive oil expires, they quickly lose health benefits, and can shift to actually be more harmful than good.” Futstini’s, like Zingermans, both specialize in olive oils and offer unique taste testing experiences. They offer background information in the process of how they acquire their oils to offer the best oils for their customers.
“A big issue that is faced in grocery stores is that a lot of the time olive oil has added ingredients, which compromises the purity and quality of their oils. Not only does this mislead consumers, but it can also pose health risks for individuals with allergies or sensitivities to the undisclosed additives. This is why at Fustini’s we pride ourselves with serving the highest quality olive oils.”
An alternative: grass-fed butter
My younger sister, Claire Sanchez, a freshman nursing student at U-M, says, “My family uses a lot of butter for cooking eggs, chicken, and steak. With a Mexican background, my grandparents and many relatives used lard when cooking beans, but my parents haven’t used it since I was young.”
Butter is often thought of as unhealthy, but grass-fed butter offers some health benefits. In an article for WebMD, Ziplah Sheikh, in “Butter: Are There Health Benefits?” explains, “Grass-fed butter has lower saturated fats and more unsaturated fats than standard butter.” It’s also high in omega-3, vitamins K and A, and may help reduce certain health risks. Claire adds, “My parents always make sure we get grass-fed butter instead of regular grocery store butter.” Just like finding the right olive oIls at grocery stores, you need to make sure you are selecting the right butter.
So what should I use to cook?
A senior studying Aerospace Engineering at U-M, Aaron Schwarz, says “Being diabetic has introduced me to lots of oils, and has taught me that Olive Oil and Avocado Oil which I both find to make my meals taste better (than seed oils).”
So the answer, Extra Virgin Olive Oil is a great option, with a wide variety to choose from, and Avocado Oil and Coconut oil are great options, as well. Specifically, Grass Fed Butter is another great choice that can be viewed as an oil alternative. All three options are great, and are great additions to cooking. They offer for some foods to be tastier, or simply just have a different texture that is definitely worth trying.
Feature photo by Michael Sanchez, in Fustini’s OIl and Vinegar