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Coconut oil isn't the superfood you think it is. So which oil is actually healthiest?

The Daily Edition
The Daily Edition
Nutritionist Jacqueline Alwill explains which oil reigns supreme when it comes to the kitchen and your health.

Olive, macadamia, avocado, coconut - the variety of oils stocking our supermarket shelves can be quite confusing.

And while coconut oil has risen in popularity, it's not the superfood that it's touted to be.


When it comes to coconut oil, the main point of conflict is its high saturated fat content.

Not everyone agrees that such a concentrated source is a no-go for health, however, as our bodies do need some saturated fat.

"Coconut oil can be part of a healthy diet when used in moderation," Alwill said.

"It has some unique properties, being that it has anti-viral, anti-fungal, and anti-microbial properties.

"But at the end of the day, it's a saturated fat.

"It will have an impact on some people's cholesterol levels, and implications for cardiovascular and chronic disease."

The oil smoke point

The smoke point is the point at which an oil starts burning and smoking.

If you heat oil past its smoke point, it not only harms the flavour, but many of the nutrients degrade, and the oil will release harmful compounds called free radicals.

However, Alwill argues it shouldn't be used as a reference point for how healthy an oil is when it's heated.

"Research has shown it's quite irrelevant. It's more about the stability of the oil," Alwill said.

Those oils that have been promoted as having high smoke points, like soy bean, canola and vegetable oil, aren't as stable when they're heated.

"They actually produce toxic byproducts which can cause inflammation in the body.

"Extra virgin olive oil on the other hand is very stable when it's heated, and has a boost of antioxidants as well."

Processed oils

Most vegetable oils on the market are a blend of canola, corn, soybean, safflower, palm, and sunflower oils.

They are typically refined and processed, which means they not only lack flavour, but also nutrients.

"They're heavily refined and bleached, and that's to produce a more neutral flavour in the oil," Alwill said.

"But they still sit under that umbrella of the less stable oils to be cooking with.

"I'd suggest reducing those in your diet, and focusing on good oils and fats."

The rise of alternative options

Avocado oil is a great choice, especially when used raw.

It's unrefined like extra virgin olive oil, and is great for stir-frying.

It also contains both monounsaturated and polyunsaturated fatty acids, as well as vitamin E.

However, options such as avocado and macadamia oil tend to be more expensive.

"They add value in terms of having the essential fatty acids you can add to your meal, but I'd argue the whole food in these oils is what people should go for," Alwill said.

"The whole avocado or the whole macadamia is going to bring more nutrition to your meal."

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