Using the wrong cooking oil can lead to body inflammation. How do you choose a healthy cooking oil? A nutritionist breaks down the fatty acid ratios of 9 cooking oils. One type has up to 40% Omega-3 and possesses anti-inflammatory properties.
Nutritionist Ko Man-man posted on her Facebook page that many people only pay attention to the smoke point when buying oil, thinking that as long as it's high enough for frying, stir-frying, and deep-frying, it's fine. In reality, the key factor affecting body health is the fatty acid ratio in the oil. Monounsaturated fatty acids are Omega-9, while polyunsaturated fatty acids include Omega-3 and Omega-6. She has categorized 9 commonly available cooking oils into three groups: "High-Heat Group," "Healthy Group," and "Inflammatory Group," teaching people to understand the golden ratio of fatty acids to avoid inadvertently harming their health.
Suitable for stir-frying, searing meat, and sautéing (explosive stir-frying). High-heat cooking requires oils with high stability. The key selection criterion is sufficiently high Omega-9 content. Recommended oils:
| Oil | Saturated Fat | Omega-9 (High) | Omega-6 | Omega-3 | Smoke Point |
| Camellia Oil (Bitter Tea Oil) | 10% | 80% | 7% | <1% | ~250°C |
| Refined Avocado Oil | 12% | 70% | 13% | 1% | ~270°C |
| Rice Bran Oil | 20% | 40% | 35% | 1% | ~230°C |
Suitable for medium-heat cooking or cold dishes. Oils in this group provide excellent antioxidant effects and supplement Omega-3. Omega-3 is an anti-inflammatory powerhouse, but its drawback is heat sensitivity. Recommended oils:
| Oil | Saturated Fat | Omega-9 | Omega-6 | Omega-3 (High) | Smoke Point |
| Extra Virgin Olive Oil | 14% | 73% | 10% | <1% | ~190°C |
| Camelina Oil | 10% | 30% | 18% | 35–40% | ~245°C |
| Canola Oil | 7% | 60% | 20% | 10% | 200–240°C |
Excessive Omega-6 intake can easily cause inflammatory imbalance in the body. Since eating out already involves frequent exposure to oils high in Omega-6, avoid using large amounts of them when cooking at home. It's best to steer clear of the following oils:
| Oil | Saturated Fat | Omega-9 | Omega-6 (Too High) | Omega-3 | Smoke Point |
| Soybean Oil | ~10-15% | ~16-23% | 54–70% | <1–8% | ~216–230°C |
| Sunflower Oil | ~10-15% | ~16-23% | 54–70% | <1–8% | ~216–230°C |
| Grape Seed Oil | ~10-15% | ~16-23% | 54–70% | <1–8% | ~216–230°C |
