All vegetable oils compared

Vegetable oils are an important part of a healthy diet, as they provide the body with essential fatty acids and fat-soluble vitamins, such as vitamin E. Soft, polyunsaturated and monounsaturated fatty acid-containing vegetable oils should be the primary source of fat in the diet, as they can help lower LDL cholesterol levels and reduce the risk of cardiovascular diseases. On the other hand, the intake of saturated fats, such as animal fats, should be limited, as it can increase the risk of heart disease.

There are many different types of vegetable oils, and they differ significantly not only in taste and purpose but also in nutritional content, fatty acid composition, and health effects.In this comparison, we will discuss the following oils:

• Olive oil

• Rapeseed oil

• Camelina oil

• Hemp oil

• Sunflower oil

• Coconut oil

• Flaxseed oil

• Corn oil

• Avocado oil

• MCT oil

• Canola oil

We will gradually expand the list. In the next section, I will introduce each of these oils individually, after which I will review their key characteristics in a comparison table. At the end of the article, you will also find explanations for the most important terms.

Olive oil is one of the most well-known and widely used vegetable oils in the world. Its main fatty acid is monounsaturated oleic acid (about 73%), which is particularly recognized for its heart health benefits. Olive oil also contains polyphenols, which have antioxidant properties.

Cold-pressed extra virgin olive oil is the highest quality and most nutrient-rich form, and it is especially suitable for salad dressings, dips, and low-temperature frying. Olive oil withstands heating moderately well, but at high temperatures, its aroma and nutrients may suffer.

Olive oil is particularly known for its effects on lowering LDL cholesterol and increasing good HDL cholesterol. It is an essential part of the Mediterranean diet, which is associated with longevity and cardiovascular health.

Rapeseed oil is a popular domestic oil that is rich in monounsaturated fatty acids (61%) and significantly contains polyunsaturated fatty acids (30%), particularly omega-3 and omega-6. Its saturated fat content is only about 7%.

Rapeseed oil is excellent for frying and baking due to its good heat resistance. It is also a popular choice for salad dressings and homemade sauces. Finnish rapeseed oil is often an affordable and eco-friendly option, as it is widely cultivated domestically.

Due to its fatty acid composition, rapeseed oil is an excellent choice for improving blood lipid values, and it particularly helps to lower LDL cholesterol. Additionally, it is rich in vitamin E, which acts as an antioxidant.

Camelina oil, also known as gold-of-pleasure oil, is an oilseed crop cultivated in Finland that has gained popularity especially for its high omega-3 content. The oil contains about 34% monounsaturated and 55% polyunsaturated fatty acids, with only 11% saturated fat.

The flavor of camelina oil is mild and slightly nutty, making it particularly suitable for cold use, such as salad dressings and dips. It does not withstand heating very well, so it is not the best option for frying.

Camelina oil is particularly valued for its anti-inflammatory properties. Regular use can help improve cardiovascular health and balance the body's fatty acid composition.

Hemp oil is rich in polyunsaturated fatty acids (75%), and its omega-3 to omega-6 fatty acid ratio is optimal (1:3). It also contains gamma-linolenic acid (GLA), which can promote skin health and reduce inflammation.

Hemp oil is not suitable for heating, so it is mainly used in salads, cold dressings, and smoothies. Its flavor is slightly nutty and grassy, making it more unique compared to other vegetable oils.

Hemp oil is often a domestic and ecological choice, as hemp is also cultivated in Finland. Its regular use can promote skin well-being and improve the body's fatty acid balance.

Flaxseed oil is an excellent source of omega-3 fatty acids, containing a high amount of alpha-linolenic acid (ALA). It is particularly a good choice for vegetarians and vegans, as ALA is partially converted in the body to EPA and DHA forms. The oil has a slightly nutty and strong flavor.

Because flaxseed oil does not withstand heating, it is mainly used in cold dishes, such as salad dressings or smoothies. Its use can help lower LDL cholesterol levels and promote heart health.

Flaxseed oil is often a domestic and ecological choice. It also provides lignans, which act as antioxidants and may help balance hormone levels.

Coconut oil is known for its high saturated fat content (about 90%). It mainly contains medium-chain fatty acids (MCTs), such as lauric acid, which has antimicrobial properties.

Coconut oil is well-suited for frying, as it withstands high temperatures without oxidizing. It is also used in baking and cosmetics, particularly as a moisturizer for skin and hair.

Although coconut oil is marketed for its health benefits, its high saturated fat content raises discussions.However, for heart health, soft fats are primarily recommended.

Rapeseed oil is a close relative of canola oil and is particularly used in Central Europe. Its fatty acid profile is similar to that of canola oil, but it may contain slightly more saturated fats.

Rapeseed oil is well-suited for frying and baking due to its high smoke point. It is also a common ingredient in margarines and other processed foods.

Rapeseed oil contains vitamin E and omega-3 fatty acids, making it a good choice for health.

(You can scroll the table horizontally)

 Polyunsaturated fats: These are fatty acids that have more than one double bond in their carbon chain.They are considered beneficial for health because they can lower blood LDL cholesterol and reduce the risk of cardiovascular diseases. Important polyunsaturated fatty acids include Omega-3 and Omega-6. 

 Monounsaturated fats: These fats contain only one double bond in their carbon chain. They are also healthy and can help improve heart health, reduce inflammation, and stabilize blood sugar levels. Olive oil and avocado oil are good sources of monounsaturated fatty acids. 

 Saturated fats: These fatty acids do not contain double bonds and are generally solid at room temperature. They can raise blood LDL cholesterol and increase the risk of heart disease, which is why their intake is recommended to be limited.Coconut oil is an exception because it contains medium-chain saturated fats that are absorbed and metabolized differently.

 Omega-3 and Omega-6: These are essential fatty acids that the body cannot produce on its own, so they must be obtained from the diet. Omega-3 (e.g., ALA, EPA, and DHA) is an anti-inflammatory and heart-protective fatty acid, while Omega-6 (e.g., linoleic acid) can be pro-inflammatory if consumed in excess relative to Omega-3. The ideal Omega-6:Omega-3 ratio would be about 4:1 or even 2:1, but the current Western diet may contain significantly more Omega-6 fats than this.

 Omega-9:  This is a monounsaturated fatty acid that the body can also produce on its own.It is not an essential fatty acid, but it still has beneficial health effects, such as lowering LDL cholesterol and reducing inflammation. Good sources of Omega-9 include olive oil and avocado oil.

 DHA (docosahexaenoic acid): An important Omega-3 fatty acid that supports brain, eye, and heart health. It is found particularly in fatty fish and algae.

 EPA (eicosapentaenoic acid): Another important Omega-3 fatty acid with powerful anti-inflammatory effects. It is also found in fatty fish and algae.

 ALA (alpha-linolenic acid): A plant-based Omega-3 fatty acid found in sources such as flaxseeds, chia seeds, and walnuts.The body converts ALA to EPA and DHA, but this process is quite inefficient, so direct sources of EPA and DHA are recommended.

When managing cholesterol, it is crucial to choose an oil that is high in polyunsaturated and monounsaturated fatty acids, but low in saturated fats. Such oils can lower harmful LDL cholesterol, raise good HDL cholesterol, and reduce arterial inflammation.

 Among the top three are: 

•  Fatty acid composition: One of the highest concentrations of polyunsaturated fats (approximately 75%), containing both omega-3 (ALA) and omega-6 (linoleic acid) in very good ratios (approximately 3:1).

•  Special properties: Also contains gamma-linolenic acid (GLA), which has anti-inflammatory effects and may help regulate cholesterol levels.

•  Antioxidants: High vitamin E content protects cells from oxidation and reduces the risk of LDL oxidation.

•  Summary: An excellent choice for those looking to effectively manage cholesterol naturally, especially if the diet already contains a high amount of omega-6 fatty acids.

•  Fatty acid composition: Exceptionally high omega-3 content (approximately 35%) combined with omega-6 (approximately 18%), and high antioxidant content.

•  Special features: Very good omega-3:omega-6 ratio, which supports the reduction of inflammation and cholesterol management.

•  Antioxidants: Rich in vitamin E (tocopherols), which protect cells from oxidation.

•  Summary: A great choice for those looking to balance their omega fatty acid intake and reduce the risk of heart disease.

•  Fatty acid composition: A good combination of monounsaturated (61%), omega-3 (ALA, approximately 11%) and omega-6 (approximately 21%) fatty acids.

•  Special features: Low saturated fat content and an excellent omega-3:omega-6 ratio make this oil one of the best for cholesterol management.

•  Antioxidants: Moderate amount of vitamin E.

•  Summary: Domestic, affordable, and versatile choice that supports cholesterol management and heart health.

Conclusion:  When focusing purely on nutritional content and cholesterol management, hemp oil clearly emerges as the winner due to its high content of polyunsaturated fatty acids, balanced omega-3 and omega-6 ratio, and GLA. Camelina oil is a good second option because of its high omega-3 content, while rapeseed oil is an excellent basic oil for everyday use.

Although vegetable oils are generally healthy, certain health conditions, medications, and life situations may limit their use. Here are the main obstacles and considerations to keep in mind:

• Problem: Oils containing omega-3 fatty acids, such as flaxseed oil, hemp oil, and camelina oil, may increase the risk of bleeding as they naturally thin the blood.

•  Avoided oils: Oils rich in omega-3 fatty acids.

•  Recommendation: Discuss the appropriate amount of oil with your doctor and use these oils with caution.

•  Problem: Certain oils may cause allergic reactions in individuals with hypersensitivity to, for example, nuts, seeds, or corn.

•  Avoided oils: Walnut oil, corn oil, flaxseed oil, hemp oil.

•  Recommendation: Ensure that the oil does not cause allergic reactions before regular use.

•  Problem: Oils such as MCT oil are metabolized quickly in the liver, which can strain the liver. Additionally, some oils may cause gastrointestinal issues such as diarrhea or stomach cramps.

•  Avoided oils: MCT oil and other rapidly absorbed oils.

•  Recommendation: Use smaller doses and gradually increase the amount.

•  Problem: Oils with a high saturated fat content can raise LDL cholesterol and increase the risk of heart disease.

•  Avoided oils: Coconut oil, palm oil, and other oils high in saturated fats.

•  Recommendation: Favor oils that are rich in polyunsaturated and monounsaturated fats, such as olive oil, canola oil, and hemp oil.

•  Problem: Some omega-6-rich oils may exacerbate inflammatory diseases, as excessive intake can increase the body's inflammatory state.

•  Avoidable oils: Corn oil, sunflower oil, and other oils with high omega-6 content without sufficient omega-3 balance.

•  Recommendation: Balance the intake of omega-6 and omega-3 fatty acids.

•  Moderation in everything: Avoid excessive use of oil, even if it is healthy.

•  Diversity: Use a variety of different oils to obtain a wide range of fatty acids and other nutrients.

•  High quality: Prefer cold-pressed, pure, and unrefined oils.