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Which Cooking Oil Should You Actually Be Using? A No-Nonsense Guide

  • Rafka Abou-Khalil

    • Summary

    Navigating the grocery store oil aisle doesn't have to be overwhelming. This straightforward guide cuts through the marketing hype to explain how different fats handle heat, addresses the social media debate around seed oils, and highlights the only three cooking oils you actually need in your kitchen.

    Walk down the oils aisle at any Canadian grocery store and you’ll find dozens of oil options, each with its own health claims, price tag, and ideal use. It can feel overwhelming. But the truth is, choosing the right cooking oil doesn’t have to be complicated once you understand a few key principles.

    Here’s a practical breakdown of the most common oils, what makes each one different, when to use them, and what you should know about the ongoing debate around seed oils.

    The Most Important Thing Nobody Tells You: Smoke Point Isn’t Everything

    You’ve probably heard that you should choose oils based on their smoke point, the temperature at which an oil starts to visibly smoke. And while smoke point matters, it’s not the whole story, according to the British Heart Foundation.

    An oil can start to break down before it visibly smokes, releasing harmful compounds called aldehydes and free radicals. What matters more, say nutrition experts, is the type of fat in the oil, because that determines both how stable the oil is at heat and how it affects your cardiovascular health.

    Here’s the quick breakdown of fat types:

    With that in mind, here’s how the most common oils stack up.

    The Oils

    Extra Virgin Olive Oil

    Best for: Dressings, dips, drizzling, low-to-medium heat cooking

    Smoke point: ~160–190°C (unrefined)

    Cost in Canada: $$–$$$ (roughly $10–$25+ per 750ml depending on quality)

    Extra virgin olive oil is the gold standard for everyday use and the most evidence-backed oil for heart health, particularly in the context of a Mediterranean-style diet. It’s rich in monounsaturated fats and polyphenols, plant compounds with anti-inflammatory and antioxidant properties.

    The catch: the polyphenols that make extra virgin olive oil so beneficial are also heat-sensitive. High temperatures can degrade them, which is why it’s best reserved for dressings, finishing dishes, or gentle sautéing rather than high-heat frying. If you want to cook at higher temperatures with olive oil, choose a light or refined version, which has a higher smoke point (~220°C) and a more neutral flavour.

    Avocado Oil

    Best for: High-heat cooking — searing, roasting, grilling, stir-frying

    Smoke point: ~270°C

    Cost in Canada: $$$ (roughly $12–$20+ per 500ml)

    Avocado oil has one of the highest smoke points of any commonly available oil, making it genuinely well-suited to high-heat cooking methods where other oils would degrade. Like olive oil, it’s high in monounsaturated fats and has a mild, neutral flavour that works in both sweet and savoury dishes.

    The main downside is cost; avocado oil is consistently among the pricier options at Canadian grocery stores. It’s worth it if you do a lot of high-heat cooking and want a health-conscious option, but it’s not a necessity.

    Canola Oil

    Best for: Everyday cooking — baking, frying, roasting, sautéing

    Smoke point: ~240°C

    Cost in Canada: $ (roughly $5–$8 per litre)

    Canola oil was developed in Canada in the 1970s, the name is literally short for “Canadian oil, low acid”, and remains one of the most affordable and versatile oils available here. It has a high smoke point, a neutral flavour, a relatively low saturated fat content, and a decent ratio of omega-3 to omega-6 fatty acids compared to many other seed oils.

    A 2025 CTV News report citing Harvard research found that replacing butter and animal fats with plant oils including canola was associated with significantly lower mortality risk.

    Coconut Oil

    Best for: Occasional use such as baking or specific flavour applications Smoke point: ~177°C (unrefined) Cost in Canada: $$ (roughly $8–$15 per 500ml)

    Smoke point: ~177°C (unrefined)

    Cost in Canada: $$ (roughly $8–$15 per 500ml)

    Coconut oil became a wellness darling over the past decade, but the evidence hasn’t kept pace with the hype. It’s approximately 82% saturated fat, the highest of any commonly used cooking oil and the American Heart Association has consistently recommended limiting it, despite its popularity in wellness circles.

    That doesn’t mean you need to throw out your jar. It’s fine for occasional use, particularly in baking or recipes where a subtle coconut flavour is welcome. Just don’t treat it as a health oil or use it as your primary everyday fat.

    Flaxseed, Walnut, and Hemp Oil

    Best for: Cold use only — dressings, drizzling, smoothies 

    Smoke point: Low (~107°C) 

    Cost in Canada: $$$ (roughly $11 to $30)

    These oils are rich in omega-3 fatty acids, which most Canadians don’t get enough of, making them genuinely useful dietary additions. But they are far too heat-sensitive to cook with and will degrade quickly at even moderate temperatures. Store them in the fridge and use them cold.

    Sesame Oil

    Best for: Finishing and flavouring Asian dishes, not primary cooking 

    Smoke point: ~177°C (unrefined); higher for refined 

    Cost in Canada: $$ (roughly $6–$12 per bottle)

    Toasted sesame oil has an intense, distinctive flavour that makes it a finishing oil, not a cooking fat. A small drizzle over a stir-fry or noodle dish at the end of cooking is the right way to use it. Light or refined sesame oil has a higher smoke point and a more neutral flavour, making it more suitable for actual cooking.

    What About the “Seed Oil” Debate?

    You’ve probably seen the social media content warning about canola, sunflower, and other seed oils as inflammatory and dangerous. This is worth addressing directly.

    Canadian registered dieticians at NutriProCan, a national network of RDs, note that the overall dietary pattern is usually the real concern, not individual oils. Seed oils do contain omega-6 fatty acids, and while very high omega-6 intake relative to omega-3 can promote inflammation, the evidence does not support avoiding these oils outright in a balanced diet.

    The more meaningful concern, most experts agree, is that seed oils appear most frequently in ultra-processed foods, products that are simultaneously high in sodium, refined flour, added sugars, and other additives. It’s the overall package, not the oil itself, that’s the problem in those contexts.

    For home cooking, a moderate, varied approach works well.

    The Practical Takeaway: What to Keep in Your Kitchen

    You don’t need a dozen oils. Most Canadian home cooks are well-served by two or three:

    OilUse it forCost
    Extra virgin olive oilDressings, drizzling, low-heat cooking$$
    Canola or light olive oilEveryday cooking, baking, higher heat$
    Avocado oilHigh-heat searing, roasting$$$
    Flaxseed or walnut oilCold dressings, omega-3 boost$$$

    Store oils in a cool, dark cupboard away from the stove, heat and light degrade oils over time, reducing their health benefits and causing them to go rancid faster. Use oils within 30 to 60 days of opening, and if an oil smells bitter or “off,” replace it.

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