Understanding Cooking Oils: A Simple Guide for Families
Written by Nutrition Student Gladys Chiu
Just a couple days ago, my family ran out of cooking oil. Before my parents went grocery shopping, they asked, “Should we just buy the same oil again? Or should we switch to something healthier?”
It’s a simple question, but one I hear often from parents. With so many choices at the grocery store and so much information online, it can feel confusing.
Let’s break it down in a clear and simple way.
Why do we use oil? (1-5)
Oil is a type of fat. Our bodies need fat to:
Provide energy
Help absorb certain vitamins (A, D, E, and K)
Support growth and development in children
The type of fat we choose matters. There are two main types to know:
Unsaturated fats - usually found in plant oils. These are better for heart health.
Saturated fats - found in butter, lard, and coconut oil. These should be limited.
We don’t need to avoid oil. The goal is to choose healthier types most of the time.
Are some oils “toxic”? (1-3)
You may hear some people say that “seed oil” like canola or sunflower oil, is harmful.
According to the Heart and Stroke Foundation of Canada, this idea isn’t supported by strong evidence.
These plant-based oils:
Are mostly unsaturated fats
Can help lower LDL (“bad”) cholesterol when they replace saturated fats
Are safe when used properly and not overheated
All fats should be used in moderate amounts, but common cooking oils are not “toxic”.
What is a “Smoke Point”? (1-3)
Every oil has a smoke point, the temperature at which it starts to smoke and break down.
When oil smokes:
It begins to break down
It can make your food taste bitter or burnt
It’s a sign the heat is too high
For high-heat cooking (like frying), choose oils with higher smoke points, such as refined canola or avocado oil. If your oil starts to smoke, lower the heat.
Common cooking oils and how to use them (1,2,4)
Storage Tips: (1-2)
Keep oils in cool, dark places away from the stove or direct sunlight
Seal tightly after each use to keep it fresh
Some oils, like extra-virgin olive oil, may last 6-12 months, while refined oils may last longer
If your oil smells rancid or bitter, it’s time to discard it
So… should you switch oils?
When my family asked whether to switch oils, the answer was simple:
If the oil you’ve been using is mostly unsaturated (like olive or canola oil) and you use it in moderate amounts, there’s no urgent need to change.
Many families find it helpful to keep:
One oil for flavor (like extra-virgin olive oil)
One oil for higher heat (like canola or avocado oil)
You don’t need too many kinds. Two is enough.
The bottom line (1-5)
Most common plant-based cooking oils can be part of a healthy family diet.
Instead of worrying whether an oil is “good” or “bad”, focus on:
Choosing oils higher in unsaturated fats
Limiting saturated fats
Using the right oil for the right cooking method
Building balanced meals over time
Small, steady choices add up. Healthy eating is not about one food, it’s about good habits that last.
Always consult with your paediatrician or a registered dietitian for personalized advice, especially if your child has allergies or special health conditions.
References
Spriet L. Cooking oils 101: A dietitian’s guide to healthy oils [Internet]. London (ON): NutriProCan. 2025 Oct 08 [cited 2026 Feb 23]; [about 8 screens]. Available from: https://nutriprocan.ca/healthy-oils/
Health Essentials. Choosing and using cooking oils: What to use and when [Internet]. Cleveland (OH): Cleveland Clinic. 2023 Jan 18 [cited 2026 Feb 23]; [about 7 screens]. Available from: https://health.clevelandclinic.org/how-to-choose-and-use-healthy-cooking-oils
Goodman H. Expand you healthy cooking oil choices [Internet]. Boston (MA): Harvard Health Publishing @ Harvard Medical School. 2021 Jun 01 [cited 2026 Feb 23]; [about 3 screens]. Available from: https://www.health.harvard.edu/staying-healthy/expand-your-healthy-cooking-oil-choices
Unlock Food. How to use different oils when cooking [Internet]. Toronto (ON): Dietitians of Canada. 2018 Jun 13 [cited 2026 Feb 23]; [about 3 screens]. Available from: https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Cooking-Methods/How-To-Use-Different-Oils-When-Cooking
The Heart and Stroke Foundation of Canada. Dietary fats, oils and cholesterol [Internet]. Toronto (ON): The Heart and Stroke Foundation of Canada. [cited 2026 Feb 23]; [about 8 screens]. Available from: https://www.heartandstroke.ca/healthy-living/healthy-eating/fats-and-oils