A Private Chef Has Revealed Which Cooking Oils Are Healthiest

Whether you’re heading into this year looking to eat more healthily or even learn how to be a better home cook, the best place to start is to learn about cooking oils and how they can boost your health and the food you eat.

If you’ve been wondering where to start, we have you sorted with expert guidance from Barry D’Arcy, private yacht chef and founder of Ocean Earth Chefs has shared his key tips on cooking oils.

D’Arcy says: “Most people think oil is a simple ingredient, but it guides the entire cooking process,

“Every oil behaves differently under heat, and each one brings a different nutritional profile. When you match the right oil to the right task, food cooks cleaner, tastes richer and supports better everyday eating habits. These small decisions lift daily cooking to a higher standard and better nutritional values.”

Cooking oils: a beginner’s guide to nutrition and flavour

Olive oil

Admittedly, I have always played fast-and-loose with olive oil, using it in most dishes because I like the flavour and it’s easy to pick up at my local newsagents.

However, D’Arcy explains it’s a little more nuanced than that: “Olive oil plays different roles depending on type and timing, and understanding that changes how food tastes and feels.

“Extra virgin olive oil suits moments where flavour matters most. It’s often used as a final touch on vegetables, dressing salads, or slow cooking, where the heat stays gentle. For hotter pans, a lighter or refined olive oil works better. The structure stays steady and avoids harsh flavours.

“For cooks focused on balanced, everyday meals this new year, olive oil is a natural choice. It’s healthy fats fit easily into ‘clean’ eating, and its minimal processing helps retain the olive’s natural flavour and nutrients.”

Yum.

Avocado oil

“Avocado oil earns trust through performance”, explains D’Arcy.

“It handles high heat without losing its calm, making it a reliable choice for searing, roasting, and grilling. Pans stay cleaner, food browns evenly, and the finish feels light rather than heavy. Its mild taste allows the main ingredients to take centre stage, rather than competing for attention.”

As for nutrition? 

“From a well-being perspective, avocado oil is often chosen for its naturally occurring fats that fit easily into modern, balanced eating habits. Because it stays neutral in both flavour and feel, it lets cooks focus on technique and ingredients without compromise.

“For those looking for an oil that works hard behind the scenes while still aligning with thoughtful food choices, avocado oil is a dependable staple.”

Rapeseed oil

If you have been using this for basically everything, you’re on the right path.

D’Arcy says: “Rapeseed oil quietly fits into a wide range of everyday cooking, which is why many home cooks and professional kitchens alike rely on it. Its neutral flavour and smooth texture make it versatile for frying, roasting, baking, or whisking into dressings.”

When it comes to health, D’Arcy advises using ‘sensible’ amounts: “It doesn’t feel heavy or greasy when used in sensible amounts, letting dishes shine without overpowering them.

“Often overlooked at home, rapeseed oil proves that consistency can be more valuable than drama - when you want meals to turn out reliably and feel light, it’s a steady, trustworthy choice.”

Sunflower oil

This is another kitchen staple for many of us and D’Arcy agrees that it’s a great choice, saying: “It’s clean, neutral flavour means spices, herbs, and other ingredients shine without competition, and it handles quick frying or sautéing with predictable results.

“For home cooks with health-focused goals, sunflower oil is often chosen for lighter meals where clarity and freshness matter.”

Coconut oil

This is an ideal choice for curries, stir-fries and baking.

D’Arcy says: “Coconut oil is sometimes chosen as a substitute for other cooking fats, particularly by those drawn to its natural image. While it has often been promoted as a healthier alternative, it’s as a flavour-led choice rather than an everyday replacement.

“Used in moderation, it fits best when taste and texture are part of the appeal. This more selective use reflects how coconut oil is commonly enjoyed today — not as a universal swap, but as an ingredient that adds comfort and personality when the moment suits.”

Happy cooking!