Worst Cooking Oils For Your Health – Why You Should Avoid Them?

Medically reviewed by Maria Sarino, MD FACT CHECKED

The US Department of Agriculture has noted that every day women of 32 age or older may consume 5 spoons of oil. On the other hand, men of the same age may consume 6 spoons of oil every day. 

But it should be kept in mind that you are choosing the healthy oil to consume. 

The American Heart Association recommends substituting foods high in healthy monounsaturated fat for those high in saturated fat, which may help lower the risk of heart disease. 

The oil should contain omega 3 and omega 6 fatty acids. The consumption of oil containing more omega 6 fatty acids may lead to high inflammation leading to many heart-related diseases.

Many people use different types of oil on daily basis for cooking at home and are unaware of the fatty acids it may contian. Let’s know about the worst cooking oils in detail.


Very few people are aware of the health benefits of cooking oils and they usually consider seed oils to be good and healthy for them. Little did they know of the health hazards these oils may cause.

Given below is a list of some most commonly used cooking oils that are not good for your health-

  1. Corn Oil

    Many people tend to consume corn oil as it is widely available on the market and maybe less expensive as compared to other oils.

    But, not to forget Corn oil could create an imbalance in Omega 3 and Omega 6 fatty acids i.e, it contains 58% of Omega 6 and 30% of Omega 3 fatty acids with saturated Omega 9 making up the rest. 

    These mono saturated fatty acids may not be healthy for people to consume and may cause inflammation and chances of liver damage. Corn oil is processed highly and has a high smoke point. It does not contain any nutrients, essential vitamins, or minerals. 

    This oil is hydrogenated to extend its shelf life i.e, hydrogen is added to the oil to make it last longer. This might result in trans fat generation increasing the chance of cardiovascular diseases.

    It is also said that when you heat the corn oil to cook food it produces a harmful substance called Acrylamide, a highly reactive compound that may be responsible for causing different types of cancer.

    So, this should be kept in mind that we need an oil that keeps the balance of Omega 3 and 6 fats, and since Corn oil creates imbalances of these fatty acids you could avoid using it.

  2. Soyabean Oil

    Another cooking oil that you may limit or avoid using is Soyabean oil. Soyabean oil, like many other vegetable oils, is highly refined.

    This means that to remove it from the soybean plant and turn it into oil, it must go through a lengthy process involving multiple chemicals.

    This oil is more susceptible to become deterioration as a result of this manufacturing process, and having a lot of oxidative chemicals in our bodies may put us at risk for a variety of ailments. 

    Heart disease, type 2 diabetes, and metabolic syndrome are just a few examples. According to new research, soybean oil may affect neurological diseases such as autism, Alzheimer’s disease, nervousness, and depression, in addition to other health problems.

    More on soyabean oil.

  3. Sunflower Oil

    The seeds of the Helianthus annuus plant are pressed to make sunflower oil. Despite some evidence that sunflower oil has health benefits, non-high oleic sunflower oils include higher linoleic acid i.e, omega-6 fatty acids, which may be harmful to your health.

    These fatty acids may have the potential to cause inflammation in the body, which may lead to health issues such as heart disease and cancer.

    Another reason sunflower oil is unhealthy is that it may release more aldehyde when subjected to high heat for a long time than other plant-based cooking oils when exposed to heat.

    According to a study, aldehydes are toxic compounds that can expose people to a variety of health concerns, including DNA and cell damage, and so contribute to diseases like Alzheimer’s.

  4. Coconut Oil

    The most prevalent type of oil used regularly is coconut. It’s a well-known oil, and it’s difficult to believe that it may be hazardous to your health. That isn’t to say that this oil will make you sick, but don’t overdo it.

    Coconut oil, unlike other plant-based oils, contains a high amount of saturated fat. When coconut oil is solid at room temperature, it may contain up to 90% of saturated fats. 

    These saturated fats may raise your cholesterol levels, harm your heart, and make it more difficult for your body to convert into retained fats.

    However, saturated fats may be a better oil to use when cooking at a very high temperature, because they are more heat resistant according to a study by the American Heart Association. 

    They are less likely to break down and combust as a result of this. If you wish to cook or prepare with coconut oil, do so in moderation, within the suggested saturated fat intake limits, and while maintaining a healthy diet.

  5. Palm Oil

    The fruit of the African palm is used to obtain palm oil. It’s high in Vitamin E, but this doesn’t make it a healthy oil. 

    As it’s semisolid at room temperature, it’s frequently substituted for partially hydrogenated oils in packaged foods — which isn’t necessarily a negative thing, given that it has less saturated fat than butter and no trans fats.

    Palm oil is made up of nearly equal percentages of saturated and unsaturated fat, according to the searchers. Saturated fats account for the majority of overall fat content, accounting for nearly 40%. 

    Saturated fats are difficult to digest in the human body. As a result, they accumulate in blood vessels and other parts of the body, causing a variety of heart-related disorders and excess weight, as found in some studies.

    The constriction of blood vessels as a result of fat deposition is the most common cause of heart attacks. Saturated fat consumption may also be a cause for worry for diabetics person.

    Moreover, according to the World Wildlife Fund, there are also legal implications with the usage of palm oil, because palm oil production has been linked to deforestation and unlawful employment abuses. 

    So, you may attempt to avoid palm oil when cooking, as it may fall into the list of the worst oil.

  6. Rice Bran Oil

    This oil is extracted from the rice husk, which is the outer brown-colored layer of a rice grain. Because it has medical properties, it is safe to use on the body and scalp.

    However, it is important to remember that this oil may not be suitable for human consumption. Oil extraction from bran is a tough procedure that necessitates a lot of effort.

    Bran Rice oil is heavily processed. As the oil is treated at such a high temperature, it becomes unstable. When we reheat the same oil for normal cooking or stir-frying, the unstable oil breaks down and may release potentially toxic free radicals into the body.

    These hydroxyl radicals are responsible for a variety of issues, including neurogenic and different types of cancer, as well as premature aging. 

    It has been proven to be allergenic in rare circumstances and may cause skin problems in some people. Omega-6 fatty acids are abundant in rice bran oil.

    While this may appear to be a beneficial thing, it is important to remember that the body’s Omega-6 to Omega-3 fatty acid balance must be maintained. 

    Excessive consumption of this fatty acid might lead to inflammation in the body. In the case of rice bran oil, the proportion is 20/1, making it already detrimental to our health.

  7. Rapeseed Oil

    The oil generated from the seeds of the Rape plant is known as rapeseed oil. Rapeseed oil is extracted using chemical solvents at high temperatures, then washed with further chemicals to produce a flavorless, high-smoke-point oil. 

    The significant disadvantage is claimed that heating the oil this way damages the important fatty acids and reduces the number of powerful antioxidants in the finished product.

    Chefs typically laud culinary rapeseed or canola oil for its high smoke point, however, rapeseeds used to create oil for industrial purposes are high in erucic acid. 

    When taken in high enough amounts, this chemical can be harmful to humans and cause a variety of heart problems.

Which Oil Is Good For Use?

Which essential oil is best for you? This is highly dependent on the type of cooking you’re performing. One of the most significant factors to consider is the smoke point of an oil, which is the point at which the oil begins to burn and smoke.

When you heat oil above its smoke point, it not only loses its flavor but may also lose many of its nutrients, releasing damaging molecules known as free radicals.

If you’re looking for the greatest cooking oil for your health, olive oil, avocado oil, and other similar oils may be a wonderful choice because they’re high in nutrients, minerals, and vitamins, as well as having a decent fat content.


Oils containing fats are not always bad, but some, such as coconut, palm, and soyabean oil, may promote inflammation in the body and lead to a variety of heart-related problems.

On the other hand, if you are looking to cut down your fat levels and are already consuming the best foods for cutting, then I guess your second step needs to be towards restricting the consumption of these worst cooking oils.

Many consumers use these worst cooking oils because they are inexpensive, widely available, or they are unaware of the health risks of using these oils.

For the greatest options, seek out a knowledgeable nutritionist who can provide you with proper guidance on selecting the right combination of oils so that you and your family may stay healthy and eat healthily.

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