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Which oils are best for healthy cooking? The 7-bio guide
Not all oils are created equal in cooking. Some can withstand high heat very well, while others must remain raw to preserve their benefits. At 7-bio.ch, we offer you a selection of high-quality organic oils tailored to your needs: gentle cooking, high-temperature cooking, or seasoning.
A study published in March 2025 in the journal Science revealed that linoleic acid — an omega-6 fatty acid found in large quantities in conventional sunflower, soybean, and corn oils — may promote the growth of aggressive cancer cells via the FABP5 protein. This highlights the importance of choosing oils rich in oleic acid (omega‑9), such as high oleic sunflower oil, which are more stable when heated and potentially safer for long-term health.
1. High-Temperature Cooking (180–240°C)
Ideal for pan-frying, oven cooking, grilling, or deep-frying:
- Avocado oil – Very high smoke point (~270°C), neutral taste, rich in healthy fats (oleic acid).
- Virgin coconut oil – Excellent cooking stability, with a light and pleasant aroma.
- Ghee (clarified butter) – Lactose-free alternative to butter, suitable for high-heat applications.
- High oleic sunflower oil – Rich in omega‑9 (oleic acid), more stable and healthier than standard sunflower oil, ideal for high-heat cooking.
2. Gentle Cooking (up to 160–180°C)
Perfect for stews, slow-cooked meals, or steaming:
- Extra virgin olive oil – Rich in antioxidants and oleic acid, stable at moderate heat.
- Sesame oil – Best for Asian dishes or light stir-fries.
- Virgin rapeseed (canola) oil – A good source of omega‑3, suitable for gentle cooking.
3. Oils to Be Consumed Exclusively Raw
Use these oils for seasoning, salad dressings, or drizzling over steamed vegetables:
- Flaxseed oil – Exceptionally rich in omega‑3, delicate and should be kept refrigerated.
- Walnut oil – Elegant nutty flavor, ideal in green salads or over fresh cheeses.
- Hemp oil – Offers a well-balanced omega‑3 to omega‑6 ratio.
4. Summary Table
For a quick overview:
| Oil | Max Temperature | Best Use |
|---|---|---|
| Avocado | 270°C | Deep-frying, oven, wok |
| Coconut | 230°C | Pan-frying, sweet & savory dishes |
| Ghee | 250°C | Grilling, high-heat cooking |
| High oleic sunflower oil | 220–230°C | Frying, sautéing, oven cooking |
| Olive | 180°C | Gentle cooking |
| Sesame | 170°C | Asian dishes |
| Rapeseed | 150°C | Steaming, low-heat dishes |
| Flax / Walnut / Hemp | <130°C | Raw use, seasoning |
Conclusion
At 7-bio.ch, we’ve curated a range of organic oils — many cold-pressed — that suit your culinary needs. Choosing the right oil protects both the flavor of your food and your long-term well-being. For high-heat applications, high oleic sunflower oil is a smart and healthy choice over standard sunflower oil.
