Cooking spray is a convenient option when a frying pan, baking dish or vegetables need a little oil.
However, the type of oil matters, and according to three registered dietitians, some choices are better than others, Real Simple reports.
Avocado oil is a close second
Cooking sprays made with avocado oil are highlighted as another healthy choice.
They are high in monounsaturated fat and, according to dietitian Jessica Villalvir, can help the body absorb the fat-soluble vitamins A, D, E and K.
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Handles high temperatures
Avocado oil also has a high smoke point.
Dietitian Tina Sergi says some brands can withstand temperatures of up to 500°F, equivalent to 260 degrees Celsius, making the oil suitable for both sweet and savoury dishes.
Canola oil is still an option
Canola oil has long been commonly used in cooking sprays.
It has a neutral flavour, a high smoke point and contains monounsaturated fat, the omega-6 fatty acid linoleic acid and a smaller amount of the plant-based omega-3 fatty acid ALA.
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Studies show benefits
A 2023 systematic review published in Advances in Nutrition found improvements in LDL cholesterol and total cholesterol, among other measures, with the use of canola oil.
Other studies published in the Journal of Diabetes & Metabolic Disorders and Critical Reviews in Food Science and Nutrition have also found positive results for cholesterol and other markers of metabolic health.
Check what is in the spray
If choosing a canola oil spray, Sergi recommends selecting a product made with 100 percent canola oil.
According to her, some products contain blends of different oils.
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Coconut oil should be limited
Coconut oil differs from the other oils because it consists mainly of saturated fat.
Research published in Circulation shows that coconut oil does not consistently perform better than unsaturated plant oils such as olive oil and canola oil when it comes to heart health.
Best at moderate temperatures
Coconut oil spray is relatively stable during cooking and often has a mild flavour, particularly when refined.
However, Sergi recommends consuming it in moderation and notes that coconut oil works best for baking.
Also read: One reason vegetables protect your heart may start in your gut, not your plate
The top choice
The three dietitians interviewed by Real Simple consider olive oil-based cooking spray to be the healthiest choice.
The oil is low in saturated fat and rich in monounsaturated fat.
Good for the heart
Olive oil contains oleic acid and naturally occurring polyphenols, among other compounds.
According to dietitian Erin Jowett, these plant compounds have been studied in relation to blood vessels, cholesterol, blood sugar and the body's inflammatory response.
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Choose according to temperature
It is important to consider the type of olive oil.
According to Sergi, refined varieties from certain producers can withstand temperatures of around 465°F, equivalent to 240 degrees Celsius, while extra virgin olive oil is better suited to temperatures of approximately 375 to 400°F, equivalent to 190 to 204 degrees Celsius.
Extra virgin has more flavour
Extra virgin olive oil generally contains more polyphenols and has a stronger flavour.
For this reason, a spray made with this oil is particularly suitable for savoury dishes and cooking at lower temperatures.
Regular olive oil is versatile
Cooking sprays made with regular olive oil typically have a milder flavour and slightly fewer polyphenols.
Their neutral character makes them suitable for a wider range of foods, including desserts.
Cooking spray is not calorie-free
Cooking spray can make it easier to limit the amount of oil used, but it still contains calories.
The longer you spray, the more oil, and therefore the more calories, are added to the dish, which may be relevant for weight management.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.