I’m also suspicious of canola, but avocado and coconut oil have very different properties from soybean oil.
Canola is from recently developed cultivars of rapeseed, is high in pro-inflammatory omega-6 polyunsaturated fat, which also oxidizes (becomes rancid) more easily, and since canola is usually extracted with solvents and heat, it usually contains some amount of very unhealthy trans fats. This gets worse if you cook with it. If your only goal was to avoid saturated fats, then it sounds good on paper, but it’s probably bad for you.
Sesame is a seed oil like canola. It’s even higher in omega-6. Sesame oil tastes fine when cold-pressed, so trans fats would be less of a concern in that case. It’s probably still bad for you overall.
Coconut oil is mostly saturated fat. It’s resistant to oxidation, shouldn’t contain trans fats, and is safe to fry with. Are saturated fats bad for you though? Some say so, but I’m not sure if I believe them.
Avocado oil is mostly monounsaturated fat, which isn’t the supposedly unhealthy saturated fat, and is more resistant to oxidation and heat than polyunsaturated fat, though not as resistant as saturated fat. It should be safe too cook with as long as you’re not using high heat. Its composition is actually really similar to olive oil. If you’re going to add oil at all, avocado oil is probably one of the healthiest choices. Olive is good too for the same reasons, but it might have additional beneficial compounds when it’s fresh.
I’m also suspicious of canola, but avocado and coconut oil have very different properties from soybean oil.
Canola is from recently developed cultivars of rapeseed, is high in pro-inflammatory omega-6 polyunsaturated fat, which also oxidizes (becomes rancid) more easily, and since canola is usually extracted with solvents and heat, it usually contains some amount of very unhealthy trans fats. This gets worse if you cook with it. If your only goal was to avoid saturated fats, then it sounds good on paper, but it’s probably bad for you.
Sesame is a seed oil like canola. It’s even higher in omega-6. Sesame oil tastes fine when cold-pressed, so trans fats would be less of a concern in that case. It’s probably still bad for you overall.
Coconut oil is mostly saturated fat. It’s resistant to oxidation, shouldn’t contain trans fats, and is safe to fry with. Are saturated fats bad for you though? Some say so, but I’m not sure if I believe them.
Avocado oil is mostly monounsaturated fat, which isn’t the supposedly unhealthy saturated fat, and is more resistant to oxidation and heat than polyunsaturated fat, though not as resistant as saturated fat. It should be safe too cook with as long as you’re not using high heat. Its composition is actually really similar to olive oil. If you’re going to add oil at all, avocado oil is probably one of the healthiest choices. Olive is good too for the same reasons, but it might have additional beneficial compounds when it’s fresh.