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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.
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.
- Virgin coconut oil – Remarkable stability when cooking, light aroma.
- Ghee (clarified butter) – An alternative to butter, lactose-free, withstands high temperatures.
- High oleic sunflower oil – More stable than regular sunflower oil due to its richness in omega‑9 (oleic acid). High smoke point, suitable for high-heat cooking.
2. Gentle Cooking (up to 160–180°C)
Perfect for stewed dishes, slow cooking, or steaming:
- Extra virgin olive oil – Antioxidant, flavorful, stable at moderate temperatures.
- Sesame oil – For Asian cooking or gentle stir-fries.
- Virgin rapeseed (canola) oil – Rich in omega‑3, perfect for gentle cooking.
3. Oils to Be Consumed Exclusively Raw
To be used for seasoning, in a vinaigrette, or on steamed vegetables:
- Flaxseed oil – Very rich in omega‑3, delicate, to be kept refrigerated.
- Walnut oil – Refined flavor, excellent in a green salad or on fresh cheese.
- Hemp oil – Ideal omega‑3/omega‑6 balance.
4. Summary Table
For a quick glance:
| Oil | Max Temperature | Ideal for |
|---|---|---|
| Avocado | 270°C | Deep-frying, oven, wok |
| Coconut | 230°C | Pan-frying, sweet and savory dishes |
| Ghee | 250°C | Grilling, high-heat cooking |
| High oleic sunflower oil | 220–230°C | Deep-frying, pan, oven |
| Olive | 180°C | Gentle cooking |
| Sesame | 170°C | Asian dishes |
| Rapeseed | 150°C | Steaming, gentle cooking |
| Flax / Walnut / Hemp | <130°C | Seasoning |
Conclusion
At 7-bio.ch, we have selected high-quality organic oils, cold-pressed when necessary, and tailored to your needs. Choosing the right oil preserves the flavor of your food and your health. High oleic sunflower oil is an excellent compromise for high-temperature cooking, being more stable and healthier than regular sunflower oil.
