Please DO NOT DELETE this page.

Blog //
  • Nutrition

Healthiest oils | How to choose a healthy cooking oil

28 February, 2018
Healthy oils

Oils are not created equal

If you’re looking for your meals to be a little more nutritious, delicious, and heart-healthy, you can start by making an informed choice on what oil you want to line your pan or pot with.

For those of you who know their way around an oatmeal pancake or a slow-cooked apple granola, you’ll already understand that different dishes benefit from different oils.

We’ve gathered the five healthiest from the bunch, what style of cooking their best used for, and what bad oils they can be substituted for.

Extra Virgin Olive Oil

The all-time oil champion and cornerstone of the Mediterranean diet, olive oil, especially the extra virgin variety, is great for your health.

Benefits of extra virgin olive oil

What kind of cooking can olive oil be used for?

Pretty much anything! Olive oil is still safe at temperatures around 190-215 degrees Celsius, so you can use it to pan fry, bake, or as a dressing.

Oils to avoid

Canola, flax or peanut oils – these are normally heavily processed and contain higher levels of bad fats.


Unrefined coconut oil

The information around coconut oil has chopped and changed more than a frittata through a blender. Its initial surge came with claims that it was (yet another) superfood with amazing properties that went beyond simply consuming it. As time has gone on, the myths have been shed and the science has been better explored, and we’re confident to give it the tick (for now).

Benefits of unrefined coconut oil

What kind of cooking can unrefined coconut oil be used for?

Because it’s so high in good fats, unrefined coconut oil is solid at room temperature and has a smoking temperature of around 177 degrees Celsius. It’s coconut flavour can help complement desserts and stir fries, so give it a try next time you’ve got the wok out.

Oils to avoid

Seed oils – while they might taste delicious and really bring out the flavour of Asian dishes, seed oils are normally far too rich in omega-6 fatty acids and go through heavy refining processes.



Like coconut oil, butter has been in and out of favour for years, mostly due to the sugar industries conspiracy to demonise fat. Now that we’re aware of the benefits of fat, we’re able to bring back (reasonable amounts) of that full butter flavour to our meals.

Note: we mean butter – real butter. Not margarine or a spreadable. Be sure to read the ingredients on the packet.

Benefits of butter

What kind of cooking can butter be used for?

Butter has a smoking point of around 176 degrees Celsius, and it’s rich, full, caramel-like flavours that it releases make it perfect for baking desserts or for breakfast preparation. It’ll work great with oatmeal pancakes or sweet potato waffles.

Oils to avoid

Margarine – margarine is usually full of trans fats (the bad kind) and needs a heavy amount of processing to create. It may be worthwhile considering switching from margarine to butter.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified medical practitioner. CBHS endeavours to provide independent and complete information, and content may include information regarding services, products and procedures not covered by CBHS Health Cover policies. For full terms, click here.
1911_CBHS Skyscraper Banner-07

Suggested Articles

  • A person checking weight Loss

    Four simple rules to lose weight

    Dieting but not losing weight? You may have been given bad advice. Try following these four simple food rules to speed up your weight loss efforts.
    • Wellbeing
    16 January 2020
  • Face mask

    Should I be worried about smoke haze?

    Australia’s bush fire crisis has devastated many towns and rural communities. Cities not directly affected have been blanketed in smoke, but how hazardous is it?
    • Wellbeing
    16 January 2020
  • Volunteer firefighters

    Support from CBHS for volunteer firefighters

    We are extending our emergency relief program – set up to help members affected by bushfires - to any members who are also volunteer firefighters.
    • Membership
    9 January 2020
  • vegetarian meals

    Veganism. Not as nutty as you might think

    We weigh up the pros and cons of going vegan and examine claims that Australia’s fastest growing food trend is not only healthier but better for the planet too.
    • Nutrition
    7 January 2020

What Our Members Think

I joined as a CBHS member in 1978. Through many health events and challenges CBHS has always been there for me and my family. Their exceptional service over this time has always been appreciated.

- Jenny J

What Our Members Think

I've not long joined CBHS from another fund, but so far I've been impressed by the super helpful and friendly staff, the higher claim limits and rebates at a very competitive premium, and how easy it is to lodge manual claims through the app. Thanks CBHS - you've won me over! 😃

- Jessica B

What Our Members Think

What I love about CBHS is their customer service - friendly staff and always ready to help and email you the information you ask about. Keep up the great work!!!

- Linda S

What Our Members Think

I love CBHS as its so so easy to lodge a claim and whenever i need a question answered friendly consultant is one phone call away. The phone back option instead of waiting is brilliant!

- Rachel N

What Our Members Think

I have been with CBHS since I began at CBA 15 years ago...Now I have three beautiful children, one who has a disability. Our top extras cover has been really essential for his early intervention. I do love the ease of claiming online.

- Annette E

What Our Members Think

I am relatively new to CBHS and am loving it already. I worked for a CBA subsidiary a long time ago but was still eligible to join. So much better that the for-profit funds - our premium is only a little more and we pay a lower co-contribution and get great benefits. I am loving the massage rebate for my partner and gym rebate for me!

- David G

What Our Members Think

I'm extremely happy with CBHS! I have been a customer for about six years. I think the price is reasonable. And i would refer you to my family and friends any day. Thank you CBHS!!!

- Karen W

What Our Members Think

Love CBHS as I never have to doubt that they've got my back when I need it. Been through other insurers who have limited options or limits, yet cost the same or more.

- Mark F