Grocery Shopping Guide 2.0: The Local Healthiest Cooking Oil For Your Longevity!
- aoklinikjoey
- Dec 9, 2025
- 3 min read
Updated: Jan 21
By AOKLINIK's Clinical Dietitian & Longevity Team
As your Malaysian dietitian who focuses not only on weight management but also on metabolic and longevity, I always emphasize: Don't be fooled by the marketing! The "healthiest" oil is the one that is right for your cooking method and your body's needs
The cooking oil aisle in our local supermarkets is vast and confusing! We see dozens of bottles: Palm Oil, Canola, Corn, Sunflower, Olive, and even Avocado. Which one is best for stir-frying? Which one helps protect your heart?
Types of Oil
Generally, cooking oils can be categorized by their fat structure and smoke point. Here are the key differences you need to know:
Type of Oil | Main Fat Composition | Nutritional Benefits (Dietitian's Point) | Suitable For Whom? |
Palm Olein (Minyak Sawit) | High Monounsaturated & Saturated Fat | High in Vitamin E (tocotrienols, an antioxidant), very high smoke point, making it stable for deep frying. | High-heat cooking, and deep frying. |
Seed Oils (Corn, Sunflower, Soybean) | High Polyunsaturated Fat (Omega-6) | High in Vitamin E, liquid at room temperature, beneficial in moderation but excessive Omega-6 can promote inflammation. | Light sautéing, salad dressings, and low-heat cooking. Avoid high-heat frying. |
Virgin/Extra Virgin Olive Oil (EVOO) | Very High Monounsaturated Fat (Omega-9) | Rich in antioxidants (polyphenols). Proven to be excellent for cardiovascular health, lower smoke point than refined oils. | Cold dressings, drizzling over food, and light/low-heat stir-frying. |
Avocado/Rice Bran Oil | High Monounsaturated Fat | Very high smoke point but with a fat profile closer to olive oil. Rice bran is high in oryzanol (antioxidant) | High-heat cooking, stir-frying, grilling, and healthier deep frying alternatives. |
Top 2 Recommendation
Extra Virgin Olive Oil (EVOO): The best oil for heart health, especially when used raw or for light cooking. Strictly not for high heat cooking to avoid carcinogenic effect.
Rice Bran Oil / Avocado Oil: Excellent for Malaysian high-heat cooking, offering stability without excessive saturated fat.
Top 4 Local Healthiest Cooking Oil Comparison
For consistency in comparison, let's compare the key factors per 100g:
Product / Key Feature | Vesawit Refined Palm Olein  | Knife Blended Cooking Oil  | Naturel Extra Virgin Olive Oil  | Naturel Rice Bran Oil  |
Type | Single (Palm) | Blended (Palm/Seed/Groundnut) | Single (Olive) | Single (Rice Bran) |
Saturated Fat (g/100g) | ~49g (High) | ~30g (Moderate) | ~14g (Lowest) | ~20g (Low) |
Monounsaturated Fat (g/100g) | ~37g | ~45g | ~73g (Highest) | ~40g |
Polyunsaturated Fat (g/100g) | ~9g | ~20g | ~8g | ~37g |
Approx. Smoke Point | Very High (>230°C) | High (>220°C) | Low/Medium (~160°C) | Very High (>250°C) |
Key Health Feature | Rich in Vitamin E tocotrienols, highly stable. | Good balance of fats, often enhanced with peanut aroma. | High Polyphenols, best for anti-inflammation. | High in Oryzanol (unique antioxidant), extremely stable. |
Best Choice For | Deep Frying and all-purpose high-heat stir-frying on a budget. | General high-heat cooking where a neutral or slightly nutty flavor is desired. | Salad Dressings, drizzle over vegetables, dipping bread. | High-heat frying/wok cooking for those managing cholesterol. |
How To Read Food Label?
1. Check the Ingredients List: Refined vs. Unrefined
Look for 'Virgin' or 'Extra Virgin': This means the oil is less refined and retains more of its natural nutrients and antioxidants (like EVOO).
Watch Out for 'Partially Hydrogenated': Avoid this term entirely! It indicates the presence of industrial trans fats, which are highly damaging to the heart and blood vessels. Fortunately, most modern cooking oils in Malaysia are free from this, but always check.
2. Compare the Saturated Fat Content
Saturated fat is typically solid at room temperature and is linked to elevated bad cholesterol (LDL) when consumed in excess. For everyday use, especially if you have a history of heart disease, try to choose oils where Saturated Fat is less than 20% of the total fat content (e.g., Olive Oil, Canola, Rice Bran).
3. Pay Attention to the Smoke Point (The Temperature Limit)
The smoke point is the temperature at which the oil starts to burn and break down. When oil smokes, it releases harmful free radicals.
Rule of Thumb:
High Heat (Wok/Deep Fry): Choose oils with a high smoke point (Palm Olein, Rice Bran, Refined Avocado).
Low Heat (Dressing/Steaming): Choose oils with lower smoke points (Extra Virgin Olive Oil).
AOKLINIK Approach
At AOKLINIK, we don't just give general advice. We will analyze your dietary fat intake, read the food labels with you, meticulously analyze your metabolic needs, and personalize your entire meal plan to ensure your weight drops effectively, blood pressure and cholesterol are controlled, and you live longer with a high quality of life. Book your consultation today with our medical and dietitian team to achieve smooth skin complexion naturally.
By AOKLINIK Clinical Dietitian (R.D. Saffiyah Azhar) & Hayat Longevity Team
Reviewed by Dr. Kamen Ng
HAYAT LONGEVITY - The Art Of Living Backed by Us and Science, Penang Longevity Clinic
Comments