Grocery Shopping Guide 2.0: The Local Healthiest Cooking Oil For Your Longevity!

aoklinikjoey
2 days ago
4 min read

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?

Let's zoom in a bit on how to choose cooking oils that truly provide health benefits, and not just add empty calories.

Malaysian Cooking Oil Showdown: Which Oil Wins Your Health Vote?

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.

Food Label Get-Checked!

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.

Target Saturated Fat Figure: 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: Match the oil to your cooking:
- 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).

Your Dietitian's Verdict: Which Cooking Oil is the Winner?

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.

Dietitian's Deep Dive: Top 4 Local Cooking Oil Comparison (Per 100g)

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.

AOKLINIK's Approach

Every individual is unique. Maybe your primary risk is high cholesterol, or perhaps you need to reduce overall fat intake for effective weight management. Don't waste time trying out different oils based on celebrity trends or guessing based on confusing label claims.

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.

Our Longevity Clinic offers you several specific programs: