Sizzling Facts: Which NZ Cooking Oils are Healthiest—and the One to Limit?
By Lions Roar Aotearoa (Diyatha News New Zealand) Health & Lifestyle Desk Source Credit: Based on analysis by Nikki Birrell for the NZ Herald and expert advice from Lily Henderson of Dietitians NZ.
AUCKLAND, NEW ZEALAND — Friday, February 6, 2026 — Few pantry staples cause as much debate as cooking oils. From viral social media trends to conflicting nutritional advice, Kiwis are often left wondering which bottle to grab for their frying pan.
In a newly published guide, health experts break through the noise to identify the gold standard for your kitchen and the “trendy” oil that might be doing more harm than good if used daily.
1. The Gold Standard: Extra Virgin Olive Oil (EVOO)
Despite the myth that you shouldn’t cook with it, Extra Virgin Olive Oil remains the top recommendation for New Zealand kitchens.
- Why it wins: It is packed with polyphenols and antioxidants that are stable under heat.
- The “Smoke Point” Myth: Experts clarify that while EVOO has a lower smoke point than some refined oils, its high antioxidant content protects it from breaking down into harmful compounds during standard home cooking.
2. The Local Hero: Avocado Oil
For those looking for a New Zealand-grown alternative, Avocado Oil is a premium choice.
- Heat Stability: It has an exceptionally high smoke point, making it ideal for high-heat searing or roasting.
- Nutrition: Like olive oil, it is rich in monounsaturated fats, which are heart-healthy.
3. The Daily “No-Go”: Coconut Oil
Perhaps the most controversial advice involves Coconut Oil. Despite being marketed as a “superfood,” dietitians are sounding the alarm for daily users.
- The Saturated Fat Trap: Coconut oil is roughly 90% saturated fat—higher than butter or lard.
- Heart Health: “There’s a lot of misinformation around oils such as coconut oil being a healthier choice,” says Lily Henderson of Dietitians NZ. Daily consumption can significantly raise LDL (bad) cholesterol levels.
- The Verdict: Treat it like a flavor enhancer for specific dishes (like curries), but don’t use it as your everyday cooking oil.
4. Best for Baking and Budget: Rice Bran & Canola
If you need a neutral flavor or are on a budget, these remain solid options:
- Canola Oil: Very low in saturated fat and contains plant-based omega-3s.
- Rice Bran Oil: Contains oryzanol, which can help lower cholesterol, and handles high heat well.
5. The One Rule to Remember: Variety and Freshness
Regardless of the type, experts agree on one universal rule: Store your oil in a cool, dark place and use it within a few months. Heat, light, and oxygen are the enemies of oil, causing it to go rancid and lose its health benefits.
