If you’ve decided to change your diet to manage PCOS (Polycystic Ovary Syndrome) you may be confused with all the information regarding cooking oils and their role in a healthy balanced diet. Are all cooking oils bad for PCOS? Or are any types better than others? And how to choose the right one?
That’s what you’ll find out in this evidence-based article where I explain all you need to know about different types of oils, their effects on PCOS and how to select the best one for you. I’ll also give you some practical tips on how to incorporate them into your diet to get the most benefits.
Are cooking oils bad for PCOS?
In general, cooking oils are not considered bad for PCOS as some of them can have a high nutritional value and beneficial effects on health. However, there are major differences between different types of cooking oils and their effects on PCOS.
Nutrition comparison of cooking oils:
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Olive oil (unrefined) | 75% | 1% | 9% | 15% | 325-375°F (165-190°C) | ✓ |
| Avocado oil (unrefined) | 70% | 1% | 13% | 12% | 375-400°F (190-205°C) | ✓ |
| Flaxseed oil (unrefined) | 18% | 57% | 16% | 9% | 225°F (107°C) | ✓ |
| Coconut oil (unrefined) | 7% | 0% | 2% | 91% | 350°F (175°C) | ✓ |
| Hemp oil (unrefined) | 11% | 21% | 59% | 9% | 330°F (165°C) | ✓ |
| Corn oil (refined) | 29% | 1% | 57% | 13% | 450°F (230°C) | ✕ |
| Soybean oil (refined) | 23% | 8% | 54% | 15% | 450°F (230°C) | ✕ |
| Rice bran oil (refined) | 38% | 2% | 33% | 25% | 490°F (260°C) | ✕ |
| Peanut oil (refined) | 48% | 0% | 33% | 19% | 450°F (230°C) | ✕ |
| Canola oil (refined) | 61% | 11% | 21% | 7% | 400°F (205°C) | ✕ |
| Sunflower oil (refined) | 16% | 1% | 71% | 12% | 440°F (225°C) | ✕ |
| Safflower oil (refined) | 77% | 1% | 14% | 7% | 510°F (265°C) | ✕ |
| Sesame oil (refined) | 39% | 8% | 40% | 14% | 350-410°F (175-210°C) | ✕ |
| Palm oil (unrefined) | 39% | 0% | 10% | 51% | 450°F (230°C) | ✓ |
Including sufficient amounts of healthy fats is one of the key principles of an effective PCOS diet for a number of reasons. You can find out more about it here: ‘The Best PCOS Diet (Ultimate Guide)‘.
While I generally recommend obtaining most of your dietary fats from whole food sources (fish, nuts, seeds, fatty fruits) to get additional benefits, cooking oils can still be a part of a healthy balanced diet. They are practical, versatile and essential for certain recipes.
However, not all cooking oils are created equal and while some of them provide a good amount of nutrients, others may increase inflammation in the body and contribute to hormonal imbalances. When choosing a PCOS-friendly cooking oil, here are the most important things to consider.
Things to consider:
- Type of fat
- Omega-3 to omega-6 ratio
- Processing technique
- Smoke point
• Type of fat
Dietary fats are found in a wide range of foods (both plant and animal) and based on their chemical structure and physical properties, they are categorized into two main groups: saturated fatty acids and unsaturated fatty acids (monounsaturated, polyunsaturated).
While most foods contain a combination of these types of fats, there’s usually one type of fatty acids that is dominant. Saturated fats are typically solid at room temperature (butter, coconut oil, palm oil, ghee) while unsaturated fats are liquid (olive oil, canola oil, sunflower oil).
Traditionally, unsaturated fats were believed to be more beneficial to health than saturated fats (which were associated with an increased risk of cardiovascular disease) but this argument is now being questioned due to the insufficient evidence.
As a general rule, it is best to include a combination of all types of fatty acids in your diet to gain the most benefits since they all come with different properties. However, be careful with the consumption of trans fats which are artificially manufactured and added to food as partially hydrogenated oils.
These types of fats are now recognized as harmful to health which is why they’re becoming strictly regulated in many countries and their consumption should be minimized.
• Omega-3 to omega-6 ratio
Omega-3 and omega-6 fatty acids are both types of polyunsaturated fats that are considered essential (you need to obtain them from your diet). Omega-6 fats are associated with pro-inflammatory properties while omega-3s are considered anti-inflammatory.
While they both play a crucial role in the body, it is important to maintain a balanced ratio (ideally 1:1 to 4:1) of omega-6 to omega-3 to control the levels of inflammation in the body. Since the modern diet is typically extremely high in omega-6 (found in most cooking oils) and low in omega-3, the current ratio is estimated to be as high as 20:1.
As a result, the overconsumption of omega-6s and underconsumption of omega-3s is considered to be a major contributor to chronic inflammation. Therefore, it is important for women with PCOS to focus on balancing this ratio by increasing their intake of omega-3 fatty acids and eating less inflammatory omega-6 fats.
Read more: ‘Omega-3 Fish Oil For PCOS: Benefits, Risks & Practical Tips‘
• Processing method
The type of fat is not the only thing to consider when choosing a cooking oil for PCOS as the processing technique is equally important. The reason why most industrialized refined oils are considered ‘unhealthy‘ is because they are heavily processed requiring a number of chemical procedures to extract the oils from their source (eg. heating to extreme temperatures, bleaching, purifying).
These processing methods not only reduce the overall nutrient content of the oils but they may also involve the use of harmful chemicals such as hexane. For this reason, the consumption of highly refined oils may contribute to inflammation and worsening of PCOS.
It is, therefore, better to opt for unrefined oils that can be easily extracted from their source without the use of extreme heat and chemicals (eg. by pressing or crushing). Virgin cold-pressed oils are generally some of the best options out there.
• Smoke point
Another important thing to consider when selecting a cooking oil for PCOS is its smoke point (also known as burning point). The smoke point is basically the maximum temperature before the oil starts smoking, breaking down, losing nutrients and creating harmful chemicals in the process (eg. carcinogens, free radicals).
Knowing the smoke point of different oils can help you select the best cooking method for each of them without exposing yourself to potential health risks. Some are best to be used raw or on low heat (most polyunsaturated fats) while others are more stable in high heat temperatures (most saturated fats).
Best oils for PCOS:
- Olive oil
- Avocado oil
- Flaxseed oil
- Coconut oil
- Hemp oil
1. Olive oil
Extra virgin olive oil is believed to be one of the healthiest oils in the world as its beneficial effects on health have been repeatedly demonstrated in multiple studies. For women with PCOS, it is also one of the best cooking oil options to use for a number of reasons.
Firstly, olive oil consists of predominantly monounsaturated fatty acids which are particularly beneficial for cardiovascular health and quite hard to find in other cooking oils (most regular cooking oils are polyunsaturated).
Since the oil can be easily extracted from the fruit (by the method of cold pressing) it is able to maintain most of its beneficial nutrients such as vitamin E, vitamin K, polyphenols and other beneficial antioxidants that can help reduce oxidative stress (one of the main contributors to PCOS).
High intake of phytonutrient-rich extra virgin olive oil is also one of the key characteristics of the Mediterranean diet which has been shown to be effective in the management of PCOS. Moreover, according to research, the consumption of olive oil may also help manage diabetes, prevent certain types of cancer and increase longevity.
How to use
Because the smoke point of extra virgin olive oil (unrefined) is relatively low (325-375°F/165-190°C) it is best to use this type of oil raw (for dressings, dips, drizzles, sauces) or on medium heat (for sauteing, light roasting). It has a strong peppery/fruity flavor which is perfect for making delicious flavorsome dishes.
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Is olive oil good for PCOS?
Extra virgin olive oil is considered good for PCOS due to its high content of monounsaturated fatty acids and phytonutrients associated with multiple health benefits. For women with PCOS, the consumption of olive oil may help reduce inflammation, support heart health and reduce oxidative stress.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Olive oil (unrefined) | 75% | 1% | 9% | 15% | 325-375°F (165-190°C) | ✓ |
2. Avocado oil
Another great option for women with PCOS is avocado oil which is also a rich source of heart-healthy monounsaturated fatty acids (similarly to olive oil). Avocado is a nutrient-dense fatty fruit that can be pressed to extract the oil without the use of high temperatures or chemicals.
For this reason, avocado oil contains a high level of nutrients and antioxidant compounds such as lutein which plays an important role in eye health. It’s also a good source of vitamins A and E both of which are essential for the management of PCOS.
Read more: ‘The Best & Worst Fruits For PCOS (Complete List)‘
How to use
In contrast to olive oil, avocado oil has a slightly higher smoke point (375-400°F/190-205°C) which makes it more suitable for cooking. Additionally, the taste of avocado oil is relatively neutral so it can be used as a replacement in most recipes requiring regular (tasteless) oils. However, the downside of using high-quality avocado oil is that it can be quite expensive.
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Is avocado oil good for PCOS?
In general, avocado oil can be considered good for PCOS due to its high nutrient value and medium smoke point. Since avocado oil is high in monounsaturated fats and antioxidant compounds, it may help support cardiovascular health, decrease inflammation and reduce oxidative stress in women with PCOS.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Avocado oil (unrefined) | 70% | 1% | 13% | 12% | 375-400°F (190-205°C) | ✓ |
3. Flaxseed oil
Flaxseeds are believed to be a ‘superfood‘ for women with PCOS due to their hormone-balancing properties. If you’re not familiar with their benefits for PCOS I highly recommend checking out my previous article ‘Flaxseeds For PCOS: Benefits, Risks & Practical Tips’ where I go into more detail.
One of the unique characteristics of flaxseed oil (in comparison to other oils) is that it is particularly rich in anti-inflammatory omega-3 fatty acids. As I’ve already mentioned, maintaining a balanced ratio of mega-3 to omega-6 is crucial for managing PCOS and achieving optimal health.
Using a cold-pressed flax seed oil can therefore be a great way of increasing your overall omega-3 intake. It is also rich in other nutrients and antioxidants such as lignans which are associated with a number of health benefits.
How to use
However, bear in mind that unrefined flaxseed oil has an extremely low smoke point (225°F/107°C) which is why it’s best to use it only raw. It works great for dressings, drizzles, dips and sauces as it only has a mild nutty flavor. That being said, finding a high-quality flaxseed oil can still be a bit challenging in most places.
I like:
Is flaxseed oil good for PCOS?
Flaxseed oil is considered good for PCOS due to its high content of anti-inflammatory omega-3 fatty acids and other beneficial nutrients. The high levels of lignans found in flaxseed oil may help restore hormonal balance and manage inflammation in women with PCOS.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Flaxseed oil (unrefined) | 18% | 57% | 16% | 9% | 225°F (107°C) | ✓ |
4. Coconut oil
Coconut oil has gained a lot of popularity in recent years due to the increasing amount of evidence on its beneficial effects on health. It is associated with anti-oxidant, anti-inflammatory and antibacterial properties which are particularly valuable for the management of PCOS.
In contrast to other cooking oils, coconut oil consists of predominantly saturated fat which is why it is solid at room temperature. Despite the fact that saturated fats are still sometimes considered ‘unhealthy’, it should be pointed out that there are, in fact, different types of saturated fats based on their chemical structure (long-chained, medium-chained and short-chained).
Coconut oil is composed of mainly medium-chained fatty acids (MCTs) which are digested, absorbed and utilized by the body differently than long-chained fatty acids (found in most saturated fats). In fact, the research on MCTs suggests that it may be beneficial for heart health, weight management, digestion and even cognitive function.
Similarly to other fatty fruits, the extraction of coconut oil doesn’t require the use of chemicals or high heat temperatures which is why it’s a rich source of antioxidants and other beneficial nutrients such as vitamin E.
How to use
While saturated fats are generally more stable in high heat temperatures, extra virgin coconut oil (unrefined) has only a mild smoke point (350°F/175°C). For this reason, it is best to use it in raw recipes (raw desserts, coffee, smoothies) or for cooking on medium heat (sauteing, baking, light roasting). Its naturally coconutty flavor is perfect for sweet recipes and desserts.
I like:
Is coconut oil good for PCOS?
As a general rule, coconut oil can be considered good for PCOS due to its anti-inflammatory, antioxidant and antibacterial properties. Unrefined coconut oil is rich in antioxidants and medium-chained fatty acids that may help manage weight, support heart health and improve cognitive function.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Coconut oil (unrefined) | 7% | 0% | 2% | 91% | 350°F (175°C) | ✓ |
5. Hemp oil
Hempseeds are another great nutrient-dense ‘superfood’ that is associated with a number of health benefits. The oil derived from hemp seeds (cold pressed) is particularly rich in phytonutrients and anti-oxidant compounds which is why it appears to help reduce inflammation and oxidative stress in the body.
Read more: ‘Best Seeds For PCOS & How To Use Them‘
Many health benefits of hemp oil are contributed to its unique fatty acid profile consisting of anti-inflammatory omega-3s as well as GLA (gamma-linolenic acid). GLA (also found in evening primrose oil) is a unique type of omega-6 that has been shown to help relieve PMS and menopause symptoms in several studies.
Additionally, some research indicates that hemp oil may be effective in improving several skin conditions (such as acne, eczema and psoriasis) due to its antimicrobial, anti-inflammatory and antioxidant properties. Since acne is one of the main features of PCOS, hemp oil could be particularly beneficial for women with this condition.
Read more: ‘PCOS Acne Explained & How To Treat It Naturally‘
How to use
The smoke point of unrefined hemp oil is relatively low (330°F/165°C) which is why it’s not suitable for cooking and baking with high heat temperatures. It is, however, a great oil for drizzling, dressings, dips and sauces due to its unique nutty/earthy flavor (it goes particularly well with veggies).
I like:
Is hemp oil good for PCOS?
Hemp oil is considered good for PCOS due to its high content of beneficial omega-3 fatty acids, gamma-linolenic fatty acids and antioxidant compounds. The consumption of hemp help oil may help reduce inflammation, improve skin health and relieve PMS symptoms in women with PCOS.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Hemp oil (unrefined) | 11% | 21% | 59% | 9% | 330°F (165°C) | ✓ |
Worst cooking oils for PCOS:
- Vegetable oils (corn, soybean, peanut, rice bran)
- Seed oils (rapeseed, canola, sunflower, safflower, cottonseed, grapeseed, sesame)
- Hydrogenated oils (margarine, shortening)
1. Vegetable oils
Cheap vegetable oils found in supermarkets are typically a mixture of highly processed oils coming from a variety of different sources. While vegetable oils are derived from originally nutrient-rich plants, they lose most of their nutritional value in the refining process (using chemical solvents, high temperatures) and increase your exposure to potentially harmful chemicals.
Additionally, most vegetable oils are particularly high in omega-6 fatty acids (and low in omega-3) which may contribute to increased inflammation in the body. Since chronic inflammation is one of the underlying drivers of PCOS, it is best to limit the consumption of highly processed vegetable oils and opt for other cooking oils instead.
Is corn oil good for PCOS?
In general, corn oil is not considered good for PCOS due to its low nutritional value, high content of omega-6 fatty acids and the use of damaging processing methods. The consumption of refined corn oil may contribute to inflammation and exposure to potentially harmful chemicals in women with PCOS.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Corn oil (refined) | 29% | 1% | 57% | 13% | 450°F (230°C) | ✕ |
Is soybean oil good for PCOS?
Soybean oil is generally not considered good for PCOS as it’s heavily processed, low in nutrients and high in omega-6 fatty acids. In women with PCOS, the consumption of chemically treated refined soybean oil may increase inflammation and contribute to hormone imbalances.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Soybean oil (refined) | 23% | 8% | 54% | 15% | 450°F (230°C) | ✕ |
Is rice bran oil good for PCOS?
As a general rule, rice bran oil is not considered good for PCOS due to its poor nutrient value, heavy processing techniques and high levels of omega-6 fatty acids. The consumption of highly refined rice bran oil may contribute to inflammation and exposure to harmful chemicals in women with PCOS.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Rice bran oil (refined) | 38% | 2% | 33% | 25% | 490°F (260°C) | ✕ |
Is peanut oil good for PCOS?
In general, peanut oil is not considered good for PCOS due to its poor omega-6 to omega-3 ratio which may contribute to inflammation in women with this condition. Since most available peanut oil products are highly processed, they are low in nutrients and potentially high in harmful chemicals.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Peanut oil (refined) | 48% | 0% | 33% | 19% | 450°F (230°C) | ✕ |
2. Seed oils
Most conventional seed oils are highly refined and processed in the same way as vegetable oils which is why they’re associated with the same health risks. While you may be able to find some unrefined/cold-pressed seed oils (which are generally a better option) you should still consider their fatty acid content and omega-6 to omega-3 ratio.
Unfortunately, the vast majority of seed oils consist of predominantly omega-6 fatty acids which are already overconsumed in the modern Western diet. For women with PCOS, it is, therefore, better to opt for cooking oils high in omega-3s or monounsaturated fatty acids to manage inflammation.
Is canola (rapeseed) oil good for PCOS?
In general, canola oil is not considered good for PCOS as it’s typically heavily processed requiring the use of high heat temperatures and chemical treatments. However, using unrefined (cold-pressed) canola oil may be a good option for PCOS as it consists of mostly monounsaturated fatty acids.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Canola oil (refined) | 61% | 11% | 21% | 7% | 400°F (205°C) | ✕ |
Is sunflower oil good for PCOS?
Sunflower oil is generally not considered good for PCOS as it consists of predominantly omega-6 fatty acids that may contribute to inflammation in the body. Additionally, most conventional sunflower oils are highly refined and therefore low in nutrients and potentially high in harmful chemicals.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Sunflower oil (refined) | 16% | 1% | 71% | 12% | 440°F (225°C) | ✕ |
Is safflower oil good for PCOS?
Safflower oil is not considered good for PCOS due to its high content of omega-6 fatty acids, low nutritional value and the use of damaging processing techniques. The consumption of refined safflower oil may increase inflammation and expose women with PCOS to potentially harmful chemicals.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Safflower oil (refined) | 77% | 1% | 14% | 7% | 510°F (265°C) | ✕ |
Is sesame seed oil good for PCOS?
In general, sesame seed oil is not considered good for PCOS due to its high content of omega-6 fatty acids which may contribute to inflammation in the body. Since most available sesame seed oils are typically highly processed, they are low in nutrients and potentially high in harmful chemicals.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Sesame oil (refined) | 39% | 8% | 40% | 14% | 350-410°F (175-210°C) | ✕ |
3. Hydrogenated oils
While trans fats (hydrogenated/partially hydrogenated oils) are now becoming banned in most countries around the world, they can still be found in some processed foods. Since trans fats are now considered one of the most dangerous food additives (no longer recognized as safe) it is best to avoid them completely, especially if you suffer from PCOS.
Margarines, vegetable shortening and butter alternatives are typically made by the process of artificial hydrogenation (making liquid plant oils artificially solid) which is why these types of cooking oils are not suitable for PCOS.
Is palm oil good for PCOS?
Unrefined palm oil is generally considered good for PCOS due to its high content of antioxidants, MCTs, monounsaturated fats and other nutrients such as vitamin E and carotenoids. However, there are major ethical issues associated with the production of palm oil that also need to be considered.
| mon. fat | omega-3 | omega-6 | sat. fat | smoke point | for PCOS? | |
|---|---|---|---|---|---|---|
| Palm oil (unrefined) | 39% | 0% | 10% | 51% | 450°F (230°C) | ✓ |
Pro tips:
- Prioritize quality – choose unrefined (raw/virgin/cold-pressed) oils to ensure their highest quality and nutrient content, opting for organic unrefined oils will also help minimize your exposure to harmful pesticides, herbicides and other endocrine-disrupting chemicals
- Store accordingly – unrefined oils (especially unsaturated) are very prone to oxidation (sensitive to light and heat) which is why it’s best to store them in a cool dark place for no longer than a few months, look for cooking oils in dark glass bottles to ensure their maximal freshness
- Add to fruits and veggies – adding healthy fats to colorful fruits and vegetables is a great way to increase the absorption of fat-soluble vitamins and antioxidants, it also helps reduce your blood sugar spikes and increase satiety
Read more: ‘PCOS Insulin Resistance Explained & How To Reverse It’ - Portion size – despite the numerous health benefits associated with certain cooking oils, keep in mind that they are still extremely energy-dense (high in calories) which may lead to weight gain over time, try using measuring tools (eg. tablespoons) or cooking oils in spray bottles to better control the portions
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