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Why Oils Have Different Colors?
Does the color of cooking oil matter? The color of an oil comes mainly from natural pigments, plant compounds, and the level of processing.
- Pigments from plants: Oils like red palm oil get their rich orange-red color from carotenoids (the same compounds that make carrots and tomatoes bright). Olive oil often has a greenish tint due to chlorophyll. These pigments can provide antioxidants that support health.
- Processing and refinement: Highly refined oils (like most vegetable oils, canola, or sunflower oil) are often paler or nearly colorless. This is because refining removes impurities and natural compounds that give oil its original color. On the other hand, cold-pressed or less refined oils retain more pigments and thus deeper hues.
- Storage and age: Over time, exposure to light and heat can bleach or darken oil. That’s why oils should be stored in cool, dark places to preserve both their color and quality.
Does Color Mean Good or Bad?
Here’s the important part: Color alone does not determine how healthy or unhealthy an oil is.
A deep color (like red palm oil) may signal natural antioxidants, but it can also be high in saturated fats, so moderation is key.
A pale oil isn’t automatically “bad.” Refined oils may lack some antioxidants, but they’re stable for high-heat cooking, making them practical for frying.
Olive oil, which ranges from green to golden, is considered one of the healthiest oils due to its fat profile, not just its color.
So, while color reflects certain natural compounds, it’s not a reliable indicator of whether an oil is “better” or “worse.” What truly matters is the fat profile, processing method, and how you use it in cooking.
How to Choose Oils Wisely (Beyond Color)
When choosing cooking oils, don’t focus only on color. Instead, consider:
- Cooking method: High-heat frying? Go for refined, lighter oils like canola or groundnut oil. Making a salad or finishing dish? Opt for cold-pressed or extra virgin oils with more flavor and antioxidants.
- Fat composition: Check the label for saturated vs. unsaturated fats. Unsaturated fats (olive, avocado, soybean) generally support heart health more than heavily saturated ones.
- Cultural and taste preferences: If palm oil or sesame oil is part of your tradition, you don’t have to give it up. Just balance portions and rotate oils to benefit from different fat types.
Food for Thought
The next time you notice oils of different colors, from golden yellow to rich red, remember Does the color of cooking oil matter?: the shade is just one small part of the story. The color may hint at natural plant compounds, but it doesn’t tell you everything about the oil’s health benefits.
What matters most is using the right oil for the right purpose, reading labels carefully, and keeping moderation at the heart of your cooking. After all, in the world of oils, it’s not about the brightest bottle on the shelf, it’s about the smartest choice for your health and lifestyle.
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RD, LD Julius Sammah
MyHealthCop Certified Dietician
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