Navigating the world of cooking oils can be confusing, but understanding which oils are beneficial and how to use them can make a significant difference in your diet. Here’s a comprehensive guide to help you make informed choices.
Enjoy!
Understanding Healthy Oils:
Key Principles:
- Use Sparingly: Even “healthy” fats should be consumed in moderation.
- Variety: Incorporate different types of fats for balanced nutrition.
- Quality: Choose high-quality, natural oils that are minimally processed.
- Avoid High Omega-6 Oils: Steer clear of oils high in Omega-6 fatty acids. (e.g. Sunflower, Soybean, Corn, etc)
Healthy Oils & Fats to Use:
Monounsaturated Fats:
- Avocado Oil: Ideal for high-temperature cooking.
- Macadamia Nut Oil: Great for medium-temperature cooking.
- Extra Virgin Olive Oil: Best for dressings, dips, and drizzling.
Omega-3 Sources:
- Fatty Fish: Sustainable options are best.
- EPA/DHA Supplements: Useful if you don’t consume enough fish.
- Plant-Based Sources: Microalgae oil, hemp oil, fresh-ground flax seed, chia seeds, and walnuts (avoid heating these).
Saturated Fats:
- Organic Coconut Oil: Use cold-pressed or expeller-pressed for medium heat.
- Pastured Butter, Meats, and Dairy: These provide CLA, beneficial for health.
Find Clean oils and healthier fats when eating out
Ask Restaurants About Their Oils: Whether traveling on the road or eating out around town, DO ask what oils or fats are used for cooking and/or included in dressings.
Request healthier options like extra virgin olive oil or steamed dishes if necessary. Butter can also be an option that many eateries will accommodate.
Frequently asked Questions about healthier oils and clean fats
- Canola Oil: Often refined, containing GMOs and hexane. Organic, cold-pressed canola oil is better but must be used quickly due to its fragility.
- Saturated Fats: Including natural fats like coconut oil and grass-fed butter can be beneficial when consumed in moderation.
- Processing Methods: Cold-pressed and expeller-pressed oils are preferred over highly processed ones.
- High-Oleic Oils: These oils are modified to contain more monounsaturated fats and less Omega-6 but should still be chosen from reputable sources.
- GMOs: Avoid GMO oils like soybean, canola, corn, and cottonseed due to pesticide exposure and unknown long-term impacts.
- Flaxseed Oil: Freshly ground flaxseed is recommended over the oil due to its tendency to go rancid quickly.
- New Oils: Look out for microalgae and Ahiflower oil for sustainable Omega-3 sources.
- Macadamia Nut Oil vs. Olive Oil: Macadamia nut oil is more heat-stable and contains more Vitamin E.
Incorporate a varied, modest amount of high-quality clean oils and fats
Making smart choices about the oils you use can enhance your health and cooking. Opt for a variety of high-quality, minimally processed oils and avoid those high in Omega-6.
For a deeper dive into the benefits and uses of various oils, check out our detailed 2019 article on the best healthy oils.
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