Five Healthy Oils You Should Be Cooking With

When we’re thinking about our health, oils and fats can sound bad. But we’re not talking about the sizzling grease fryers at the state fair. There are healthy fats and oils all around us. In fact, they are an essential part of a nutritious diet.

But, like everything warm and tasty, there are rules.

Whether you’re sautéing, baking, grilling, roasting, or frying, you’re going to want to make sure you’re using the healthiest of ingredients, and that includes your choice of oil.

Here’s what you need to know!

The Good News About Saturated Fats

No part of our diet gets a worse rap that saturated fats. Often blamed as a risk-factor in heart disease, most diets and nutritional guidance will tell you to avoid them at all costs, but that’s not the whole truth.

Just like most of the foods you consume, the nutritional value of saturated fats depends on how much of it you’re using, where you’re using it, and how often it’s being included in your diet.

When it comes to cooking oils, saturated fats can actually be a great option. They are composed of carbon atoms saturated with hydrogen atoms, a molecular state that makes them solid at room temperature and stable enough to maintain their structure while cooking.

This is important because it is the breakdown of an oil’s chemical structure that causes the release of free radicals. This happens at the oil’s smoke point, the temperature at which the oil is no longer stable. These free radicals can then go on to cause damage to the other cells in your body, leading to disease, systemic inflammation, and more.

That’s why when heating an oil for the purposes of cooking, it’s imperative to know whether it’s up to the task.

These three saturated fats are great options:

1. Coconut Oil

With a smoke point of 350F, coconut oil is perfectly suited for high-heat cooking methods such as sautéing, roasting, and baking. It is also full of healthy fatty acids, such as Lauric Acid, which has been shown to improve cholesterol and contain antimicrobial, antiviral, and antifungal properties. Its makeup of medium-chain triglycerides (MCTs) also allows for a shorter metabolic process than the long-chain fatty acids found in other oils, resulting in the production of ketones, your body’s top fuel source in the absence of carbohydrates and glucose, reducing hunger.

2. Butter

As the face of saturated fats, butter has long been labeled as a villain of nutrition, but that’s not necessarily fair. Butter contains a handful of fat-soluble vitamins, including vitamin A, vitamin E, and vitamin K2, which can aid immune function, bone health, vision, and more. Conjugated linoleic acid (CLA), a fatty acid found in butter, is also known to provide numerous health benefits, including improving immune function and reducing body fat deposits.

3. Ghee 

If you feel like you’ve been hearing more people talk about ghee lately, it’s for a good reason. Made by simmering unsalted butter to remove water content and lactose, ghee (AKA clarified butter) is pure butterfat and has an even higher smoke point than normal butter. While it’s not entirely dairy free, ghee is still a suitable alternative for those with lactose intolerances.  

High-Temperature Vegetable Oils 

If you’re looking to stay away from saturated fats, then it’s still important to make sure you’re using a vegetable oil with a high smoke point. If your oil is not tough enough to withstand the heat you are cooking with, you’ll end up with a burnt, rancid oil that has broken down and released free radicals into your body.

Opt for these two choices when given the chance:

4. Extra-Virgin Olive Oil

When it comes to cooking oils, olive oil has held the title of heavy weight champ for decades and counting. A favorite around the world, olive oil is rich in the antioxidants that help ease oxidative stress, improve inflammation, and fight heart disease. That said, when shopping at the grocery store, make sure you find an oil that says “high heat” on the bottle!

5. Avocado Oils

When you’re looking to cook something hot — really hot — then avocado oil is the choice for you. With a smoke point of over 500F, avocado oil is perfect for high-heat cooking such as deep frying and grilling. It’s also full of nutrients like vitamin E and has a high level of monounsaturated fats. Plus, with such a mild flavor, avocado oil is an exceptionally versatile ingredient.

Learn More Through My Personal Nutrition Programs

There’s no one-stop-shop for nutrition. Maximizing your body’s wellbeing, requires all your body to participate. That’s why my holistic nutrition services focus on more than just education and meal plans — I work with my clients one-on-one to learn about their daily habits and goals to devise healthy lifestyle changes.

If you’d like take a full-bodied approach to improving your nutrition or simply feeling better, reach out today for a free 20-minute consultation that’ll have you on the path towards feeling great!