People often wonder about the best oils to use for cooking. Do they even need to use oil/fat if it will only add extra calories? Let’s dissect this question by diving deep into the world of fats and oils. I’ll take you right to the grocery store aisles to help answer this question, “What are some of the best oils/fats to use with cooking?”

Check out 3 quick videos below to get the skinny on fats!

Part one: Quick overview on fats & oils

  • Healthy fats are necessary-
    • Help absorb fat soluble vitamins (A, D, E, K)
    • Keep our hair and skin looking great
    • Brain health
  • The body needs omega 6 and omega 3 fats (essential)
    • Omega 6 fats are found everywhere
    • Omega 3 fats are in fatty fish, chia seeds, pumpkin seeds, etc. They help keep inflammation levels down.
  • 1 tablespoon of any fat/oil = 120 calories, so be mindful of the amount you use
  • Avoid foods that are deep fried in oil (proinflammatory)

Part two: Differences between Butter, Margarine, and Coconut oil. 

  • Butter-
    • Conventional butter
      • Not as nutrient dense 
    • Organic, grass-fed butter
      • Higher in CLA (a type of fat that burns fat)
      • Omega 3s
      • Vitamin K2
  • Margarine-
    • Usually made with poor quality oils like soybean, canola, and palm
    • May contain preservatives
  • Coconut oil-
    • Flavorful and smells delicious 
    • Safe for high heat cooking
    • Saturated fats found in coconut oil are not the same as those found in animal products, and may help boost metabolism!

Part three: Fat-phobics, and the cooking oil grand oil finale!

  • Cooking spray-
    • Not the worst, but most products use poor quality oils and propellant
    • Replace this product with a “misto” bottle and use your own healthier oil as a spray
  • Extra Virgin Olive Oil-
    • Dark, small, glass container is best to protect this oil 
    • Simple extraction process to avoid damaging the quality of the oil
    • High in monounsaturated fats and polyphenols
    • Avoid using with high-heat cooking because it is fragile and can become damaged 

What’s your favorite cooking oil? Leave a comment below and let me know what you use and why you love it!