Oil/Fat guide

What oils can we use and which are harmful?

Before we get into the list of oils, there are important things to know:

Smoke Point: The temperature at which an oil starts to smoke and break down, potentially forming harmful compounds. Higher smoke points are generally better for high-heat cooking.

Balance: A healthy diet includes a balance of omega-3 and omega-6 fatty acids. Western diets are often high in omega 6, contributing to inflammation. We want to ensure we get adequate amounts of Omega-3.

Processing: Highly processed oils can lose beneficial nutrients and

gain harmful compounds. Unrefined, cold-pressed, and extra virgin varieties are typically healthier options.

Storage: Proper storage of oils is important. They should be kept in a cool, dark place to prevent oxidation.

Variety: Using a variety of healthy fats in your diet can provide a range of beneficial nutrients.

Remember, the quality and source of the oil, along with how it's used in cooking, can significantly impact its health benefits or detriments. Integrating a variety of healthy oils and fats into your diet, and using them appropriately based on their smoke points, can contribute positively to your overall nutritional well-being.

THE GOOD STUFF

These are often rich in monounsaturated and omega-3 fatty acids, known for their anti-inflammatory properties.

Extra Virgin Olive Oil: High in monounsaturated fats and antioxidants. Smoke point: 320-375°F (160-190°C).

Coconut Oil: Contains medium-chain triglycerides (MCTs) and lauric acid. Smoke point: 350°F (177°C) for unrefined; 450°F (232°C) for refined.

Avocado Oil: High in monounsaturated fats and vitamin E. Smoke point: 520°F (271°C), making it great for high-heat cooking.

Grass-fed Butter: Contains omega-3 fatty acids, especially when from grass-fed cows. Smoke point: 300-350°F (150-177°C).

Ghee (Clarified Butter): Lactose and casein are removed; high in butyric acid. Smoke point: 450°F (232°C).

Flaxseed Oil: Rich in omega-3 fatty acids; best used cold and not for cooking. Smoke point: 225°F (107°C).

Walnut Oil: Good source of omega-3; also best used cold. Smoke point: 320°F (160°C).

Toasted Sesame Oil: Made from toasted sesame seeds, darker in color, and has a strong flavor. Rich in antioxidants and has some anti-inflammatory properties. Generally used as a flavor enhancer in small quantities, not as a primary cooking oil. Smoke Point: 350°F (177°C), best used for low to medium-heat cooking or added at the end of cooking.

INFLAMMATORY OILS TO THROW AWAY

These are typically high in omega-6 fatty acids and trans fats, which can promote inflammation. Trans fats are detrimental to our health... more to come on that.

Soybean Oil: High in omega-6; may contribute to inflammation. Smoke point: 450°F (232°C).

Corn Oil: Similar to soybean oil, high in omega-6. Smoke point: 450°F (232°C).

Vegetable Shortening: Often contains trans fats. Smoke point: varies depending on the brand and composition.

Margarine: Especially the non-dairy versions can contain trans fats. Smoke point: varies.

Canola Oil: While it has a balance of omega-3 and omega-6, the refining process and potential GMO concerns make it less desirable for some. Smoke point: 400°F (204°C).

Sunflower Oil: High in omega-6; the balance between omega-3 and omega-6 is important for reducing inflammation. Smoke point: 440°F (227°C) for high-oleic versions.

Light Sesame Oil: Made from raw sesame seeds and is light in color. Higher in polyunsaturated fats (omega-6 fatty acids). Can contribute to inflammation if consumed in excess, similar to other oils high in omega-6. Smoke Point: 410°F (210°C), making it suitable for moderate to high-heat cooking.

Hope you find this helpful!

Much love,

Melissa