A common question we get from clients is “what types of fats should I be cooking with?” Our recommendation will vary based on what method you’re cooking with but we do have a few favorites we listed below. Each oil will have different properties such as fatty acid profile, smoke point (the temperature oil burns and produces harmful toxins), and phytonutrient composition. You will want to balance choosing an oil with an optimal nutritional profile and a high smoke point. Bonus points for other potential health benefits!
The healthiest fats will be those that are high in mono- and poly- unsaturated fats. Our favorites are avocado oil and extra virgin olive oil.
- A monounsaturated fat – heart healthy fat that can help raise HDL (good cholesterol)
- Contains oleic acid – omega 9 fatty acid
- Smoke point 400 degrees F
- Ideal for baking, roasting, frying, sautéing, dipping and salad dressings
- Has a more neutral flavor profile than olive oil so it blends well with most dishes
- A monounsaturated fat – heart healthy fat
- Smoke point ranging from 350 – 410 degrees F
- Ideal for baking, roasting, dipping and salad dressings
- The natural antioxidants it contains help stabilize the oil and prevent oxidation
- May help reduce his of heart disease
- Look for “Extra virgin” – means the oil is not processed and contains its natural health benefits. Stay away from “light” varieties.
- The oil you choose should be from a single source ie. 100% Italian, 100% California
Fats and oils that are solid at room temperature such as virgin coconut oil, grass-fed butter, and ghee contain a high level of saturated fat and should be used sparingly.
When looking for a cooking spray, look for one that has extra virgin olive oil or avocado oil as its only ingredient. This will mean that product does not contain additional propellants.
