By now I’m guessing you have heard of trans-fat and not to consume them and you were probably told to avoid eating fat growing up. But did you know there’s differences in the kinds of fat you you eat and that some types are actually good for you? Surprisingly I find many people still are living in the “margarine” era. Not a good fat! Processed plastic, yuk! Margarine should be off the shelves, yet people still fall for the myth! Margarine falls in the category of bad fats that cause chronic health problems, as well as highly processed vegetable oils. Real grass-fed butter is better! Many folks I find are still unsure which fats are healthy and which ones can cause disease. Fats are so important to our health and learning which ones to consume and cook with can make a huge impact on our health and longevity!
Our bodies thrive off of certain fats. Good fats like avocado, grass-fed butter, ghee, olive oil and coconut oil give us the nutrients we need to live a longer, healthier life. They also help us to feel more full and not overeat. This is one reason the Keto Diet works. Bad fats such as tran-fats are spoken of but what about soy, corn and canola oil? What oils are good to cook with and consume and which ones should we clear out from our pantry? Let’s take a quick look.
For cooking food in oil, consider flavor and smoke point. Some oils have a more distinct flavor that can alter the taste of the dish you are cooking. An example would be that sesame oil has a strong flavor while grape seed oil is basically flavorless. Smoke point is even more important to consider when it comes to cooking. If you have never heard of the smoke point of oils while cooking it is important because some oils have a low smoke point and can oxidize and break down under high heat which leads to harmful, disease causing, free radicals. The damage from these free radicals is called oxidation. Oxidation in the body can cause chronic inflammation. This is shown to cause disease!
So if you are frying, sautéing, or roasting, choose oils that have a higher smoke point. This means they are stable under high heat. They include avocado oil, grape seed oil, butter and ghee. I love using coconut oil for my stir-frys and most all my higher heat cooking.
Oils to avoid for higher heat cooking include corn, canola, margarine, soy and safflower oils. Also avoid spray oils, try using coconut oil to grease your pans instead.
If you’re not cooking with the oil and you are just making salad dressings, dips or drizzling, some healthy options include: Extra virgin olive oil, avocado oil, walnut oil and sesame seed oil. Try making your salad dressings, most bottled dressings have cheaper, processed, unhealthy oils. Making your own at home is soooo easy! Try my recipes here Salad dressings. Clean out your pantry and substitute with healthier oils! Your health and your families health depends on it!
– Avoid all hydrogenated oils and highly processed vegetable oils. This includes margarine, canola, soy, safflower and corn oils..
– The best oils for high heat cooking are grape seed oil, coconut oil, avocado oil, grass-fed butter and ghee.
– Healthy oils for salads, drizzling and dips include extra virgin olive oil, avocado oil, walnut oil and sesame oil.
– Processed foods and fast foods contain highly processed vegetable oils that cause inflammation. Eat real food!
Here’s to your health!
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