I use, and recommend to my clients, oils and fats high in monounsaturated and saturated fatty acids because these are both the most stable and have the longest track record in the human diet. The variables to consider when choosing among them are flavor and smoke point.
Extra Virgin Olive Oil (EVOO) – composed of 75% monounsaturated fats, with the additional benefit of high levels of polyphenols (phytochemicals which are beneficial for heart health, reduce inflammation, and improve insulin sensitivity). I use olive oil for dressings, sauces, and cooking, but it does have a strong flavor and a relatively low smoke point (375°F). If I want something more neutral, or that can withstand high heat, I use avocado oil.
Avocado oil – similar to olive oil in its fatty acid composition, but with a neutral flavor and high smoke point (520°F). Avocodo oil also contains beneficial polyphenols and other phytonutrients. For dressings and sauces, I often use half EVOO and half avocado oil.
Butter or Ghee – primarily saturated fat, I cook with it when I want the taste of butter, which isn’t often, but can be nice for certain vegetables and things like pancakes. Butter burns fairly easily (smoke point 300°F) so be careful when using it for stove-top cooking. Ghee is a type of clarified butter, which has had most of the milk solids removed. It has a higher smoke point than butter (482°F) so is a better choice for high heat cooking. Ghee can be purchased in the international section of most grocery stores.
Coconut oil – primarily saturated fat, a type called medium chain fatty acids that have some unique metabolic properties. Refined coconut oil has a smoke point similar to olive oil (400°F), but I prefer olive or avocado oil for the added health benefits found in their polyphenols. Unrefined coconut oil has a lower smoke point (375°F) and a tropical flavor. Sometimes I’ll use if for baking when that’s the vibe I’m going for.
Canola Oil - if you can't find the above choices, or find them too expensive, canola oil is high in monounsaturated fats, similar to avocado and olive oil. The downside is that canola oil is highly processed and most rapeseeds from which it is made are genetically modified. Choose organic brands that can't contain GMO's.
All oils and fats can be be damaged by storage conditions, especially light and heat, so a couple of things to keep in mind:
Buy the smallest quantity you need, an amount you can use in a month or two
Purchase products in dark containers that protect the oil from light
In your kitchen, store oils in a cool, dark place (not too close to your stove)
As a nutrition consultant, when I dig deep into controversial topics to guide how to advise my clients, I keep in mind the shortcomings of nutrition science. I do my best to base my recommendations on the most recent, high-quality research (not government guidelines which are very slow to change and heavily influenced by commercial interests). Then I overlay that with my ‘real food’ philosophy of nutrition to honor the wisdom of human evolution. Most importantly, I treat every client as an individual and provide recommendations customized to their unique health goals and circumstances.
If you'd like to talk about how my one-on-one nutrition coaching program can address your unique health goals and circumstances, schedule a free discovery call today!
