Choosing the right oils and fats for cooking and consumption is essential for maintaining a healthy diet. With numerous options available, such as butter, coconut oil, margarine, and various vegetable oils, it can be challenging to determine which are best for your health.
Unsaturated Fats: Found in oils like olive, rapeseed (canola), and sunflower, these fats are generally considered heart-healthy. They can help reduce bad cholesterol levels and are beneficial when used in moderation.
Saturated Fats: Present in butter, coconut oil, and palm oil, saturated fats can raise LDL (bad) cholesterol levels. While they can be included in the diet, it's advisable to limit their intake.
How to use different oils
Extra Virgin Olive Oil (EVOO)
Benefits: Rich in monounsaturated fats and antioxidants, EVOO is linked to reduced risk of heart disease and inflammation.
Usage: Suitable for salad dressings, sautéing, and even roasting. Despite its lower smoke point, EVOO remains stable and healthy when used in typical home cooking methods.
Rapeseed (Canola) Oil
Benefits: High in unsaturated fats and omega-3 fatty acids, making it a heart-friendly option.
Usage: Versatile for frying, baking, and roasting due to its neutral flavour and high smoke point.
Sunflower Oil
Benefits: Contains unsaturated fats and fat-soluble vitamins.
Usage: Ideal for high-heat cooking methods like frying and roasting.
Butter
Considerations: High in saturated fats; excessive consumption can negatively impact health.
Usage: Best used in moderation, primarily for flavour in baking and cooking.
Coconut Oil
Considerations: Contains a high percentage of saturated fats. Current research suggests limiting its use until more conclusive evidence is available.
Usage: Can be used occasionally for specific recipes requiring its distinct flavour.
Margarine
Considerations: While margarine used to contain trans fats, these types of fats are no longer used in the US or UK.
Usage: If choosing margarine, use it in moderation.
Fats and oils aren’t something to fear — they’re something to work with. Including more unsaturated, minimally processed fats like extra virgin olive oil, rapeseed oil, nuts, seeds, avocado, and oily fish can support your health in lots of ways.
At the same time, it’s a good idea to reduce how often you cook with saturated fats like butter, coconut oil, and processed margarines — especially if they’re your go-to for everyday meals.
You don’t need to avoid any fat entirely. Instead, focus on the balance and quality of the fats you eat most often.