Facts About Cooking with Oils and Fats

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the safest, healthiest oils and fats you can use while cooking?

Coconut Oil

Coconut oil is your best choice when it comes to high heat cooking - and given its numerous benefits, this is certainly an oil you'll want to use time and time again. As it stands up to high heat, it can be used for sautéing, roasting, frying, baking and grilling. It is also rich in healthy saturated fats, fat soluble vitamins, antioxidants and valuable compounds for weight loss. At room temperature, the oil is semi-solid, meaning that it can last for months and years, without going rancid.

Palm Oil  Derived from the fruit of oil palms, palm oil consists mostly of saturated fats, with small amounts of polyunsaturated fats - making it a good choice for cooking. It is pretty nutritious and is especially rich in Vitamin E. There is one main concern which should be taken into consideration when using palm oil, though. Growing these trees mean less environment available for Orangutans, which are an endangered species.  Butter  It may have been demonized in the past, due to its saturated content, but real butter (not processed margarine) is actually quite nutritious. It is a good source of vitamins A, E and K. It is also rich in fatty acids - Conjugated Linoleic Acid (CLA), which has been shown to lower body fat percentage, and Butyrate, which according to studies, has been shown to fight inflammation and improve gut health. The only drawback to using butter is its tendency to get burnt  when cooked at high heat. So, if opting for butter, be sure to keep the fire down and watch for smoke. Alternatively, you can use ghee (purified butter) - you'll get the same (or at least, extremely similar) flavor, without the burn.  Avocado Oil  When cooking at very high temperatures, this is a very stable oil to use. It can be used in searing, roasting, and frying, and can stand up to temperatures as high as 520°F. Avocado oil contains a high concentration of monounsaturated fats (good and healthy fats - a necessary requirement in a healthy diet), potassium and vitamins A, E, and D. If you're new to avocado oil and are a little unsure about its taste, use it to sauté vegetables first.  For your ultimate guide to cooking oil, this chart explains it all:  Cooking Oil When to Use NutritionalInfo Avocado Deep and shallow fry, sauté, bake, roast, sear, grill Healthy, mono-unsaturated fat. Rich in potassium and vitamin D. Ghee Deep and shallow fry, sauté, bake, roast Healthy saturated fat. High in vitamins A,D and K. No Lactose. Refined Seed Deep fry, sauté, bake, roast, sear, grill High in polyunsaturated Omega 6 fats. Often refined using chemicals . Not recommended. Palm Deep fry, sauté, bake, roast, grill  Healthy saturated fat. High in antioxidants. Coconut Deep fry, sauté, bake, roast, grill  Healthy saturated fat. High in fatty acids and antioxidants. Lard/Tallow Deep fry, sauté, bake, roast, sear Healthy saturated fat when sourced from animals on pasture eating proper diet. Recommended in moderate to little amounts only. Nuts Generally used as toppers due to their strong flavor. Can withstand high heat.  Healthy monounsaturated fats. Make sure it's expeller or cold pressed. Butter Light sauté, bake Healthy saturated fat. High in vitamins A,D and K. Virgin Olive Sauté, bake Healthy monounsaturated fats. Less ideal than extra virgin olive oil, due to refinement.  Extra Virgin Light sauté, salad dressing, topper Healthy monounsaturated fats. Rich in antioxidants. Very rich if unfiltered. Flax and Fish Salad dressing, topper Very volatile. Avoid heat and light. Right in Omega 3 fats.