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Cooking Oils You Should Be Buying

Updated: May 11, 2021

Fat is required all throughout life to provide energy and support growth. Instead of restricting oil/fat use, I always recommend switching to a healthier, more nutrient dense fat source first! But first, this is what to look for in ANY cooking oil: Dark, glass bottle Good oils will come in dark, glass bottles to keep out light and oxygen. This will prevent the oil from becoming rancid before you even get to use it. Plastic bottles allow the oxygen to diffuse into the oil, plus endocrine-disruptive phthalates can leach in the oil. Organic Whenever you are looking to shift your foods into a more natural, organic diet, changing your fat is always a good place to start because it gives you the biggest bang you’re your buck. After all, you will be adding this to almost everything you are eating, and it will last you a while! Unrefined Refined oil means it has been processed to remove impurities, contaminants and other free fatty acids. However, this processing is often done by high heat and adding lots of chemicals, which results in a loss of vitamins and antioxidants. It also neutralizes the flavour and odor and leads to a lighter coloured oil. If you’ve ever bought refined coconut oil, you will know what I mean! It does not smell like coconut oil at all. My top oils: Avocado oil Best used for: cooking, deep frying Avocado oil has one of the highest smoke points. A smoke point is an oil’s temperature at which it will start to smoke and burn. If you use an oil beyond its smoke point, the nutrients and antioxidants will be destroyed, and free radicals that can damage your body’s cells, will be created. Especially when deep frying food, it is essential to use an oil that has a very high smoke point.  I like avocado oil because it does not have a strong scent or taste, so it doesn’t clash with anything you are cooking! It is also very high in antioxidants and great for heart health! Olive oil Best used for: salad dressings Good quality olive oil will smell and taste like olives – grassy, green and even fruity. If not, it may be rancid. It might also be bitter and pungent, showing that the oil is rich in phenols and polyphenols. That’s why I like adding it to homemade salad dressings with lots of lemon juice or apple cider vinegar. You can also use it for cooking, but I find it has a strong taste so I usually avoid cooking with it. Extra virgin olive oil will have the most antioxidants, which will prevent the oil from going rancid when heating it. Olive oil should not be used to fry food though.  Coconut oil Best used for: baking, cooking   Coconut oil is anti-viral, boosts energy (MCT oil is made from this!) and is very heat stable. I find it to be a great substitute for butter in baking – I just replace it with a 1:1 ratio. Make sure to get the unrefined version because the other ones will be bleached and deodorized, so it won’t have any of the natural anti-viral, anti-inflammatory or antioxidant properties that is found naturally in coconut oil.  Finally, here are fats you do NOT want to cook with: You do NOT want to cook with oils that are high in omega 3 fats because they are easily damaged by heat.  These include: hemp oil, flax oil, fish oils, sesame oil  

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