Contrary to popular belief, not all fat is bad for you and many fats actually have a multitude of health benefits like assisting in weight maintenance and promoting well-functioning cardiovascular and nervous systems. Oils are a common source of healthy fat that also happen to be versatile and user-friendly. However, now-a-days, there are so many options in the oil department it can be hard to decide what to use and in what particular way. Lucia Schnitzer, owner of Luci’s Healthy Marketplace in Phoenix, gives us her expert advice below.

 

Oils to Avoid:

 

First and foremost, try to buy certified organic oil to avoid negative effects of genetically engineered organisms. Also, steer clear of oils that have been bleached, deodorized, refined, or hydrogenated.

 

Additionally, anytime you cook a food, you run the risk of creating heat-induced damage. The oils you choose to cook with must be stable enough to resist chemical changes when heated to high temperatures, or you run the risk of damaging your health. As the oil is heated and mixed with oxygen, it goes rancid. Rancid oil is oxidized oil and should not be consumed—it leads directly to vascular disease. You should avoid GMO vegetable oils such as canola, corn, and soybean oil.

 

The Healthiest Oils:

 

Avocado oil:

Avocado oil has a healthy, monounsaturated fat content (71 percent). It is very high, similar to that of olive oil. Avocado oil is extremely low in trans fatty acids.

 

Olive oil:

Rich in monounsaturated fat.

Includes phytochemicals that can lower blood cholesterol levels and reduce the risk of cancer. It’s also rich in antioxidants, and its storage life is longer than other oils. Additionally, it can be frozen, which preserves the nutrients in the oil for longer periods of time

 

Coconut oil:

The naturally occurring saturated fat in coconut oil is actually good for you and provides a number of profound health benefits like improving your heart health, boosting your thyroid, increasing your metabolism, promoting a lean body and weight loss, while supporting your immune system. Coconut oil is very versatile because it can be applied topically to hair and skin.

Cooking at High Temperatures:

 

Avocado oil has the highest smoke point of all vegetable oils -- 520° F when refined.

Coconut oil 351°

Peanut oil 500°

Safflower Oil 409°

Walnut Oil 399°

Sunflower Oil 475°

Almond Oil 430°

Grapeseed Oil 399°