The facts are in and it’s true – if you want a healthy body, you need to eat healthy fats.
Gone are the days where people everywhere are shunning fats in effort to stay slim.
Now we know that these fats are everything when it comes to:
- protecting heart health
- improving brain function
- having long-lasting energy.
That's just to name just a few health benefits.
Oils are a great way to get healthy fats if you eat the right ones and don't make these mistakes.
4 Healthiest Oils & When NOT to Use Them
1. Coconut Oil
Probably THE healthiest oil is coconut oil. It's great for your immune system and heart. You can use it externally too because it's so good for skin and hair. It provides a fast source of energy too.
It may even help you lose weight thanks to its higher thermic effect. This means the body uses more energy to digest and break it down compared to other fats.
DO's: Coconut oil is ideal for baking, making frostings, and sautéing.
It’s ok for deep frying as it has a high smoke point, meaning it won't go rancid under high heat temperatures. Plus, this oil offers a healthy type of saturated fat so it makes deep fried food a little healthier.
DONT'S: Don't forget to be mindful that you want to eat any fried foods in moderation.
2. Extra Virgin Olive Oil
The next oil that you don't want to do without is extra virgin olive oil, otherwise known as EVO. This oil has been well-proven to help lower bad cholesterol levels and combat heart disease.
EVO even helps to stabilize blood glucose levels, enhance insulin sensitivity, and fight diabetes.Tweet
DONT'S: EVO doesn’t do well when under high heat. The problem is that when this oil gets too hot, harmful compounds called lipid peroxides and aldehydes form. These compounds can lead to health problems and even cancer.
Plus, cooking with olive oil using heat may destroy some of the natural antioxidants found in the oil. This renders it less helpful to your body.
DO'S: Save your bottle of EVO for making salad dressings or drizzling on foods after they’re cooked. It tastes great drizzled on top of some steamed asparagus along with balsamic vinegar.
3. Peanut Oil
Peanut oil is a delicious oil with a mild flavor that's loaded with unsaturated fats, making it a terrific heart-healthy option too.
DO'S: This oil also has a high smoke point at 450 degrees F, making it ideal for use when deep frying, pan frying, or roasting your dishes. Unlike EVO, this fat won't become harmful when heated.
DONT'S: On the flip side, this oil, as it does give off a bit of flavor, is not the best for baking. Instead, let coconut oil do the job at giving your baked treats the moisture they need.
4. Grapeseed Oil
The last healthy oil that you should add to your pantry is grapeseed oil. This oil is a versatile oil.
DO'S: Its medium smoke point makes it good to sauté some vegetables, pan-fry fish fillet, or mix up a tasty salad dressing.
Grapeseed oil is also an excellent source of vitamin E, so your skin, hair, and nails love it!
DONT'S: Don't forget that since grapeseed oil has a decent dose of omega-6 fatty acids, you’ll want enjoy in moderation. The right ratio of omega-3 to omega-6 fatty acids is key to lower inflammation in the body.
These 4 oils are my go-to in the kitchen. They're all great options and and easy to find at most grocery stores. Give your tastebuds a treat and give these oils a try.
Yours in Health,
P.S. I hope you will share these tips and I always love hearing from you in the comments below.