Does it really matter what kind of oil you choose to cook your food with? Of course, just like everything else that we put in our bodies it is important to know what you are cooking your food in. There are so many options refined, unrefined, healthy, unhealthy, natural, and over processed. You think it would be easy to make the healthier choice. The problem is that there is so much information out there and most of it is conflicting information. One thing to always remember when using any kind of oil is to be aware of how much you are using, a little goes a long way. The fact of the matter is that oil does have fat and even if it is good fat it is only good in moderation. So no time like the present to start measuring! One teaspoon is all that you need and that is about the size of your thumb. Yes, that tiny amount will do everything you need it to.

There are two kinds of cooking oils refined and unrefined.

Refined cooking oils are used for baking, sautéing, and are used for foods that do not need flavoring from the oil. The refined cooking oil is usually mild in flavor and light in color. Unrefined cooking oils are typically used for salad dressing, sauces, and marinades. Because of the process used the unrefined oil keeps the fragrance and flavor of the plant or product used to make the oil. The unrefined oil also maintains a higher nutritional value than the refined oils. Many enjoy using these different oils to enhance the flavor of the dish. Unrefined cooking oil works best at low heats and should not be cooked at high heats such as frying because it can cause oxidation.

So for a minute forget about which oil has better fat because it won’t matter if the oil gets to hot and the combination of the metal pan and fat cause the elements to oxidize into reactive compounds called radicals. The important elements of your cooking oil should be how stable it is when exposed to your food and heat. Polyunsaturated fats are more unstable than saturated fats. Yes, I know we are supposed to stay away from saturated fats, but if your not eating French fries and donuts all the time then it can be good for you in small moderation.

So which oil should you use? My recommendations would be coconut oil, palm oil, and olive oil. I would suggest using olive oil at lower heats, but it can withstand higher heats the more processed it is, extra virgin oil. Coconut oil comes in solid form and melts easy. Try to by organic and unprocessed to cook with and you can even put it on toast. Oils to stay away from would be any kind of vegetable oils (corn, safflower, sunflower) these oils are processed in a way that are bodies are not genetically able to digest. Canola Oil is a popular choice, but not a good one for a few reasons. One reason would be that it is genetically modified and the other is that canola oil is used on grain to fatten horses and other animals. Now why would we willingly do that to ourselves?

It is important to make good choices when we can when it comes to our food. There is so much information out there so when in doubt choose organic, natural, and unprocessed food and oils. Use any oil in moderation only about a teaspoon is needed in any meal.

By Brianne Boyce Fitness Consultant