I am often asked if I recommend butter or margarine and the truth is that I recommend neither. If someone wants to use an added fat, I recommend that they choose oil. Butter is full of saturated fat and margarine is super processed. Going back to the basics of oil is a consistent better choice. Then the next question is…which one should I buy???
Well, truth is having a few in he home can be helpful. Here is a quick rundown of the uses of some common oils.
Avocado oil: This is a great one for cooking at medium to medium high temps on the stove or in the oven. It has a nice light flavour and a higher smoke point than olive oil.
Canola oil: This one can also be used in the oven or on stove too and is great for baking . It has the lowest concentration of saturated fat at a 7% concentration
Coconut oil: This is one that has spiked in popularity of use over the past few years truth is, it’s uses are endless!!! As far as ingestion goes, it works well for baking or as a spread. It is quite high in saturated fatty acids which gave it a bad reputation for a lot of yeas, but with the unique structure of its fatty acids, they are not as harmful as the fatty acids in butter, and when consumed in moderation, coconut oil can be a very healthy component of a well balanced diet. So the next time you make pancakes or toast or even rice…and reach for butter or margarine…try this as your spread instead! It also adds a lovely flavour…if you like coconut 😉.
Flaxseed oil: Although packed with nutrition, this one is not good for cooking. It is at high risk for oxidation in the presence of heat. Use this one in small amounts as a supplement or added to salad dressing or oatmeal.
Grapeseed oil: This one is similar in its properties and uses to avocado oil but has a slightly heavier flavour…although it’s not a significant difference.
Olive oil: This is likely the most popular oil in homes; however, many people are misinformed on its ideal uses. Olive oil is not the best oil for use when cooking. In fact, it is recommended to aboid heating Olive oil beyond a low heat. It is at high risk for oxidation, which means when it is heated it can become harmful to the body. Ideally olive oil is consumed fresh as part of a salad dressing or bread dipper. It can also be added to oatmeal, rice, or mashed sweet potatoes for children that are struggling to gain weight.
There are are many other oils I could discuss, but I’ll stop there at the “more popular ones”. If you have questions about others, feel free to let me know.
Until next time….stay healthy!