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North Adams Chiropractor | North Adams chiropractic care | MA | Best Oils for Cooking

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Best Oils for Cooking
 

Good Fats for Cooking

When it comes to any food, keep in mind that where it comes from and how you store it can matter greatly. Traditional oils should be cold-pressed. Organic when possible (especially when dealing with animal fats as the fat is where toxins/pesticides are stored). Do the best you can, and don’t get overwhelmed by all the choices.

  • Coconut Oil (Use expeller-pressed to avoid a coconut flavor)
  • Tallow
  • Lard
  • Butter (real Butter)
  • Palm Oil (Although, please find from a sustainable source as so much palm oil today is being harvested in horrific ways. When in doubt just stick with coconut oil.)
  • Extra-Virgin Olive Oil (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)
  • Avocado Oil (Great for non-heat dishes)
  • Other fats (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats).

Oils to be used sparingly

The following oils are okay in moderations. Most contain high levels of Omega-6 fatty acids, so they shouldn’t be consumed freely. But they are considered natural fats, and do have health benefits. They are not great for high heat cooking, but acceptable in dressings, mayos, and other non-heat foods.

  • Walnut Oil
  • Flaxseed Oil
  • Macadamia Nut Oil

Oils to avoid completely

Here’s the big list I avoid as much as possible:

  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Peanut Oil
  • Sunflower Oil
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • Any fake butter substitutes

Simply skipping these oils in the grocery store isn’t too hard. But keep in mind that most processed foods contain these oils, too. Salad dressing, condiments, crackers, chips… check your ingredients. Don’t buy them. In fact, just skip processed foods and you’ll save yourself a lot of trouble.

It’s hard to avoid rancid vegetable oils completely if you are eating out, and I personally try not to stress about the occasional night at a restaurant. By keeping these bad boys out of my house, I feel okay consuming these oils when out with family or friends. But if I find a restaurant that uses quality fats, you better believe they’ll be getting my business!

 

 
 
 
North Adams Chiropractor | Best Oils for Cooking. Dr. Francine Lajoie is a North Adams Chiropractor.