The Oil Replacement

Some sections of the grocery store are just overwhelming.... so many choices ... they all look alike... how are we supposed to know which one to pick!? 
Cooking oil is like that. Vegetable, corn, soybean, canola, peanut, safflower, olive, extra virgin olive, coconut... Everything is yellowish (except coconut oil, which is white), in a bottle, tons of fat... no difference, right? 
Wrong. Oils all have very different qualities; some good, some bad. There are some simple changes you can make when purchasing oil that will make a big difference in your health.
Basically, you want to look at the amount of essential fatty acids (good) versus the amount of saturated fat (bad). Healthful oils will help your body absorb vitamins, provide the building blocks for cell membranes (especially in the brain), and are good for your skin. 

The Good Guys

Extra Virgin Olive Oil- Comes from the flesh of the olive (rather than the seed, as other oils do) so it doesn't need to be processed. About 90% unsaturated fat, mostly monounsaturated which lowers cholesterol. However, it is not a good source of Omega 3 or Omega 6 fatty acids, so it needs to be balanced with other oils. "Extra Virgin" Olive Oil is the oil from the first press of the olives and has the highest amount of antioxidants. Avoid  "Virgin", "Pure", or "Light" Olive Oil which come from the second and even third press and are often chemically processed. Extra Virgin Olive Oil is best for dressings and low heat cooking. It does have a rather strong flavor, which does not lend itself to baking
Canola Oil- Comes from the rapeseed and is the second highest vegetable source of Omega 3 fatty acids. Also a good source of alpha-linoleic acid which is an Omega 6 fatty acid. Canola oil is only 7% saturated fat content, so is considered a very heart healthy oil. Because it is high in unsaturated fat, it is thought to reduce your risk of coronary heart disease. Best to purchase organic, since rapeseeds are usually sprayed with pesticides.
Macadamia Nut Oil- I had actually never heard of this until doing this research, but now I am going to get some! It is 80% monounsaturated fat, which makes it extremely good for your heart (canola is considered good at 58%). It also has the best ratio of Omega 3 to Omega 6 fatty acids. Lastly, this oil has a smoke point of 389 degrees, which makes it ideal for sauteing and stir frying.
Coconut Oil- There is a lot of conflicting information out there about this type of oil. I think it really needs it's own post so that all of the pros and cons can be discussed. I just didn't want to complete this post without at least mentioning it. There are some pretty amazing claims out there about coconut oil including that is supports heart health, weight loss, metabolism, your thyroid, and your immune system. I've also read some amazing things about the flavor when using it for baking (especially with chocolate). The problem is that the saturated fat content is very high (which advocates have an explanation for). As I said, its very controversial. I personally feel good about using it. 

So make the replacements today. The oils listed above are going to be the best choices for you and your family. 


Quick tip: The healthiest way to cook at high heat with oil is called the "wet saute" method. Pour about 1/4 cup of water in the saute pan. Add the food and cook slightly before adding the oil. this shortens the amount of time that the oil is in contact with the hot pan (which can destroy the nutritious properties and flavor of the oil).