The word “oil” has gotten a bit of a bad reputation when it comes to those of us trying to eat healthily.
The truth is that nutritional oils can contain “good fats,” like omega-3 and omega-6 fatty acids. We’ve already talked about these essential fatty acids (EFAs) and some of the foods and oils that contain them. However, that’s just the tip of the iceberg. Other oils, like coconut oil, are so versatile that we love using it for cooking, on our skin, and as a supplement.
Some oils are great as alternatives to traditional cooking oils while others shouldn’t be used for cooking but can be used for supplementation as an easy way to get your necessary and essential fatty acids. Here are our favorites for both:
OILS TO COOK WITH
If you couldn’t tell, we’re over the moon for coconut oil. Coconut oil is a great alternative for cooking because it can easily be replaced at a 1:1 ratio and can be used for baking, frying, sautéing. We also love adding coconut oil into our smoothies! This versatile oil is rich in medium-chain triglycerides, which are easier to absorb and metabolize more quickly than their long-chain counterparts.**
Palm oil is derived from the fruit of oil palms. Red palm oil is not only great for cooking or for use as a spread but can be supplemented. Red palm oil is known for being high in Vitamin E and antioxidants.**
Most nut oils are not ideal for cooking – traditionally able to be used as a part of a recipe but not for cooking and frying. However, Macadamia nut oil is similar in composition to olive oil, making it great for low or medium-heat cooking. We also love the light and slightly nutty taste of macadamia oil.
OILS TO TAKE AS A SUPPLEMENT
Fish oils are a great source of essential fatty acids. Getting your daily fill of EFAs from diet alone can be challenging and effective. So we’ve found that fish oils are a great way to get your fill of these “good fats.” However, fish oil is not suitable for cooking and should only be used as a supplement.
Like fish oils, flaxseed oil is rich in omega-3 fatty acids and is a great choice for vegans that do not want to supplement with fish oil. However, similarly to fish oils, flaxseed oil is meant for supplementation and should not be used for cooking.
What nutritional oils do you use for cooking or supplementation? Let us know in the comments!
Health & happiness,
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