A Guide To Good & Bad Oils (Which Should You Choose & When?)

Whether you’re frying a piece of fish, drizzling it on a salad, or using it as a binding agent when baking, oil has a number of uses. While all oils make food taste great, the reality is, some oils are healthy and some are not. We take an in-depth look at some of the best options, and explain why some are not such great choices for your health!

Don't be afraid of oil, but make sure you're choosing the right ones...



 

What Is Oil?

The dictionary definition of edible oils goes something along the lines of: ‘a greasy hydrocarbon liquid substance, formed by natural resources or the breakdown of fats’. We take a look at some of the best, and worst, options for your health.

‘Good’ & ‘Bad’ Oils

We certainly don’t like to dis fat anymore in the health world, but there are definitely good fats and, well, not so good fats, to put it politely. There are many cooking and edible oils on the market, and, for many years, they were considered detrimental to weight loss. That was when fat-free everything took over the supermarket shelves when fats were considered the enemy. Lots has changed in the nutrition world since then, and, while there are unhealthy oils that are commonly used, there are also oils that come with a number of health benefits, including aiding weight loss!

cooking oil

Coconut Oil

This is the go-to oil that every health conscious person knows and loves. Touted as a weight loss ingredient, a metabolism booster, a shampoo and even a toothpaste, it is definitely flying off the grocery shelves around the world. This ‘health fad’, as it was called a few years ago, hasn’t disappeared yet and probably won’t because it really is a winner on all fronts – it’s versatile, healthy, yummy and easy to use. Like any food, you should not overconsume it, but it should definitely have a place in your pantry!

Nutritional Information (100 grams)

Calories – 862
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

coconut oil

What’s So Great About Coconut Oil?

Where to begin… Lots of research has gone into this white, or, translucent when fully melted, oil recently. Some studies have found it could potentially help people lose weight because of its unique combination of fatty acids that boost metabolism, burn calories and keep you feeling fuller for longer. A study out of the University of Geneva found men who ate one to two tablespoons of medium-chain fatty acid (MCFA) before meals increased energy expenditure by 5%, losing about 120 calories per day. Another two-week study found healthy men who ate a diet high in MCFAs immediately ate 256 fewer calories per day.

How To Use It

As studies have shown, coconut oil can be a beneficial ingredient in meals to keep you fuller for longer. But it also has some other benefits. Coconut oil can also be used as a hair conditioner or treatment. And, in the popular Ayurvedic tradition of oil pulling. That involves swishing the oil around your mouth when you first wake up in the morning for 10 to 20 minutes. The fats in the oil mix with the biofilm and other substances in your mouth, cleansing oral cavities and trapping bacteria. You then spit it out and rinse your mouth. Sesame oil and ghee were traditionally used in Ayurvedic culture for oil pulling, and today, people also substitute with sunflower oil or olive oil. However, a study from the Athlone Institute of Technology in Ireland found coconut oil to be the best option because of its effectiveness in preventing Streptococcus Mutans from binding to the enamel and damaging it.

coconut

Avocado Oil

If you’re not on the avocado bandwagon yet, you should jump on it quick smart! This green fruit packs a seriously powerful nutritional punch, brimming with healthy fats, important vitamins and essential minerals. If you’re not a fan of dealing with the squishy flesh, however, you can reap the benefits from the oil.

Nutritional Information (100 grams)

Calories – 884
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

avocado oil

What’s So Good About Avocado Oil?

There are so many good things about avocado oil, it needs its own post to cover them all. Oh wait, we have one of those already! To summarize, it can potentially lower blood pressure and bad cholesterol, increase good cholesterol, decrease the risk of cardiovascular disease, reduce arthritic symptoms and boost nutrient absorption, to name just a few of its benefits.

Nearly 70% of avocado oil consists of oleic acid, which is a monounsaturated omega-9 fatty acid. That’s where it gets its cardiovascular disease fighting powers. Oleic acid has been proven to help lower high blood pressure and lower low-density lipoprotein cholesterol, known as ‘bad’ cholesterol. At the same time, it can increase high-density lipoprotein, or, ‘good’ cholesterol. Moving onto nutrient absorption, and one study found the consumption of avocado or avocado oil increased the absorption of carotenoids from salad. That’s because the salad vegetables need lipids to help the body absorb their goodness. The salad on its own is low in lipids, so by adding avocado oil as a lipid, nutrient absorption was significantly increased.

How To Use It

The best way to use avocado oil is by simply drizzling it on fresh salads. However, you can also get creative and turn it into a dressing, by adding vinegar, such as apple cider or coconut, as well as your choice of herbs and maybe a little lemon juice and maple syrup. Because it has a high heating point, you can also use it to shallow fry foods and marinade food in before cooking it.

avocado

Olive Oil

Moving away from the newer healthy oil fads, and this ancient Mediterranean food staple is still one of the best options to keep in your pantry. It is full of healthy fatty acids and antioxidants and is proven to reduce the risk of a number of diseases and conditions. In fact, this golden liquid is an important and widely consumed food in some of the world’s healthiest populations.

Nutritional Information (100 grams)

Calories – 884g
Total Fat – 100g
Cholesterol – 0mg
Total Carbohydrates – 0g
Sugars – 0g
Fiber – 0g
Protein – 0g
Sodium – 0mg

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

You may also like:

1 Comment

  1. adam says:

    Great to read this Article. Really enjoyed
    Thank you

Leave a comment


MEDICAL AND GENERAL DISCLAIMER FOR BEMBU.COM

All material provided at Bembu.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at Bembu.com do not represent the views of each and every author or contributor to Bembu.com. The publisher of this site is not responsible for any errors or omissions in any content herein.


AFFILIATE DISCLAIMER

Links on this website may lead you to a product or service that provides an affiliate commission to the owners of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information we provide.