Does your body need an oil change? One of the simplest swaps you can make to your daily diet is to learn which oils to choose and which ones to lose.
View the tips below to eliminate faux fats and befriend natural fats to increase energy, reduce body fat, balance hormones, stabilize blood sugar levels and improve overall health.
1. Eliminate Man-Made Oils
Most oils today are machine-made in processing plants using high temperatures, chemical solvents, deodorizers, and even bleach. These “Franken Fats” include canola oil, corn oil, grape seed oil, cottonseed oil, safflower oil, peanut oil and soybean oil. Although these oils are referred to as vegetable oils, they’re not made from vegetables. These oils tend to be higher in polyunsaturated fats that aren’t heat stable.
Unfortunately, many of these oils are also made from genetically modified ingredients. Research shows that as much as 90 percent of canola oil is genetically modified. These unnatural fats can actually increase body fat, suppress the thyroid, accelerate aging, increase oxidation in the body and promote disease.
Eliminate: trans-fats, hydrogenated fats, partially hydrogenation fats and other highly processed, man-made fats such as cooking sprays (Pam), canola oil, cottonseed oil, grape seed oil, soybean oil, safflower oil, sunflower oil, peanut oil, margarine or “buttery spreads.”
2. Keep Olive Oil Raw
Although many people use olive oil for cooking, coconut would be a healthier choice because it’s more heat stable, making it less susceptible to oxidation during cooking. Get the most benefits from olive oil by enjoying it raw, dressed over salads or drizzled on vegetables before serving.
Oils to enjoy raw: almond, extra virgin olive, butter, fish, flax, MCT, olive, sesame, walnut
3. Cook with Coconut Oil
Once mistakenly thought to be a “bad fat,” coconut oil is actually one of the most healthful fats for your body. This unique oil contains metabolism boosting medium-chain fatty acids (MFCAs) that provide high satiation and long-lasting energy. Rich in lauric acid, coconut is excellent for the immune system. Lastly, coconut’s heat stable fat content makes it ideal for cooking.
Different fats and oils have different chemical structures. Those with high smoke points, usually consisting of saturated fats, like coconut oil, are best for cooking as they’re more heat stable. The more heat stable a fat is, the less susceptible it is to oxidative damage and nutrient loss.
Best oils/fats for cooking: unrefined coconut/palm/avocado oil, ghee, lard or tallow
- High smoke point is best for cooking
- Unrefined and minimally processed
- Organic, GMO free
- One ingredient on the label
- Avoid anything hydrogenated or partially hydrogenated
- Balanced ratio of omega-3 to omega-6 essential fatty acids
- Support weight loss & better body composition
- Stabilize blood sugar levels & promote even energy
- Provide satiation & help prevent overeating
- Improve flavor of other foods like vegetables to help you eat more veggies
- Increase nutrient absorption (fat soluble vitamins A, D, E, K)
- Balance hormones naturally
- Boost brain functioning & decrease risk of depression
- Strengthen immune system
- Improve joints, bones and dental health
- Reduce disease risk and support overall health
- Cook with unrefined coconut oil or pastured butter
- Add pastured butter or Laird Superfood Creamer to coffee
- Dress salads with extra virgin olive/avocado oil
- Include more wild salmon and sardines
- Snack on organic nuts, seeds, nut butter, or olives
- Opt for full-fat organic dairy products, such as raw milk cheese, yogurt, kefir, etc.
- Enjoy more avocados
- Swap low-fat milk for coconut milk
- Include eggs, nitrate-free bacon/sausage at breakfast
- Swap grain-fed animal products for grass-fed animal products