What Kind of Oils to Use in Your Diet

Thinking about what kind of oils to use and when is such a headache, isn’t it? Like, who needs fifteen different kinds of olive oil?! I just want to cook dinner, not get a PhD in fancy oils.

Tell me you’ve been there, staring at all those bottles wondering if you really need that $30 “extra virgin cold-pressed organic hand-harvested” whatever.

Spoiler alert: your regular olive oil is probably just fine for most things! What’s your kitchen situation – are you team basic olive oil or did you fall for one of those trendy ones?

Why Choosing the Right Cooking Oil Matters

You know how some friends can handle spicy food and others can’t even look at a jalapeño? Oils are kind of the same way. Take olive oil, it’s amazing for your salads and light cooking, but crank up the heat too high and it starts acting up.

Meanwhile, avocado oil’s like that friend who never breaks a sweat – it can handle the heat like a champ. And honestly, using the wrong oil isn’t just about ruining your dinner (though nobody wants that!).

Some oils actually turn into little troublemakers when they get too hot – like that friend who seems fine until they’ve had one too many drinks if you know what I mean!

What’s your usual cooking style? Let me help you find your perfect oil match!

The Role of Oils in Biohacking and Overall Health

Some mornings we wake up feeling amazing and some… not so much. Did you know the oils you cook with can actually make a huge difference?

Like, take MCT oil – a lot of people swear it gives them that mental clarity kick better than their morning coffee. And flaxseed oil? It’s like a chill pill for your body’s inflammation.

I used to think oil was just… well, oil. But it’s kind of like choosing the right fuel for your car – put in the good stuff and everything just runs smoother, you know? Some people even add a spoonful of certain oils to their morning smoothie or coffee (sounds weird, tastes better than you’d think!).

What’s your experience with different oils? Have you noticed any that make you feel particularly good – or not so good?

Understanding Cooking Oils

Knowing what kind of oils to use when cooking is essential for our wellbeing. LEt’s deep dive into it.

Smoke Point Explained

Here’s the deal – oils are kind of like people at a sauna. Some can handle the heat forever, while others tap out real quick. When oil starts smoking, it’s basically having a meltdown – and not the fun kind. It’s like when you leave a plastic container in the microwave too long… you know that can’t be good for you!

You can actually see when an oil hits its limit – it’ll start smoking like crazy. That’s your cue to turn down the heat or switch to a more heat-friendly oil. Think of it as your oil’s way of waving a white flag saying “Hey! Too hot in here!”

Nutritional Profiles of Different Oils

Did you know oils are kind of like nature’s little health boosters? Each one’s got its own special thing going on. Like olive oil – it’s loaded with these awesome compounds called antioxidants that help keep your body healthy. Kind of like having a tiny army of bodyguards!

Then there’s coconut oil with these special fats called MCTs – they’re like premium fuel for your brain and body. Some people say it gives them this amazing mental clarity boost.

It’s pretty cool how different oils can help with different health goals.

Oils for High-Heat Cooking (Frying and Searing)

When cooking at high temperatures, you need oils that can handle the heat without breaking down.

Avocado Oil

If you haven’t tried avocado oil, it’s time! You can make your pan very hot, 520 degrees and it doesn’t even flinch. Most oils would be smoking like crazy at that point, but not this bad boy.

And here’s the wild part, it’s actually super healthy for your heart too! I mean, leave it to avocados to somehow get even more amazing, right? I’ve been putting it on literally everything lately – it makes the crispiest roasted potatoes ever, and don’t even get me started on how perfect my steaks have been coming out. Total kitchen game-changer!

Refined Coconut Oil

So I’ve been geeking out over coconut oil lately, and here’s something wild, the refined stuff is actually WAY better for cooking than the raw version! I know, I know, usually “refined” sounds like the less healthy choice, but hear me out. When you’re cranking up the heat for a stir-fry or throwing together some banana bread, this is your girl.

The best part? It doesn’t make everything taste like you’re eating on a tropical vacation. And get this – it’s loaded with these things called MCTs that keep your energy levels pumping all day. Like having a secret battery pack in your food!

Ghee (Clarified Butter)

Ghee is basically butter’s fancy cousin, they take regular butter and remove all the milk bits, and what you’re left with is this gorgeous golden liquid that can handle way more heat than regular butter. We’re talking 485 degrees hot! And the flavor? It gets this amazing nutty flavor that just makes everything taste better.

It’s been this secret weapon in Indian cooking forever, like, literally thousands of years in Ayurvedic traditions. I started using it for sautéing veggies and let me tell you, game changer! Regular butter would’ve been crying in the pan at those temperatures, but ghee’s just like “Is that all you got?” Plus, your kitchen smells absolutely incredible when you’re cooking with it. Have you ever tried it?

Oils for Medium-Heat Cooking

Let’s deep dive on what kind of oils to use for medium-heat.

Olive Oil for Sauteing and Baking

You know what I love about regular olive oil? It’s basically your kitchen’s best friend, not too fancy, but gets the job done perfectly. You can crank up the heat a bit (not crazy hot though!), throw in some veggies, and it’ll treat them right. Plus it’s still got all those healthy perks everyone talks about.

I actually use it for everything from sautéing vegetables to baking, it adds this subtle flavor that doesn’t try to steal the show.

Nut Oils for Subtle Flavours

You know those fancy nut oils – almond and macadamia? They’re actually pretty awesome for everyday cooking! Not just because they add this subtle nutty flavor (which, trust me, makes everything taste better), but they’re also packed with good stuff like vitamin E and healthy fats.

Just don’t crank the heat too high, they’re more like medium-heat team players. I love using them when I want to give my dishes a little something extra special. Have you ever tried cooking with either of these? They can turn a basic stir-fry into something that tastes pretty gourmet!

Oils for Low-Heat Cooking and Cold Dishes

Here are the kind of oils you can use on cold dishes like salads.

Extra Virgin Olive Oil for Dressings and Dips

Extra virgin olive oil (EVOO) it’s like the superstar of the oil world that you don’t want to cook with. I mean, sure you could, but it’s kind of like using a fine wine for cooking, such a waste!

This is the oil you want to drizzle on your salads or use to dunk your bread in (hello, Italian restaurant vibes!). It’s got this amazing rich flavor that just makes everything taste better, plus it’s packed with all these amazing antioxidants. Think of it as the finishing touch that takes your dish from “meh” to “wow!”

Flaxseed Oil and Its Omega-3 Benefits

Flaxseed oil it’s kind of like that high-maintenance friend who’s totally worth having around! It’s loaded with these amazing omega-3s (the good fats your body loves), but it’s super sensitive to heat. Like, don’t even think about cooking with it!

I usually add a splash to my morning smoothie or drizzle it on my salad. Just a little goes a long way, think of it as the fancy perfume of oils. You wouldn’t douse yourself in expensive perfume, right? Same idea!

Walnut Oil for Enhancing Salads

Walnut oil is like the secret weapon of fancy salads! It’s got this amazing nutty taste that makes everything feel kinda fancy, plus it’s packed with those omega-3s everyone’s always talking about. Just remember – no cooking with this one! What do you like to drizzle it on?

Oils for Speciality Uses

MCT Oil for Keto and Bulletproof Coffee

Let’s talk about MCT oil – it’s basically like premium fuel for your body! You know how some people swear by putting butter in their coffee? Well, this is like that but turbo-charged. It’s made from coconut oil, but it’s specially processed to give you this amazing energy boost without the crash.

I know some folks who add a splash to their morning coffee and swear it gives them laser focus like their brain just wakes up and says “Let’s do this!”

Sesame Oil for Asian-Inspired Dishes

Sesame oil is like the secret sauce of Asian cooking, just a few drops and BAM! Your stir-fry suddenly tastes like it came from your favorite restaurant!

Don’t try cooking with it or you’ll end up with a smoky mess. I love adding a few drops to my noodles or using it in marinades. The smell alone makes my mouth water!

Truffle Oil for Gourmet Flavors

Let me tell you about my love affair with truffle oil – just a tiny drizzle of this stuff is like magic! It turns basic pasta into fancy restaurant vibes, and omg, have you tried it on scrambled eggs? Game changer. Just don’t go crazy with it, a little goes a long way.

Oils to Avoid

Refined Vegetable Oils and Why They’re Harmful

Those cooking oils that are, like, everywhere, the soybean, corn, and canola ones? They’re actually kind of sketchy! Not trying to be dramatic, but they’re basically processed to death, and they’re packed with these omega-6 fats that can make your body super cranky if you use too much.

Hydrogenated Oils and Trans Fats

Hydrogenated oils are basically fake fats that companies created to make oils solid at room temp. Super sketchy stuff that’s awful for your heart. Can’t believe we used to eat this stuff all the time! You still see it hiding in some processed foods though.

Tips for Storing and Using Oils

How to Prevent Oils from Going Rancid

Pro tip I learned the hard way: treat your oils like vampires, they hate light and warmth! I keep mine in a dark cabinet now and always make sure the lids are on tight. And those fancy ones like flaxseed? They’re total divas – they need to live in the fridge or they’ll go bad on you super fast.

Choosing High-Quality Oils for Optimal Results

The less processed, the better! Those cold-pressed, unrefined ones are like getting the VIP version – way more nutrients and flavor still intact.

Key Takeaways

You know what’s kind of fun? Playing matchmaker with your cooking oils! It’s like each one has its own superpower – some are great with high heat, others are flavor bombs, and some are basically health potions in a bottle.

I’ve been nerding out over this lately, trying different oils for different dishes. Like, I’ll use avocado oil when I want to get my pan super hot for a perfect sear, but switch to a nice olive oil when I’m just doing a quick veggie sauté.

It’s honestly made such a difference in how my food turns out, plus I feel better knowing I’m using the right oil for the job. Have you been experimenting with different oils in your kitchen? It’s kind of addictive once you start noticing all these subtle differences in taste and how your food cooks!

As using correctly cooking oils is directly linked to an anti-inflammatory diet, you might be interested to read this article as well.

More scientific evidence for this article you can find here:

• Comparative study of properties and fatty acid composition of some neat vegetable oils and waste cooking oils
• Health Effects of Various Edible Vegetable Oil: An Umbrella Review
• Palm Oil Consumption Increases LDL Cholesterol Compared with Vegetable Oils Low in Saturated Fat in a Meta-Analysis of Clinical Trials