Which oil is the best to use for cooking?
All food marketers claim their oil is the best! There are so many oils to choose from at the grocery store: canola oil, olive oil, sunflower oil, butter, margarine, coconut oil, avocado oil, peanut oil and the list can go on! I’m often asked “Which oil is the best to use for cooking?” “Which oil is healthier?” “What type of fat to use in baking?” It can be confusing, but hopefully this shopping and cooking guide will give you the information you need to make the healthiest choice for you and your family.
When following a whole foods diet you’ll want to buy oils that are not processed (unrefined), organic, and not genetically modified (non-GMO). If the label says “Organic” or “Non-GMO” or “Unrefined” it’s a good choice. Many oils are higher fats which can cause inflammation in the body, and many oils are produced using harsh solvents (like hexane). See the DO NOT BUY list at the end.
The type of oil you choose depends on what you are using it for – dressing, marinade, baking, frying or broiling. The chart below can help you decipher the choices at the grocery store. Best choice if the label says: Organic, Non-GMO, Unrefined, First-pressed, Cold-pressed, or Expeller-pressed.
The following oils are on the DO NOT BUY list:
The bottom line about ALL oils is to use them conscientiously in your daily diet. Use the healthiest options and, less is always more.
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