I often get questions about the healthiest oil to cook with, especially the healthiest oil for baking or frying. I answer this question in an is easy-to-use FREE Cheat sheet you can download right here.
Does it matter what oil you cook with?
Many people who want to improve their diet start with adding vegetables, fruit, cutting out desserts, etc. While these are all great strategies, one thing is often forgotten: the oil!
Unhealthy oils increase inflammation. They promote free radicals to develop in your body, which lead to chronic diseases like heart disease, cancers, auto-immune conditions and more. Inflammation can cause chronic pain, fatigue, and prevent you from losing weight.
If you want to grow healthy and vibrant to play with your grand kids or travel the world after you retire, you have to pay attention to what you eat NOW.
And picking the right oils to stock your kitchen with is very important because we use oils every. single. day.
So when you download this sheet, print it and hang it somewhere in the kitchen. Use it every day!
What oil should I use for frying, baking, sauteing, or salads?
In the cheat sheet, I break it down based on the method of cook. There are two things that matter the most: the source of the oil (what seed it came from) and the temperature used for cooking (frying, baking at low, sauteing at high, etc)
I give you several suggestions so you have options to appeal to different food preferences.
I also give you a list of oils to avoid
It’s important to toss your old rancid inflammatory oils and bring new bottles of clean anti-inflammatory oils to your kitchen.
Tips for buying and caring for oils
- Buy oils in dark glass containers.
- Buy in small quantities. It might be better for your wallet to buy in bulk but not for you health. Oils go bad with time, and when they become rancid, they cause inflammation.
- Store oils away from heat. Oil in a beautiful glass jar next to the range or oven is oil gone bad. Keep in a dark cool area in your kitchen like a pantry or bottom cabinet (heat goes up).
- Check expiration dates and toss any remaining oil beyond that date.
- Smell the oil. If it smells different than when you originally bought it, it’s likely to be rancid. Remember that some oils, like unrefined coconut and sesame, has their normal distinctive flavor.