Which Oils Should I Cook With?

Cooking Oils

Which oils should you be using to cook while on The Kaufmann Diet?

In the past few years, we have learned that the low-fat diets that were popular for so long likely did more harm than good for public health. Despite the recommendations to eat less fat and oil––regardless of what kind––Americans continued to get heavier and heavier.

Today, we know that there are some important health benefits associated with certain, healthy oils. Oils like olive oil, flax seed oil, avocado oil and other posses certain compounds that actually protect against heart disease instead of causing it! Simply put, healthy fats and oils are an important part of skin health, brain health, heart health and overall health.

On The Kaufmann Diet, you are recommended to use healthy oils, both raw and in your cooking.

Some oils, however, should certainly be avoided: these include hydrogenated oils, fats like Crisco, and trans fats. It is recommended to avoid overly refined oils, vegetable oils and canola oil, as well. Peanut oil should be excluded as well, because peanuts are commonly contaminated with mycotoxins.

The above mentioned oils are what people commonly cook with, so what oils should you cook with when these are excluded on your diet?

Olive Oil

Often, people default to cooking with olive oil, for good reason; olive oil is thought to be one of the healthiest oils available. It is rich in nutrition and healthy fats. Olive oil is certainly an excellent choice for use raw, and it can be a good choice for cooking, too. Avoid using olive oil when the cooking temperatures are particularly high, though, as its smoke point is lower than other oils.

Avocado Oil

Avocado oil is unrefined, like olive oil, but its smoke point is higher. One benefit to cooking with avocado oil is that it doesn’t impart any flavor to food. While it’s flavor could be defined as “rich”, it is a neutral flavored oil.

Macadamia Nut Oil

Macadamia nut oil is a lesser known oil, but it has a rich flavor and a high smoke point, making it great for cooking. It is extremely rich in monounsaturated fats, which are good for health.

Coconut Oil

Coconut oil is rich in anti-fungal caprylic acid and has a high smoke point. The unrefined versions are recommended, although they will impart a slightly coconutty flavor to whatever you are cooking.

 

Related Articles:

How to use Coconut Oil

Oils on the Kaufmann 1 Diet

Health Benefits of Macadamia Nut Oil

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