Remember when you guys asked me to do a post on which oils to use? Well, here it is! I created a short and concise list of the most common oils on the market and indicated if they are healthy oils or oils you should limit. Remember, unsaturated Fats (polyunsaturated & monounsaturated fats) are the healthy fats. Saturated and Trans fats are oils we want to limit.
It is important to remember that all fats, even healthy fats (oils), are calorically dense. Meaning, all fats are high in calories. This doesn’t mean you need to avoid fats, some fat in your diet is essential to your body. Try and eat both unsaturated (healthy) fats and saturated fats in the right amounts for you.
Best Oil Choices (High amounts of unsaturated fats, <15% of calories from saturated fats)
· Safflower Oil
· Canola Oil
· Hazelnut Oil
· Safflower Oil
· Almond Oil
· Flaxseed Oil
· Walnut Oil
· Grapeseed Oil
· Sunflower Oil
· Avocado Oil
· Corn Oil
· Olive Oil
· Extra Virgin Olive Oil
· Sesame Oil
Okay Oil Choices (Contain good amounts of unsaturated fats, about 15 – 20% of calories from saturated fats)
· Tea Seed Oil
· Wheat Germ Oil
· Peanut Oil
· Soybean Oil
Oils to Limit (contains high amounts of saturated fats)
· Coconut Oil
· Virgin Coconut Oil
· Palm Oil
· Palm kernel Oil
· Lard
· Shortening
