Which Type Of Cooking Oil Should You Use?

Know your oils! With so many types of cooking oil to choose from in the aisles of the grocery store, it can be hard to know which one is best. That’s why we’ve broken them down for you here.

Avocado Oil:

Great cooking oil for high heats (smoke point = 520˚F), neutral flavor, increases absorption of carotenoids.

Extra Virgin Olive Oil

Great for salad dressing or low to medium heats (smoke point = 325˚F), high in polyphenols, great source of monounsaturated fat.

Extra Virgin Coconut Oil

Great cooking oil for low to medium heats (smoke point  = 350˚F), great source of MCTs (Evidence on MCTs is still forming but promising for cognitive function/health).

Ghee or grass-fed butter

(smoke point = 450˚F) Contains conjugated linoleic acid (CLA) which can help fight cancer & are high in vitamins D, A, omega-3 fats and butyric acid helping w/ immunity and inflammation.

Omega-6 Fats

Feed your inflammatory pathways in your body and reduce the benefits and availability of anti-inflammatory omega-3 fats. Omega  -6 fats include fats such as canola oil, soybean oil, safflower oil, and sunflower oil.

The typical American diet consumes a ratio around 16:1 of omega-6 fats to omega-3 fats. We should look to shrink that ratio ideally to around 4:1 to help fight inflammation!

Want to learn more about different types of fat? Get started in our Invictus Boston Nutrition program by clicking here.

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