Cooking Oils: Which to Use & Which to Avoid

The process of cooking always begins with an oil - lathered on a sheet pan or grill, swirled in a skillet, or tossed in a mixing bowl. The oils we choose can significantly impact the nutritional quality of a dish. Make sure you’re choosing the right oils each time you cook!

Background on Fats

All oils are made up of fatty acids - either unsaturated or saturated (sometimes a combination of the two). Most of us have been told that saturated fats are always “bad” and unsaturated fats are always “good”, but research is proving that’s not always the case, especially when it comes to the oils we use in cooking.

Unsaturated fats

These fatty acids have at least one carbon on the carbon chain that is unbound, meaning there is no hydrogen attached to it. There are two types: monounsaturated and polyunsaturated. Monounsaturated fatty acids have only one free carbon, while polyunsaturated have more than one. This difference in structure makes monounsaturated fats more stable at higher temperatures than polyunsaturated fats. It’s also what makes them both liquid at room temperature.

image credit: https://socratic.org/questions/what-is-the-general-formula-for-unsaturated-fatty-acids

image credit: https://socratic.org/questions/what-is-the-general-formula-for-unsaturated-fatty-acids

Both of these fats are typically considered healthy fats thanks to their cholesterol-lowering and anti-inflammatory effects, among other things (1). Most commonly, these types of fat are found in the following foods:

• Olive oil, peanut oil, safflower oil, sunflower oil, canola oil

• Nuts and seeds

• Avocados

• Fish and animal products

Saturated Fats

These types of fats have no unbound carbons - every carbon on the chain is bound to a hydrogen. This saturated structure makes these fats more stable than both unsaturated fats. It’s also what makes them solid at room temperature (think butter and coconut oil).

image source: https://socratic.org/questions/what-is-the-general-formula-for-unsaturated-fatty-acids

For years, we’ve been told that saturated fats are bad for us - that they are the greatest contributor to cardiovascular diseases, metabolic issues, and the like. However, scientists and researchers are discovering new evidence that saturated fats may not be all that bad. While they have been shown to increase LDL cholesterol (the “bad” cholesterol that can contribute to development of cardiovascular diseases), we cannot assume direct causation from correlation (2). Researchers are also discovering that this increase in LDL cholesterol in correlation with saturated fat intake cannot be identified as the sole contributor to heart disease and death associated (3).

Several studies have also been conducted to test the claim that all saturated fats are bad for heart health. Despite some mixed results and the need for continued research, we can conclude with confidence that not all saturated fats are always bad for our health. Saturated fats from certain foods like butter and red meat tend to increase the risk for heart disease and associated cardiovascular risks more than saturated fats from other sources like yogurt and coconut oil (3).

Saturated fats are found in foods like:

• full-fat dairy, butter

• red meat

• skin-on meat and poultry

• palm oil

• coconut oil

When it comes to cooking…

We have to keep in mind that whenever we cook, heat is applied to the food and whatever else is in the pan, oven, bowl, etc., most importantly including the oil used. The structure of unsaturated fats - both mono- and polyunsaturated - makes them far less stable than saturated fats at higher temperatures. When these oils are heated, they are more susceptible to a process called “lipid peroxidation” - when free radicals attack the fatty acids and induce production of harmful compounds that can damage or even kill cells throughout the body (4).

Even a heart-healthy oil, like olive oil, is susceptible to this detrimental damage - and therefore so are we - when we cook with it at high temperatures.

So, which oils should we cook with?

At high temperatures (up to 450F): avocado oil, coconut oil, and ghee

At medium temperatures (up to 375F): extra virgin olive oil, sesame oil

Important Terms When Purchasing Oils

Extra virgin (applies to olive oil): this means the oil has been minimally processed in extracting the oil from the olive, which is good!

Refined: this means the oil has been processed to some degree, which could involve heat, chemicals, or other damaging methods. Usually this is done to reduce the flavor or odor of the oil (in the case of coconut oil). Not the healthiest term.

Unrefined: this means the oil has not processed using heat, chemicals, or other damaging methods. This is good! The oil may maintain a strong odor and flavor, which is usually overpowered by the dish and flavors it is cooked in, so it’s not usually a noticeable characteristic. It’s better than a damaged, harmful oil, anyway.

Expeller pressed: also “cold-pressed”; this means that the oil has been processed using only intense pressure and friction to extract the oil from the source, leaving the oil undamaged. Expeller-pressed, cold-pressed, and unrefined are often interchangeable.

My Favorite Oils

Primal Kitchen Avocado Oil (centrifuge-extracted)

California Olive Ranch Extra Virgin Olive Oil (cold-pressed)

La Tourangelle Organic Virgin Coconut Oil (expeller-pressed)

Oils to Avoid

• any product without clear labeling of the processing (i.e. just “olive oil”)

• canola oil, grapeseed oil, soybean oil, corn oil - these are most commonly processed with harmful chemicals and high heat

References.

1. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/monounsaturated-fat

2. https://pubmed.ncbi.nlm.nih.gov/30084105/

3. https://pubmed.ncbi.nlm.nih.gov/27071971/

4. https://www.healthline.com/nutrition/5-studies-on-saturated-fat

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066722/

6. https://aocs.onlinelibrary.wiley.com/doi/abs/10.1007/BF02662990#:~:text=A%20%22refined%20vegetable%20oil%22%20may,a%20similar%20filtering%20me%2D%20dium.

Focus on the Process Before the Product

We set goals with the purpose of achieving an outcome. And in order to achieve that outcome, we must implement certain behaviors, habits, and routines into our lifestyles. Maybe we want to run a 5K, or eat fewer processed foods. Maybe we want to get that promotion at work, or save more money each month. Whatever the goal, there is an outcome, and there is a process we must go through in order to achieve that outcome. It’s common to focus on the outcome, or product, when we are chasing our goals - and this isn’t a bad thing to do - but it’s much more beneficial to learn to focus on and appreciate the process. 

Focusing on the process teaches us discipline and consistency.  

By shifting our attention from the product to the process, we learn to develop the discipline and consistency required to achieve and maintain the outcome for the long-term. Embrace and enjoy this! Developing discipline and consistency can be challenging, but so rewarding. Learn to love the discipline and crave the consistency to maintain your outcome. With discipline, we gain the skills needed stick with our habits even when we aren’t feeling motivated. With consistency, we’re able to reap the rewards of our hard work for the long-term.

Focusing on the process builds confidence and creates healthy habits. 

By shifting our attention from the product to the process, we present ourselves with small opportunities to practice discipline and succeed in our everyday goals. Over time, these small successes add up - we build confidence and confidence, and we can challenge ourselves more and more to continue progressing and achieving. 

Setting and achieving goals shouldn’t be only about achieving that goal. Setting and achieving goals should be about changing behaviors - evaluating your current habits and areas of improvement, and then creating the healthy and sustainable lifestyle you want to live. 

Fall in love with this process, and you’ll learn to stay disciplined and consistent, creating a more sustainable and enjoyable product. 

Some final thoughts…

You might be thinking, “okay, this all sounds great, but how do I just switch my mindset from product-focus to process-focus?” Not to sound annoyingly cheesy or sales-y here, but this is where working with a certified coach or trainer is SO beneficial. We can help you set long-term goals and then strategize short-term goals to lead you there, all while sticking by your side to encourage you, support you, and help make any adjustments along the way, if needed. Focusing on the process takes practice and time. It’s sometimes easier said than done, too, but it is by no means impossible.

You have what it takes within you.

Find Your Balance: What "Healthy" Means to You

There is, technically, one definition of the term “healthy”. However, there are many ways to apply it - in fact, there are as many ways as there are humans on this earth because healthy is not defined only by a food’s nutrition label or a workout’s estimated calorie burn. Similarly, what is healthy for you may not be so for me. Of course, there are general exceptions to this rule: broccoli is nutritious, walking is good for the body, 7-8 hours of quality sleep is important, etc. - but those are, like I said, general. How do we uncover the specifics of healthy and apply this to our own individual lives? 

Here are some questions and example scenarios to consider as you start setting goals and consider making some lifestyle changes, and most importantly, evaluating your current habits and daily routines. Keep in mind that this process takes time. Ask yourself these questions regularly and record your answers by keeping a journal (don’t rely on “mental notes”). Each day, each week, and over time, each month, review your responses and use this information to guide yourself through the beginning of the change process. 

How do I feel, physically?

If it was a meal, notice the signals your body is sending you. Are you satisfied? Energized? Are you feeling lethargic? Bloated? Be mindful about the way foods make you feel after you eat them, and use this information to help guide your decisions at future meals. Notice how I said guide, not determine or restrict. My favorite pizza does not leave me feel the same way a bowl of brown rice and roasted veggies does. Of course! I love both of those meals and include both of them regularly because both satisfy me in different ways.

If it was a workout, are you tired? Exhausted? Or are you excited and ready to take on the day? How do your muscles and joints feel? Take note of these signals - your body is speaking to you! Ignoring what your body tells you can easily lead to burnout or, even worse, injuries. Most importantly, your workout should not leave you drained every single day - that’s a common misunderstanding these days with the popularity of circuit-training and HIIT workouts. Move your body and challenge yourself, but there is absolutely zero benefit in going balls-to-the-wall 5-6 days a week.

How do I feel, mentally?

Food: Satisfaction is an important component here, too, not just physically. Are you still thinking about food, maybe something sweet? Or was that meal perfectly balanced with all the flavors and textures and aromas you were craving? Were you able to enjoy the meal with loved ones? For me, that usually boosts the mental satisfaction I feel after eating - sitting around the table, engaging in conversations, talking about food and life and whatever else comes up. I enjoy eating alone, sometimes, but doing so every single night tends to get old, so I love incorporating meals with friends and family every week.

Exercise: Did I challenge myself? Or did I take it easy? Was I focused, or was I thinking about something else? For some, exercise is their only chance for “me time” throughout the day, so they find un-plugging from the rest of the world for 30-45 minutes easier than others, who might dread exercise. Do you feel more relaxed, or more anxious? Exercise is a proven method of reducing stress, so if you’re noticing feelings of heightened anxiety or stress post-workout, that might be a sign it’s time for a break.

Did I enjoy that?

Food: How did the food taste? What was the texture like? Did I have fun cooking it? A good, juicy, cheesy burger is one of my most crave-worthy meals, but I only eat it at certain restaurants because 1) I just cannot replicate it at home, and 2) some restaurants do it better than others. Or if you visited a restaurant, how was the service and the atmosphere? Would you visit again, even if the food or service weren’t that great but the other was? If you ate with others, did you enjoy the company? Honestly, I’ve eaten with some people and left the meal not wanting to eat with them again (hey, just being honest!).

Exercise: I’ll be brutally honest again - I really don’t enjoy group exercise classes, and I would much rather workout alone than with a friend. My workout time is my me time! But some love group classes and finding their workout buddy. If that keeps you moving regularly, that’s great! These classes and group environments can be essential sources of support for so many people who find it difficult to just enjoy moving their bodies. What makes exercise FUN for YOU?

Will this behavior help me accomplish my goals, or will it create barriers?

Food: Will writing down the foods I consume everyday for a week help me snack less? (Hint: it’s very likely). Will that one extra glass of wine really negate all the other nutritious food and beverage choices I’ve made this week? (Hint: it’s not likely). This is a great example of applying the practice I discussed in my last post: zooming in and becoming aware of the nutrition facts of a given food, beverage, or meal, and then zooming out for a better view of how that food, beverage, or meal fits into your week. If you’ve been able to stay mostly on track Monday-Friday - eating your veggies, whole grains, and lean protein (also sleeping well and managing stress!) - then, like I said earlier, it’s not likely that an extra glass of wine on Saturday night will result in a significant setback in reaching your goals. On the other hand, mindlessly snacking on the donuts at the office a few days a week can really add up. Boost your awareness of this habit and hold yourself accountable to making more mindful, nutritious choices by writing down the foods you eat everyday. You’ll begin to see the habits that create barriers to accomplishing your goals.

Exercise: Will an extra 10-15 minutes of walking each day help me move more throughout the day? Absolutely, especially if you’re like me and work a 9-5 desk job 5 days a week. Will taking the high-intensity spin class at the gym every morning help me boost my upper body strength? I doubt it. Speaking of goals, make sure you’re setting them properly and effectively. Be clear with yourself (and your certified personal trainer, if you have one) about your fitness goals, and prioritize the workouts and movement patterns that will progress you towards reaching those goals. If your goal is to improve your cardiovascular fitness, that spin class would be a good idea once or twice a week. If your goal is to see some serious upper body gains, incorporating resistance training is a much more effective method of achieving that goal. Be clear. Be realistic. Challenge yourself.

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Thanks for reading! I hope these tips are helpful as you begin incorporating new healthy habits, new foods, new workouts, etc. into your lifestyle. Come back next week for the next Find Your Balance post!

Find Your Balance: A Perspective on Healthy Food

“Eat this, not that” messaging from diet culture has convinced us that certain foods are good and others are “bad”, but it's not that simple. Just like your overall health is dependent not only on the number of calories or nutrients you consume everyday - sleep, stress, relationships, and more are also significant factors - a single food’s calorie count or nutrition label are not the ultimate determination of health.

I like to think of this process as zooming in and zooming out. Let’s talk about it. 

Zoom In.

What makes a food nutritious? 

You’ve heard this all before: whole foods, fruits and vegetables, whole grains, lean proteins, and unsaturated fats. A food that is nutritious is minimally processed, has a short ingredient list, and contains vitamins and minerals. Minimally processed foods are the foods man hasn’t significantly modified, and short ingredient lists and adequate amounts of vitamins and minerals are a good reflection of this, which is why I consider these three qualities good indicators of a food’s nutrient density. 

I think of this as zooming in because we are looking closely at the nutrient profile of one food, or maybe one meal. Zooming in is important because it brings awareness of a food’s nutrient profile, and feeding ourselves nutrient dense foods is (obviously) key to achieving and maintaining overall health. However, because this one food or one meal isn’t the only thing you consume in a day (nor is it the only activity you engage in through the day), we then need to… 

Zoom Out. 

What’s the bigger picture? 

This is when we consider things like the frequency of this food or meal alongside other foods consumed throughout the day. Maybe you had a delicious, warm cinnamon roll for breakfast. What else did you eat throughout the day? A couple servings of fruits and vegetables? Good.  Other important factors that belong in this picture include: exercise routine and frequency, stress levels, quality of sleep, social interactions and relationships, and more. 

Zooming out and looking at the bigger picture is important because it gives us a better perspective - one that is exclusive to your life - and that is essential when considering your overall health. You and I can eat the same exact cinnamon roll, but we might eat different foods throughout the rest of the day, engage in different activities, sleep differently, and encounter different stressors. Zooming out reminds us that each day is more than just one particular food or meal we eat. 

For example…

Take a night out with friends - one that involves the perfect pizza and maybe a few glasses of wine - let’s say. Zooming in, we see from the nutrient profile that this meal is higher in carbohydrates and saturated fats and lower in proteins, vitamins and minerals. This is valuable information because it indicates the nutritional value of this one meal. Zooming out, we see that the rest of the day included some physical activity, and other meals contained more whole foods, like fruits, vegetables, lean proteins, etc. This is valuable information because it allows us to evaluate the entire day, week, or month, and place this one meal in your individual overall picture alongside those other valuable health indicators (sleep, stress, social relationships, etc.).

For another example…

Two of my favorite things: warm, buttery cinnamon rolls and slow, relaxing Sunday mornings. I zoom in and see that the cinnamon roll contains, of course, butter, refined sugar, and refined flour - all of which are not the most nutrient dense foods. Perhaps I can bump up the nutritional content by subbing some of the all-purpose flour for whole-wheat flour without compromising the desired texture and flavor of the cinnamon rolls. I zoom out and see that this is one cinnamon roll, one “treat”, one small meal in an entire week of eating well-balanced meals comprised of mostly whole foods. I also see that I slept pretty well the night before and made time for some enjoyable exercise throughout the day. Most importantly, I recognize that I am mindfully satisfying a craving with a food I absolutely love, and sharing the experience with a loved one (most of the time).

Zooming in reminded me that a cinnamon roll isn’t a very nutrient-dense food, though it is one of my favorites. Zooming out reminded me that this one cinnamon roll makes up a small portion of my nutrition intake throughout the day, week, month, etc. AND that I’m still engaging in other healthy activities and taking good care of myself through exercise, relationships, sleep, and more.

The practice of zooming and zooming out is - put simply - a mindfulness practice. Begin implementing this in your everyday life to gain a better understanding of balanced nutrition and  YOUR personal definition of healthy. Finding your ideal nutrition balance - your healthy - is key in practicing, maintaining and most importantly, enjoying your healthy life to the fullest. 

Come back next week for another simple step to put into practice as you continue discovering your balance. ☺️