Which fats and oils are good for you?
Most research on Mediterranean style diets shows that the primary fat
used for recipes is olive oil. The Mediterranean cultures do use other
vegetable oils, and most cultures use some butter, but it is generally
used sparingly.
As a result, much of the research has focused on the effects of olive oil on health, and there is now a large body of information about not just oils but also antioxidants and monounsaturated fats.
There's a clear link between the anti-inflammatory properties of olive
oil and so many diseases. For instance, the research is clear on the benefit
of olive oil on heart disease, cholesterol levels and blood pressure. Most
importantly, people who have the most significant results from replacing
the saturated fats in their diet with olive oil are those who don't already
follow a Mediterranean Diet. With the addition of just a tablespoon a day
of extra virgin olive oil, there can be a significant reduction in blood
pressure. Likewise, cholesterol levels fall in those who adjust for the
additional fat in olive oil by reducing the fat they consume in other foods.
Less research has been done on other oils, but this does seem to be an effect of many seed oils. One study looking at improvement in cholesterol profiles showed better results with grapeseed oil vs. olive oil. There's also good evidence for canola oil as well. Even so, given that the price of extra virgin olive oil is about the same as other oils, it's probably the best bet for your diet given the amount of strong research. Some of this may be the result of the polyphenols, flavonoids and other antioxidants in olive oil. Further refining the virgin olive oil does appear to remove some of these antioxidants and reduce the positive effects.
It's not just your heart, though. Using oils that are high in monounsaturated fats instead of saturated fat can help slow the progression of osteoporosis, Alzheimer's Disease and cancers.
Here's a guide for making the best choices:
| Great choices | Use with care | Avoid |
| Extra Virgin Olive oil | Butter | Lard |
| Canola oil | Coconut milk | Stick margarine |
| Grapeseed oil | Coconut oil | Vegetable shortening like Crisco® |
| Safflower oil | Mayonnaise | Foods containing hydrogenated oils |
| Sesame oil | Spreads like Smart Balance® Light and Promise Light® | Foods containing palm kernel oil |
| Tahini (sesame seed butter) | ||
| Peanut butter | ||
| Avocados |
Making your selection from these also depends on the recipe you will
use them in. Olive oil and grapeseed oil have a fruitier flavor and work
great in recipes where you want those tastes to come through. Dressings
are a good example of this. I will use less expensive olive oils for cooking
and save my best quality extra virgin olive oil for dressings and sauces.
When you want to add less flavor, canola oil is a good choice. Sesame oil is perfect for Asian recipes and this can be either regular, for a mild taste, or the dark toasted oil for a richer flavor.
As with all ingredients, I am careful about measuring fats: each teaspoon of oil, regardless of type, has about 45 calories and 5 grams of fat as a rule of thumb. This includes the vegetable oils as well as butter. With spreads like Smart Balance or Promise there are far fewer calories. For instance, there are only 45 calories in a tablespoon of Smart Balance (vs. the same number of calories in a teaspoon of butter).
Choosing the best quality oils and fats, and using them carefully, can have a major impact on both your health and your taste buds.