How to Lose Weight Using the Healthiest Cooking Oils

How to Lose Weight Using the Healthiest Cooking Oils

When looking for a healthy cooking oil at the grocery store, the variety of options can be completely bewildering.

I counted at least twenty options the last time I went to Whole Foods!

Walnuts, sesame seeds, grape seeds, soy, peanuts, coconuts, and a long list of other ingredients can all be used to make oil.

It can be quite difficult to determine which oils are genuinely healthy and what you should use each one for because there is so much conflicting information out there.

Therefore, we took the effort to conduct the research for you and sort through the findings to arrive at the relevant information. 

From that lengthy list, we selected our top three healthy cooking oils:


 Olives Oil

Coconut  Oil

Oil from avocado

We'll discuss each of these three oils in detail, including why we like them, when and how to use them, as well as any potential drawbacks.

But first, let's clear up some common misconceptions and educate you on the truth about fats so you can choose the best healthy oils for your diet.


Our Favorite Three Cooking Oils

 Extra Virgin Olive Oil

There are plenty of heart-healthy monounsaturated and polyunsaturated fatty acids in this delicious oil that so many people adore.

It has been demonstrated to increase your levels of good cholesterol and decrease your levels of bad cholesterol, so lowering your risk of heart disease and stroke.

In addition, extra virgin olive oil contains beneficial antioxidants that prevent cancer and fight free radicals.


What Works Well With It:

With a comparatively low smoke point of only 375°F, extra virgin olive oil is best used for cooking over low to medium heat, like sautéing and baking. Additionally, it makes an excellent salad dressing and is delicious in coffee. It can also be drizzled on food to add flavor or as a healthy alternative to butter.

What Not to Do:

Buy extra virgin olive oil (EVOO), not virgin or pure olive oil, which has undergone heat processing and does not offer the same health advantages.

Avoid using olive oil while grilling or frying food at high temperatures.

Finally, before you purchase your oil, look at the label to determine where it was produced. Researchers recently found that a surprisingly large quantity of olive oil on the market is phony!

When their oil was processed olive oil, peanut, soybean, or other less expensive oils, sellers were promoting and labeling it as extra virgin olive oil.

Avoid oils from countries like Spain, where many of the contaminated oils have been imported.

  Coconut Oil

Due to several old studies that have since been declared inconclusive regarding saturated fats generally, coconut oil has a negative image for being high in saturated fats, which have a lot of health benefits.

These studies looked at diets high in typical saturated fat sources, including foods like red meat, butter, and full-fat dairy products, rather than the consequences of a diet high in saturated fats.

This is undoubtedly not definitive for all sources of saturated fats because those meals frequently accompany a high-calorie, high-sodium diet and also include high levels of cholesterol.

Despite being 90% saturated fat, coconut oil doesn't contain cholesterol, unlike butter and red meat.

While it has been demonstrated that coconut oil increases levels of LDL, or bad cholesterol, it also increases levels of HDL, or good cholesterol. A healthy balance of LDL and HDL is crucial for cardiovascular health.

Some societies with diets high in coconut and coconut oil actually have little to no heart disease, according to studies on the benefits of coconut oil for cardiovascular health.

Coconut oil is a fantastic way to reduce hunger and improve satiety. It can also help you lose weight, especially in the abdomen

What Works Well With It:

Despite having a relatively high smoke point of 400°F, refined coconut oil should be avoided in favor of virgin or unprocessed coconut oil, which regrettably has a significantly lower smoke point of only 350°F.

This makes it excellent for cooking at low to medium heat, but not so great for frying.

Coconut oil is a great alternative to butter while baking, in particular.

When substituting coconut oil for butter in baking recipes, use 25% less coconut oil than butter for a slightly lighter, healthier baked good that still has plenty of richness and taste.

You may also add it to your coffee to give your morning ritual a "bulletproof" touch.

This is a terrific, dairy-free option if you're trying intermittent fasting for weight loss because it keeps hunger at bay while adding richness to your morning cup.

What Not to Do:

Keep your coconut oil cool and dark, and be careful not to overheat it.

Contrary to what many fad diet fads may advise, it is not a good idea to smother everything with coconut oil.

Despite the fact that it offers many excellent health advantages, it is still a high-calorie dish that should only be eaten seldom.

Avocado Oil

Olive oil and avocado oil both have a comparable ratio of monounsaturated and polyunsaturated fats and have many of the same health advantages for the heart.

Given that avocados and olives are both high-fat tree fruits, these similarities make logical.

Avocado oil is a good source of lutein, which is additionally important for eye health.

Although lutein and other carotenoids are also abundant in many vegetables, your body needs fat to metabolize them, so add avocado oil to your salads and vegetables for an enlightening treat!

And if all of that wasn't enough, avocado oil has a long list of additional health advantages, such as avoiding gum disease and alleviating arthritis.

What Works Well With It:

This is the all-purpose healthy oil that you've been seeking for!

Unrefined avocado oil has a naturally high smoke point of 482°F, higher than EVOO and coconut oils.

It's a terrific (and delicious!) option for grilling, frying, and other high-heat cooking techniques because of this.

However, you don't have to stop there—avocado oil is also excellent on salads, as a drizzling or dipping oil, and for cooking at lower temperatures.

What Not to Do:

Although avocado oil can be more expensive than olive oil or other cooking oils, do your research before choosing the least expensive brand.

Avoid the refined ones, which can actually be hazardous and contribute to weight gain, as we've already discussed.

Despite being more expensive, avocado oil has so many health advantages over other high-heat cooking oils that it is definitely worth the expenditure.