Which butter is better?

We break down what fat or oil is best for you to cook with

Butter, margarine, ghee, olive oil, vegetable oil, avocado oil, coconut oil, sunflower oil – the list seems endless when entering the store and trying to select an oil. Between so many brands and claims on the bottles, it can be quite overwhelming to know which oil or fat is causing more harm and which one is providing us more benefit. Therefore, we wanted to help relieve this stress by allowing you to follow these steps to see which oil or fat is best for your needs.

Tip 1: Avoid saturated fats and stick to monounsaturated and polyunsaturated fats.

-       As a general rule, saturated fats stay semi-solid at room temperature. Saturated fats can cause high cholesterol, and can lead to blockages in the arteries. The American Heart Association recommends eating no more than 13 grams of saturated fat per day.

Examples of saturated fats: coconut oil, palm oil, butter

Examples of monounsaturated fats: avocado oil, olive oil, canola oil

Examples of polyunsaturated fats: flax oil, corn oil

Tip 2: Pay attention to the smoke point of the oil

       Why should we care about the smoke point?

-       Some oils and fats are not intended to be used at high heat, and as such can break down with high heat cooking. This can then lead to the release of free radicals which can be damaging on the body.

Best oils to cook with?

Olive oil 

         Benefits – rich in vitamin E, which can act as an antioxidant and is a monounsaturated fat. Research has also shown that olive oil can help prevent obesity, metabolic syndrome, and type 2 diabetes because of heart-healthy compounds found within it.

       Smoke point – 350 degrees

Avocado oil

       Benefits – Avocado oil has the same fat make up as olive oil – a monounsaturated fat. Some studies have shown benefits to include improving blood pressure, LDL cholesterol, and triglycerides. It has also been shown to be beneficial in reducing joint pain.

       Smoke point – 520 degrees

Soybean oil

         Benefits – high in polyunsaturated fatty acids which is beneficial for the health of the heart. There are two types of polyunsaturated fats – omega 3 fatty acids and omega 6 fatty acids. Omega 6 fatty acids are found in soybean oil.

         Smoke point – 453 degrees