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Unsaturated fats can lower cholesterol levels, reduce the risk of heart disease, and help control blood sugar levels. These fats are liquid at room temperature and should be your cooking go-tos.
Saturated fats come primarily from animal products, and eating too much of them can increase your risk for heart disease. According to the most recent Dietary Guidelines for Americans, saturated fats should account for no more than 10 percent of your daily calories. No need to pull out a calculator every time you eat; just consume these fats sparingly.
Smoke point is the temperature when fats begin to break down. When fats are heated past their smoke point, beneficial nutrients are destroyed and damaging free radicals are produced. So make sure to pair the oil you’re using with your cooking method.
Type: Unsaturated
Flavor profile: Robust with buttery, fruity, grassy, or peppery notes
How to cook with it: Low smoke point. Use for drizzling, dressings, marinades, lower-temperature saute?ing, roasting, and baking.
Pros: May reduce risk of heart disease and stroke, and helps maintain healthy cholesterol levels.
Cons: Expensive.
Type: Saturated
Flavor profile: Sweet, nutty
How to cook with it: Low smoke point. Use for lower- temperature saute?ing, stir-frying, roasting, and baking.
Pros: A vegan alternative to butter.
Cons: Health claims have little scientific support.
© Yunhee Kim Yunhee Kim
*Ghee is butter that has been simmered to remove water and strained to remove milk solids.
Type: Saturated
Flavor profile: Rich, nutty
How to cook with it: Medium (butter) to high (ghee) smoke point. Use for saute?ing, stir-frying, grilling, baking, roasting. Ghee can also be used for frying.
Pros: Ghee is virtually lactose-free.
Cons: Should be used in moderation, as too much saturated fat can raise cholesterol levels and increase the risk of heart disease.
Type: Unsaturated
Flavor profile: Neutral
How to cook with it: High smoke point. Use for stir-frying, deep-frying, grilling, baking, roasting, searing.
Pros: May be highest in omega-3 fatty acids, which reduce inflammation and promote heart health.
Cons: May be highly processed. Cold-pressed, organic varieties are healthier but harder to nd and more expensive.
Type: Unsaturated
Flavor profile: Nutty, strong
How to cook with it: High smoke point. Use for stir-frying, deep-frying, grilling, baking, roasting, searing.
Pros: Promotes heart health and is a good source of vitamin E, which reduces inflammation.
Cons: Can go rancid quickly, so needs to be used within a few months. Also, peanuts are a common allergen.
Type: Unsaturated
Flavor profile: Soft, nutty, buttery
How to cook with it: Very high smoke point. Use for frying, grilling, searing, broiling. Its flavor also makes it good for drizzling, dressings, and marinades.
Pros: Has a health pro le similar to olive oil, and the lutein it contains may improve eyesight.
Cons: Expensive.
Type: Unsaturated
Flavor profile: Robust, nutty
How to cook with it: Medium smoke point. Use for marinades, sauces, saute?ing.
Pros: May lower LDL (“bad”) cholesterol and has potent anti- inflammatory effects.
Cons: Expensive, and can go rancid quickly, so needs to be used within a few months.
Type: Unsaturated
Flavor profile: Tart, fruity
How to cook with it: Medium smoke point. Use for drizzling, dressings, marinades, roasting, baking, saute?ing.
Pros: The vitamin E and oleic acid it contains may cut stroke risk. It’s also great for your hair.
Cons: Expensive, and can go rancid quickly, so needs to be used within a few months.
Type: Unsaturated
Flavor profile: Neutral
How to cook with it: High smoke point. Use for stir-frying, deep-frying, grilling, baking, roasting, searing.
Pros: Inexpensive, and has a longer shelf life.
Cons: This highly processed blend (primarily made with soybean oil) has little nutritional value and may be high in inflammatory omega-6 fats.
