Oils are a slippery slope—What you need to know

Most people consider oil a kitchen staple. Recent research suggests certain types of oils are beneficial to our health. However, others tout the benefits of oil-free cooking. So, you may find yourself asking, ‘if I want to lose weight, should I use oil in my cooking?’ The short answer is it’s a slippery slope: We recommend steering clear of some (trans and saturated) and only moderately consuming others (monounsaturated and polyunsaturated).

Oil Is Fat

All oils are fats, which isn’t bad because your body needs fat to keep you alive. However, not all fats are created equal. There are four groupings of fats: trans fats, saturated fats, monounsaturated fats, and polyunsaturated fats; oil can be found in each of these categories.

As you may know, it’s best to avoid trans and saturated fats. Any oil that hardens is in one of these two categories and should not be used in food, especially if you intend to lose weight. You may consume oils with monounsaturated and polyunsaturated fats in moderation because they are made with vegetables, nuts, seeds, and fish. Polyunsaturated fats are the overall best to add to your diet, as they are the only fats considered essential because the body needs them to function and can’t make them.

Oils By Fat Category

To help you avoid the slippery slope, here’s an oil cheat sheet:

Trans Fats:

Solid (hydrogenated) margarine
Vegetable shortenings

Saturated Fats:

Coconut oil
Palm oil
Palm kernel oil

Monounsaturated Fats:

Olive oil
Peanut oil
Canola oil
Avocado oil
Sesame oil

Polyunsaturated Fats:

Sunflower oil
Corn oil
Flaxseed oil
Soybean oil
Flaxseed oil

Some oils contain fats from other categories. For example, canola oil is highest in monounsaturated fat, but it also contains polyunsaturated fat. No oil should be consumed in large quantities because all oil is heavily processed and highly caloric.

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