In 2003, claimed that coconut oil could decrease belly fat and increase metabolism. Over the next decade, the newly christened health food blew up in the wellness world. People were cooking just about everything with it, blending it into smoothies, and stirring it into their coffee. credited it with the power to clear up acne, lower cholesterol, and even improve memory. A showed that 72 percent rated coconut oil as healthy.
But coconut oil contains over 50 percent more saturated fat per serving than butter. In 2017, the American Heart Association released an suggesting that people ease off their coconut oil consumption, citing the link between saturated fat and . The following year, Harvard epidemiology professor Karin Michels made headlines when she called the oil 鈥溾 in a lecture at the University of Freiburg.
Colorado-based , a registered dietitian nutritionist, encourages skepticism about coconut oil鈥檚 health benefits. 鈥淚t鈥檚 still hotly debated in the health professionals world,鈥 she says. Pure MCT oil, which has demonstrable health benefits, is often derived from coconut oil, Van Horn explains, so the two get lumped together, but just 14 percent of coconut oil is made up of MCTs. cited in favor of coconut oil is actually conducted on purer forms of MCT鈥攊ncluding the two studies that started the buzz in 2013.
Other claims鈥攍ike the idea that coconut oil 鈥攕tem from small-scale studies or have been taken out of context. For instance, the idea that coconut oil can improve cholesterol levels , Van Horn explains. It does offer a small boost in good cholesterol (HDL), which to regulate overall cholesterol levels and clean out arteries, but that bump is far outweighed by a major increase in bad cholesterol (LDL).
At best, the hype around coconut oil is overblown, but you don鈥檛 have to throw out your jar. Just use it the same way you would butter or bacon fat: sparingly. In moderation, it can be a fine addition to a well-rounded diet that includes healthy fats from a wide variety of sources. Aim for oils that are higher in monounsaturated and polyunsaturated fats, which help reduce bad cholesterol and are critical to normal bodily functions.
Here鈥檚 a guide to navigating the cooking oil aisle. The below options each contain roughly 40 to 45 calories per teaspoon and four to five grams of fat and can liven up your cooking while boosting your health in the process.
Extra-Virgin Olive Oil
Good old-fashioned olive oil is a kitchen staple, and there鈥檚 no need to cut it out of your diet. It鈥檚 made up almost entirely of monounsaturated fat, specifically oleic acids, which are . (Avocado and hazelnut oil are good sources as well.) Van Horn points out that these are beneficial to overall health, thanks to their . Olive oil has a relatively low smoke point鈥攖he temperature at which an oil will begin to burn and change flavor鈥攐f 320 degrees, so it鈥檚 rarely used for baking, but it鈥檚 ideal for most other applications, like saut茅ing or as a base in salad dressings and marinades. Plus, it鈥檚 one of the cheaper oils you can buy.
Avocado Oil
Its smooth, buttery flavor makes avocado oil great in salad dressings and for all sorts of cooking, according to dietitian and ultrarunner . Thanks to an extremely high smoke point of 500 degrees, it鈥檚 one of the most versatile oils for baking, frying, saut茅ing, and even grilling. Plus, it鈥檚 composed primarily of heart-friendly monounsaturated fat. While avocado oil is a bit pricier than olive oil, it鈥檚 the most multipurpose option on this list.
Hazelnut Oil
Hazelnut oil works well for baking and roasting, having a high smoke point of 430 degrees. Try it drizzled on some sweet potatoes sprinkled with cinnamon for a tasty treat. A teaspoon provides 3.5 grams of inflammation-fighting monounsaturated fat. It鈥檚 also high in . Hazelnut oil has a roasted, nutty flavor and works well as a topper for your morning bowl of oatmeal or a sweet rice dish. Just be sure not to use it in anything you wouldn鈥檛 want tasting like hazelnuts.
Macadamia Oil
Macadamia oil boasts an even balance of omega-3 and omega-6 fatty acids, as well as antioxidants. Like hazelnut oil, macadamia oil has a slightly nutty taste, but with buttery notes rather than a roasted flavor. The delicate flavor doesn鈥檛 hold up well to high heat, but it鈥檚 an excellent finishing oil or salad dressing base. Try it atop grilled vegetables or shellfish or as a vegan substitute to mimic butter in lower-temperature saut茅ed or pan-fried dishes.
Canola Oil
The wellness world overlooks canola oil because it鈥檚 typically highly refined and thus stripped of antioxidants and vitamins. Plus, it鈥檚 associated with fried food. But of all the oils on this list, canola is the highest in polyunsaturated fat鈥1.2 grams鈥攁nd it contains 2.8 grams of monounsaturated fat. With a high smoke point of 400 degrees and a completely neutral flavor, it鈥檚 a good choice for frying or baking, but it won鈥檛 add much to your salad dressings or saut茅es. In the United States, an of canola oil is made with genetically engineered crops, so opt for an option if you鈥檙e concerned about GMOs.