Guide to Healthy Oils

We’ve talked in a previous post about how fat is an important component of a healthy, balanced diet. It is necessary for building healthy cells, brain function and it’s a great source of fuel for the body.

While we know it’s important to get enough high-quality fats into the diet, especially when you have CF, what are the rules about cooking with oils? Are some oils better or healthier than others for cooking, sautéing and drizzling?

Let’s answer those questions.

Just like with any packaged food, you will want to read your labels. . Choose oils with labels reading “organic,” “cold-pressed,” “expeller-pressed,” “virgin” and “unrefined” rather than refined oils, as these are generally extracted without heat or chemicals, retaining the nutrients and the flavor.

Polyunsaturated fats in oils like flax or walnut oil are especially sensitive to light, heat and oxygen. Therefore, if not properly stored, or if heated to high temperatures, they can oxidize, or destroyed, which may make them more harmful than beneficial to your health when consumed. More on that in a minute..

The Best Oils for Cooking

Ghee- also known as clarified butter, ghee is a saturated fat that is a great replacement for butter, and can be used for high-heat cooking. It is also easy to digest (very soothing to the lining of the digestive tract) and a great source of energy your cells can easily use.

Coconut oil- also a saturated fat, this oil is great for high-heat cooking, as a replacement for other fats like butter in baking

Avocado oil- a monounsaturated fat (MUFA) also good for high-heat cooking like stir-frying or sautéing. Also yummy in dip and dressings

Olive oil- another MUFA, but best suited to low to medium heat cooking. Ideal for light sautéing, drizzling, making dressings and dips

Sesame oil- also a MUFA suited to low and medium heat cooking. Great rich flavor perfect in Asian dishes

Flax and Hemp seed oils and Walnut oil- all polyunsaturated fats (PUFAs), these are not to be heated, As mentioned earlier, heating would destroy the benefits of these oils and make them more harmful than helpful to your health and may increase inflammation in the body. You definitely don’t need more inflammation if you have CF.These oils are best for drizzling over salads, grains, meat dishes or added to a smoothie or salad dressing

It is also best to purchase these light and heat-sensitive PUFAs in smaller quantities, organic, and in dark glass bottle. Store them in the refrigerator to protect their nutrients and prevent oxidation.

I can’t tell you about the good oils without telling you the ones to avoid.

Cooking Oils to Avoid

The labels of these highly processed oils may read “organic” or “cold-pressed,” but I recommend avoiding them in any packaged foods you eat or when sold as cooking oils in plastic bottles. They are generally processed using chemical solvents making them a harmful option:

Canola oil

Cottonseed oil

Corn oil

Grapeseed oil

Safflower oil

Sunflower oil

Rapeseed oil

Rice bran oil