Dear Clean Plates,

I always thought that olive oil was a healthy source of fat, and now I’m hearing that it’s unsafe to cook with. And what’s the deal with coconut oil? Please tell me, once and for all: which oils and fats are good, and which ones should I avoid?

Thank you,
Going Coconuts

Dear Coco,

After years of believing that a fat-free or low-fat diet was the healthiest way to eat, new research (and the rise in obesity, in spite of a flood of reduced-fat foods) tells us that’s not the case. “We’ve developed an unhealthy fear of fat,” says Clean Plates founder Jared Koch. From hormone production to nutrient absorption and even turning off hunger signals, fats are essential.

In a nutshell, Clean Plates recommends that you avoid trans fats as much as possible. They’re typically listed as “hydrogenated” or “partially hydrogenated oils or margarine.” In addition, we suggest you substantially limit your intake of poly-unsaturated vegetable oils (corn, soybean, safflower, sunflower oils), which are what most packaged foods are made with, as they’re high in omega-6 fatty acids, too much of which can lead to inflammation, diabetes and heart disease. We also recommend limiting, but not avoiding, saturated fat (found in animal foods and coconut oil).

So which oils are better for cooking?

Get the full story, with oil recommendations, here.

Also, remember that portions are important. Just because olive oil is healthy doesn’t mean you should drown your salad in it: a tablespoon is all you need.

Photo by Allen Sheffield

Read the original on: Clean Plates