All About Alternatives: Cooking Oil

byKelly Hogan, MS, RD
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All About Alternatives: Cooking Oil

Strolling down the oil aisle at the grocery store can be overwhelming. Not just in the sheer volume of choices, but also in the act of discerning which ones are the “healthiest” and most useful for what you’re making. We know vegetable oils like corn and canola are considered “refined,” which means they go through chemical processing during production, and are high in omega-6 fatty acids. If consumed in higher proportions to omega-3 fatty acids (as is in the typical American diet), omega-6 fats and the foods they are in can be inflammatory. I typically encourage my clients to use healthy alternative oils liberally when cooking, roasting and making salad dressings because of all the benefits healthy plant-based fats like those found in the oils below contain. Not only do they have anti-inflammatory properties, but these fats help the body absorb fat-soluble vitamins and minerals, and are essential for hormone production and cognitive function (to name a few). I’m sharing some of my favorite “alt” oils below.


Olive oil is a nutritional powerhouse and a good source of vitamins E and K, which support heart and bone health, respectively. Extra virgin olive oil is the least processed form of olive oil and the most nutritious because of its antioxidant content; it also has the richest flavor. Olive oil is a good source of monounsaturated fats, especially oleic acid, which is important for cardiac health, reducing inflammation and可能有助于降低LDL和总胆固醇. Consuming a Mediterranean diet rich in olive oil也可能有助于降低患乳腺癌的风险, as found in a large randomized clinical trial. Olive oil has a smoke point of around 350–410°F (176–210°C) and can be used for sauteing and frying at medium-high heat, roasting veggies, and as a base for salad dressings thanks to its delicious flavor. Olive oil can also be used for baking as a 1:1 substitute for butter or vegetable oil — its strong flavor pairs quite nicely with muffins and cakes with lighter, citrusy flavors or more savory treats.


Avocado oil is another great, nutrient-dense alternative to vegetable oil. It is pressed from avocados, and, like olive oil, is high in the heart-healthy monounsaturated fat oleic acid. Avocado oil is also rich in vitamin E, a powerful antioxidant. For the most health benefits, choose unrefined, cold-pressed avocado oil. Avocado oil has a higher smoke point (around 480°F or 248°C) than olive oil and is better suited for high-heat cooking. Because of its pleasant flavor, avocado oil is also excellent as a salad dressing base or in baking as a 1:1 substitution for butter or vegetable oil.

Walnut oil is pressed from walnuts, and has a lovely, nutty flavor. Walnut oil is high in ALA, or alpha-linolenic acid, which is converted to omega-3 fatty acids in the body and has potent anti-inflammatory properties. Walnut oil can be used for cooking, but with high heat, its flavor may become slightly bitter. It is best used in salads from leafy greens to chicken salad, added to pasta dishes or grain bowls.

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与此处的其他油相比,椰子油具有不同的营养特征,因为它主要由饱和脂肪组成。椰子油中的某些饱和脂肪是一种称为月桂酸的中链脂肪酸,人们认为月桂酸被人体更快地吸收并用于能量,而不是被储存为脂肪。无论如何,许多研究发现椰子油可能有助于elevated LDL cholesterol levels and triglycerides, so it can’t be considered a heart-healthy oil and should be used only occasionally. Coconut oil does not contain significant amounts of other vitamins, minerals or macronutrients. It has a smoke point of around 375–400°F or 190–204°C. It can add a nice flavor to sautéed vegetables, curry dishes and as a substitute for butter in some baking recipes.



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Kelly Hogan, MS, RD

凯利·霍根(Kelly Hogan),MS,RD是一名位于纽约市的注册营养师,专门从事妇女健康,运动营养和植物性饮食。她热衷于帮助人们与食物及其身体建立积极的关系,并在实践中采用非偏见的方法。当她不说话或写所有营养的东西时,可以在中央公园里发现凯利(Kelly)跑步 - 她参加了11次马拉松比赛,并计数!- 烹饪食谱新旧,在狗万买球网址瑜伽工作室手工养生,或与朋友和/或她的救援犬花生一起闲逛。



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