Nutritionist-Recommended Oils

Nutritionist-Recommended Oils

One of the most asked about kitchen ingredients I come across is oil. There are so many on the market so it can be confusing as to which ones are best, as well as which can be detrimental to our health. Oils from vegetable, corn, and palm are loaded with inflammatory omega-6 fatty acids and can cause weight gain, as well as increased bad cholesterol. Not to mention, many of the oils that are associated with these outcomes are also processed with hexane. The proven neurotoxin is linked to neurological and nervous system disorders, and it's used to extract the oil from these particular crops.

The oils I use most frequently are listed below. These selections promote a variety of health benefits such as decreased bad cholesterol, increased good cholesterol, blood sugar stabilization, and weight loss. Not to mention, they are anti-inflammatory and cold-pressed, meaning they are not processed with neurotoxins such as hexane.


Olive oil

Smoke Point: 325-405°F

Uses: Low and medium heat cooking; “finishing oil” for flavor; salad dressings; marinades; drizzling over lettuces and vegetables.

Health Benefits: High in monounsaturated fats which is linked to lower blood pressure and cholesterol. Consumption linked with improved cognitive health and blood vessel function, and the manufacturing process does not employ chemicals.

My Favorite Way to Use: To scramble or fry eggs, salad topper, drizzled over fish.

Coconut oil

Smoke Point: 350°F

Uses: Roasting at low temperatures, baking, smoothie, shake, or coffee addition. Can be substituted in for butter and other oils with a 1:1 ratio.

Health Benefits: Provides easily absorbed medium chain fatty acids (MCTs) which are conducive for burning fat. Anti-inflammatory properties and beneficial for gut health.

My Favorite Way to Use: To pan cook pork chops or fish.

Medium Chain Triglyceride (MCT) oil

Smoke Point: 320°F

Uses: Used as a supplement and not typically for cooking. Ingredient in salad dressings, smoothies, shakes, and coffee.

Health Benefits: Higher amount of MCTs than coconut oil--these saturated fats are easily digested and conducive for achieving fat burning. Beneficial for energy, and the feeling of satiety.

My Favorite Way to Use: To add in smoothies.

Avocado oil

Smoke Point: 520°F

Uses: Ideal for grilling, roasting, and pan-frying due to high smoke point. Can also be drizzled on salads and vegetables, or as a mayo replacement to add creaminess to dressings, sauces, and dips.

Health Benefits: Monounsaturated fat to promote good cholesterol and heart health. Provides vitamin E, antioxidants, and healthy fats.

My Favorite Way to Use: To make my own healthy mayo.

Walnut oil

Smoke Point: 320°F

Uses: Not ideal for cooking due to low smoke point. Can be added to shakes, smoothies, dressing, sauces, and keto coffee.

Health Benefits: Good source of omega-3 fats which is beneficial for heart, eye, and brain health. The fats found in walnut oil can help to reduce bad cholesterol and increase good cholesterol.

My Favorite Way to Use: To make my own salad dressings that have a different taste than dressing made with olive oil.

Fats have been demonized throughout the past several decades and it is just relatively recently that the nutrition world is discovering how healthy they are. Of course, not all fats are created equally so it's best to do some research so you can choose the most beneficial varieties. I hope this oil chart helps and keep in mind if you have any specific questions about anything nutrition-related, feel free to book your complimentary consultation here!

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