I discuss the truth about good fats vs bad fats and the best and worst fats and oils for your health.
When it comes to the question of what to grease your pan with or drizzle on your salad, there is certainly a lot of confusion to be found in the dairy and oil aisles. We talk about good fats and bad fats, but the story seems to constantly change.
Is butter the devil or the new health food? Is margarine heart healthy or practically plastic? Should I start putting globs of coconut oil in my smoothies and oats and will this help me lose weight or gain it?? Phew. Life is complicated enough!
Well, the following infographic will hopefully become something you will bookmark as your one-stop-shop for everything unctuously rich. We’ll explore if there even is such a thing as good fats and bad fats and why you may think that at one time or another. Assembled in parts by two of my fantastic Ryerson Nutrition student volunteers, Olivia Cupido and Rachel Dies- we’ve compiled all of the information about fats you may be curious about into one place. All of the following fats and oils are approved by Health Canada as safe and are available to buy, but they each present their own unique set of health benefits, concerns and uses. Some are great for cooking, while others can’t stand the heat. Some raise good cholesterol, while others risk raising bad cholesterol. This quick guide will help you make the best choices for your health and for your recipe every single time. There’s also this handy article I found that discusses some of my favourite fat-packed foods.
But which are the good fats and which are the bad, and which are BEST for you? Well, I don’t believe it’s as easy as calling one oil the “best” and one the “worst”. I think all fats and oils are an important part of a healthy diet, and because they all have different nutrient profiles, it really is best to get a variety of them rather than sticking to just one. For example, if you only use olive oil, you may be missing out on those heart healthy monounsaturated fats that canola oil delivers. You also have to consider what you’re making. If we’re talking baked goods, then yes, I do love my butter, but avocado oil is fantastic drizzled on salad. So in that sense, there isn’t necessary any that are bad fats, and any that are absolutely inherently, in every situation good fats.
I think my overarching recommendation is that no matter what fat you use, try to use it as an ingredient rather than just a greasing tool. That way, you will use a high quality version and use less of it. For example, I go for gorgeous grass fed butter, extra virgin olive oil and organic cold pressed canola- oils with big bold flavours that speak for themselves and then use non-stick cookware instead of adding lots of oil to my pans.
Good Fats vs Bad Fats – Decoding Fat & Oil
Updated on September 1st, 2022
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Johnna says
Hi. I really like using algae oil, which is high in omega 3s. The brand is Thrive- culinary algae oil. The label says it has a smoke point of 485 degrees. What can you tell me about its applications and retaining its nutritional advantages.
Thanks!
Ilka says
This is such great detailed info Abbey! Pinning this awesome list as reference! Love it!
Abbey Sharp says
so glad you enjoyed!
Katie says
Hi, I don’t see avocado oil in the cook with section? Can you comment on when to use it? Thanks!
Abbey Sharp says
Hi Katie! Avocado oil works well in high heat as it has a high smoke point.
Carmy says
Great infographic. I’m a believer that a bit of fat won’t harm you every once in a while and use it whenever I see fit in the kitchen 😉
Abbey Sharp says
exactly me too
Melissa @ Mango About Town says
Great infographic! MSc project is on flax and fish oils – I feel like I’ve been living and breathing (and eating!) them the past 2 years!!
Abbey Sharp says
oh wow youre an expert then
Jessica @ Nutritioulicious says
That is such a great infographic, Abbey! Great breakdown of the nutrition info as always!
Abbey Sharp says
aw thanks Jess
Sarah says
I love this and my healthy fats! This is so helpful and very informative.
We typical stick to coconut oil, avocado oil, some olive oil (very picky on which ones like you said), and when it comes to butter ghee or Irish Butter. Oh I do have truffle oil too and hemp oil still but don’t use those often.
Abbey Sharp says
oh yes, love those!
Chrissa - Physical Kitchness says
WOAH. This is such an in-depth analysis! I LOVE your infographics. Pinning this for sure! Thanks for the great info.
Abbey Sharp says
thanks hun, so glad you like
Chrissy @ Snacking in Sneakers says
This is great! I love that you included info on the heat sensitivity of different fats – I think that’s something people forget but it definitely helps me choose the type of oil I’ll use.
GiGi Eats says
I am ALL FOR: Coconut, Olive, Avocado, Macadamia Nut & MCT OILS!
ACKTIVE LIFE says
The healthy fats that I eat the most are: nut butters, avocados, and olive oil! I just did a post on recipes that use ghee…High-Fives to healthy fats…I love them and I love this post!
Liz @ I Heart Vegetables says
I actually have high cholesterol (from genetics, thanks Dad!) so I remember doing a LOT of research on fats when I first found out I had high cholesterol. I try to avoid saturated fats and load up on the good fats!
Alice Yue says
Hi Abbey I’m so glad to see someone in the nutrition/dietetics industry writing informative nutrition information for the general public to counteract some of the media’s misinformation. I just graduated with my nutrition degree from Brescia and I also just started a nutrition/travel blog as it has been a long time interest of mine too. Thanks for giving me the inspiration to do so and if you’re interested it’s at the following link: http://www.thefoodstoliveby.com. Please feel free to leave a comment or two 😀
Elizabeth Friesen says
Thanks so much for the great infographic! I use olive oil, coconut oil, walnut oil, and sesame oil, butter, and (believe it or not) bacon drippings regularly. So much yumminess!!! 😀
Victoria Ess says
This is the most helpful infographic ever! I appreciate the breakdown of what to cook with!
Heather says
This is fantastic — thanks to you and your student volunteers, Abbey! Your suggestions to use high-quality options and stick with “big bold flavors that speak for themselves” are spot on. (I make the same rec for oils/fats, as well as cheeses!) Do you have any information about mustard oil? It’s traditional to many kitchens in India and Bangladesh, and I often reach for it when making recipes from those regions. Curious how it stacks up…