A Beginner’s Guide To Fats And How To Use Them

Fat isn’t the nutritional demon is used to be.

In fact, the right blend of healthy fats will leave you with glowing skin and tip-top hormonal health. Not only that, eating fats with foods like carrots and tomatoes helps you absorb their antioxidants, according to a new report from Ohio State University, US.

Coconut oil

1 tbsp: 116 kcal, 15g fat (12g saturated fat)

Although coconut oil has a lot of saturated fat, it’s mostly medium-chain fatty acids, which are easier to burn than the fats in most other oils. Use it in omelettes.

Soybean oil

1 tbsp: 119 kcal, 14g fat (2g saturated fat)

Soybean is the most common oil in mayonnaise. It’s similar to canola oil in terms of composition, but has slightly more saturated fat.

Canola oil

1 tbsp: 124 kcal, 14g fat (1g saturated fat)

Canola oil is mostly healthful unsaturated fat and is wonderfully cheap, nearly flavourless and a versatile choice for all types of cooking.

Olive oil

1 tbsp: 119 kcal, 14g fat (2g saturated fat)

Olive oil is the healthfiest monounsaturated fat (specifically, oleic acid) and contains antioxidants and vitamin E. It’s great for salad dressing.

Butter

1 tbsp: 100 kcal, 11g fat (7g saturated fat)

Butter’s known for being high in saturated fat, but contains conjugated linoleic acid (CLA), which can help your muscles use energy easier when training.

Palm oil

1 tbsp: 119 kcal, 14g fat (7g saturated fat)

High in saturated fat, it’s often used in cheap, fried foods. Plus, the palm oil industry is devastating tropical forests, found research in Nature Communications.

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