Healthy Oils to Include in Your Diet to Lose Weight

The hunt for healthy oils in the kitchen can be a complicated one.  The headlines are always trying to direct us one way or another.  It can be difficult to tell whether one study or expert should be trusted over another.  While it is more than likely that there are certain dietary fats that are better for you than others, how do you know which ones you should be choosing?

What Should You Know About Healthy Oils?

Not all oils are created equal. Some are unhealthy while others are good for you, which is why you need to know about healthy oils that can help you in your weight loss regimen. Weight loss is not something that usually comes to mind when you think about cooking oils, as the latter tend to make one think of deep-fried foods.

It’s important to recognize that even the best healthy oils aren’t good for you when consumed in excessive amounts.  Therefore, it’s important to remember that while you’re choosing the best options for your recipes and dishes, you must still take their quantities into account.  They are very high in calories.  At the same time, they’re vital to nutrition and to weight loss.  Including them in your diet is essential, provided they’re consumed in the right amounts.

Excessive consumption of fats – even when they’re healthy oils – can negate health benefits and work against your efforts to lose weight.  Therefore, as you learn about the right options, take the time to understand their nutrient content, including their calorie count, so you can be sure you’re consuming them in the amounts that will help, not harm you.

What Are Some Healthy Oils to Think About?

Here is a list of dietary fats that have been labeled as healthy oils to include in your diet to lose weight.  Some are backed by more science than others and some are controversial.  That said, no matter which choice you make, it’s always a good idea to keep quantity at the front of you mind.

Coconut Oil

Coconut oil has seen a tremendous amount of hype in recent years as a food for people wanting to lose weight. It’s important to understand that eating coconut oil will not cause you to lose weight.  Whether or not it will help to support other weight loss efforts, however, is up for debate.

Even though it is high in saturated fat, it tastes delicious and is rich in lauric acid. Coconut oil is an antiviral, antifungal and antibacterial food item. Having a perfectly functioning metabolism is an important factor when it comes to fat loss, and consuming coconut oil boosts your metabolism considerably. When shopping for coconut oil, it is best to opt for extra virgin.

Regardless of whether the claims about this being one of the best healthy oils are true or not, the key is to control the amount of it that you eat.  That way, even if it’s not as beneficial as some may claim, at least you will not be doing harm to your wellness and efforts to reach your weight goals.

Canola Oil

Canola oil is high in monounsaturated fats and contains omega-3 fatty acids, which not even olive oil contains. Canola oil has a high smoke point, making it one of the most preferable healthy oils if you want to cook your meals on high heat.

Olive Oil

The most readily available oil on the market is olive oil. Unlike other vegetable-based oils, olive oil comes from the Mediterranean and has a romantic history. Being rich in flavonols, polyphenols, oleic acid and lignans, this oil is known to increase the life expectancy of its consumers. Unlike other oils, it helps to lower bad cholesterol and blood pressure. In contrast to other oils, 75 percent of its fats come from the omega-9 fatty acid, which is monounsaturated. The most important thing to remember is to choose the best quality olive oil, such as the extra-virgin olive oil. Use it only for cooking on low heat, though it is best to consume it raw–for instance, as a salad dressing.

Flaxseed Oil

Flaxseed oil is another great option. It has higher content of omega-3 fatty acids than any other oil. Being low on carbohydrates, this oil is great for people looking to lose weight. Its other nutritional highlights include magnesium, B vitamins, manganese, soluble and insoluble fiber, phytochemicals, lignans and antioxidants. This makes it one of the healthiest oils in the world. Note that this oil has a low shelf life, so it must be consumed within six weeks even if it has been stored in the fridge.

Not all oils are the same. Some are beneficial while others are not. Knowing the nutritional value, the best temperatures and the proper means of consumption can help you choose the optimal healthy oils for losing weight.