How to Use Oils

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


How to Use Oils

When we think about how to add flavor to food, we usually use seasonings like salt, herbs, and spices.

But there’s a whole other category of ingredients contributing to a dish’s taste:  fats.

Although fat is the villain of the weight-loss industry, it’s important to know the right kinds of fats are a key part of a healthy diet.

Fat gets its bad reputation from being high in calories, and because some fats – like the saturated fats found in meat and whole-milk dairy products, and the trans fats found in many processed and fried foods – can increase artery-blocking LDL (“bad”) cholesterol and contribute to heart disease and high blood pressure.

But the unsaturated fats found in vegetable and seed oils actually have health benefits; they not only lower LDL but boost levels of HDL, the “good” cholesterol.

As with all calorie-dense foods, moderation is key when it comes to fat.

It should account for no more than 25% of your daily caloric intake, especially if you’re trying to lose weight.

Knowing how to use healthy oils in your cooking can actually make your food taste better, because these good fats act as flavor carriers.

Different varieties of oil can give very different flavors, and their fat content adds richness and promotes a feeling of fullness when you eat it – a good thing when you’re trying to lose weight.

The recipes we provide use of a variety of healthy oils.

Most of these oils can be used both in dressings and vinaigrettes and in cooked dishes, because they have a high “smoke point,” which means they can withstand high temperatures before they begin to smoke and turn acrid.

There are 2 main categories of healthy oils:  vegetable oils, including seed oils, and nut oils.

Seed Oils

A subset of vegetable oils, seed oils are made from pressed plant seeds and deliver highly concentrated nutrients and flavors in small doses.

These are some of the seed oils we use:

Canola oil

Derived from a variety of rapeseed plant, this is a common oil because it’s low in saturated fats and high in omega-3s, has a high smoke point, and lends a neutral taste to foods allowing the flavors of the main ingredients to dominate.

Flaxseed oil

Containing heart-healthy omega-3 fatty acids, this oil is mild enough to be used in salad dressings, although its low smoke point makes it undesirable for cooking.

Grapeseed oil

This slightly nutty oil has antioxidant properties and withstands heat well.

It can be infused with herbs to create an aromatic oil for salads.

Sesame oil

Both the light and dark varieties of this oil come from sesame seeds; the darker variety gives a nutty flavor to dishes.

A common ingredient in Asian cooking, sesame oil has a high smoke point, which makes it popular for stir-frying.

Sesame oil is high in polyunsaturated fats.

Vegetable oils

These oils are extracted from plant matter.

Olive oil

This staple of the Mediterranean diet has been used since 3000 BC and has a slightly grassy, vegetal flavor.

“Extra-virgin” and “virgin” oils come from the first pressings and are unrefined; their flavors are purest for salad dressings and other uncooked sauces.

Lower grades (like “semi-fine” or “pure”) are less flavorful but withstand high temperatures better.

Olive oil contains not only HDL-boosting compounds but also vitamin E and antioxidants.

Soybean oil

The light yellow oil extracted from soybeans is often used in margarine and many of the all-purpose cooking oils available in supermarkets.

This neutral-tasting oil is high in both polyunsaturated and monounsaturated fats, is low in saturated fats, and contains omega-3 fatty acids.

Nut oils

Nut oils are a good source of beneficial fats.

They tend to be pricier than vegetable oils, so they come in smaller bottles.

It’s worth investing in a few good-quality nut oils, which will add flavor and healthy fats to your dishes.

Two common nut oils are:

Walnut oil

This oil has a delicate flavor and is high in omega-3 fatty acids, which promote heart and brain health.

It’s ideal for salads but doesn’t hold up well when heated to high temperatures.

Almond oil

Almost as low in saturated fats as canola oil, this aromatic oil has a higher smoke point than walnut oil, making it more versatile for use in cooking.

If you have questions about oils, send us an email.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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