Nutrition > 7 Healthy Fats for Cooking and When to Use
23rd Aug 2022
Benefits of Healthy Fats

7 Healthy Fats for Cooking and When to Use

Fat is an essential nutrient, just like protein and carbohydrates. Your body requires them for energy, vitamin absorption, and maintaining your heart and brain health. Saturated healthy fats are responsible for the same bad effects that all fats have been blamed for, like weight gain, clogged arteries, an increased risk of certain diseases, and so on. In reality, healthy fats play an important role in helping you manage your moods, stay mentally sharp, battle fatigue, and even control your weight. Bad fats like trans fats and saturated fats are responsible for the same bad effects such as weight gain, clogged arteries, etc.

Need of Fats

Dietary fats are required for your body to function properly and provide energy, and they also protect your organs and keep you warm. Fats aid in the absorption of nutrients and the production of essential hormones. Fats also control your eating habit by providing the feeling of a full stomach after eating once.


Different Types of Fats

Two main kinds of fats are Saturated and Unsaturated fats.

1. Saturated Fats

Saturated fats are called saturated because of their molecular structure. Carbon, hydrogen, and oxygen molecules make up all lipids. Saturated fats are “saturated” with hydrogen atoms, which implies they have the most hydrogen atoms possible in their chemical structure and no double bonds. Saturated fats are found in a range of foods, including:

  • Beef, poultry, and pork are examples of animal meat.
  • Cheese, butter, and milk are examples of saturated fats.
  • Processed Meats such as bologna, sausages, hot dogs, and bacon
  • Snacks in pre-packaged forms, such as crackers, chips, cookies, and pastries

2. Unsaturated Fats

At room temperature, unsaturated fats are normally liquid and distinguished from saturated fats by the presence of one or more double bonds in their chemical structure. They are further classified as follows: 

  • Monounsaturated lipids: These unsaturated fats have only one double bond in their structure. Canola and olive oil are examples of healthy fats that are liquid at room temperature.
  • Polyunsaturated fats are unsaturated fats that have two or more double bonds in their structure. At room temperature, they are liquid. Sunflower oil and corn oil are examples of polyunsaturated fats.

7 Healthy Fats Which Can Be Used In Cooking

1. Coconut Oil

Coconut oil is saturated fat, which would have landed on the healthy no-no list a few years ago. Saturated fats are currently a bit of a grey area, and coconut oil has high-temperature stability. As a result, cooking food in coconut oil and containing immune-boosting lauric acid is recommended. Coconut oil can be used in cooking.

2. Avocado Oil

Avocado oil is monounsaturated fat, which is a type of unsaturated fat. It has only one double bond in its chains and is extremely stable at high temperatures. It’s also simple to add to salad dressing or other cold foods because it’s a liquid at room temperature. One study found that avocado oil could aid in the absorption of beta-carotene, a vitamin A-rich pigment found in fruits and vegetables.

3. Olive Oil

There is a lot of disagreement about olive oil. On the one hand, it’s high in monounsaturated fats, which can help lower harmful cholesterol. On the other hand, extra-virgin olive oil has a lower smoke point and isn’t as heat stable as saturated fat. As a result, even good fat like olive oil can become inflammatory when oxidised. They oxidise and are pushed over their smoke points when exposed to too much light and heat. You should never cook using extra-virgin olive oil. If you decide to cook using olive oil, keep it on low heat.

4. Canola Oil

Canola oil is also high in unsaturated fats, which are good for you. Flaxseed oil has more omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil. Because your body cannot produce ALA, it is critical to have it in your diet. Canola oil may also protect the heart by lowering blood pressure, cholesterol, and inflammation. Canola oil is one of the most flexible cooking oils due to its light flavour, high smoke point, and smooth texture. It can be used in a variety of recipes and cooking methods.

5. Sesame Oil

Antioxidants abound in sesame oil, including lignans, sesamol, and sesamol, in addition to vitamin E and phytosterols. These substances assist your body fight free radicals, which may lower your chance of acquiring chronic diseases. Eating sesame oil-cooked foods may reduce the chance of getting heart disease. Sesame Oil assists in regulating blood sugar levels, lowering LDL cholesterol, and improving hair health.

6. Walnut Oil

Whole walnuts are pressed to extract walnut oil. It has a nutty, delicate flavour and some of the same beneficial nutrients and components as walnuts, such as unsaturated fatty acids and plant compounds known as polyphenols. Eating and using Walnut oil in regular cooking food may improve heart health, reduce blood sugar and cholesterol levels, improve skin health, and have anticancer properties.

7. Ghee

With a high concentration of omega-3 fatty acids and vitamins A, C, D, and K, ghee is one of the most important foods. Ghee relieves constipation, heals coughs, and enhances eyesight. Ghee-prepared foods help your body absorb more nutrients. Ghee is high in fat-soluble vitamins such as vitamins A, E, K2, and D. Fat-soluble vitamins are best absorbed by the body when combined with higher-fat meals such as ghee. These vitamins perform a variety of roles, including immune system enhancement, improved vision, and antioxidant properties.


Eating healthy fat foods is a proven remedy to manage blood pressure, cholesterol, inflammation, reducing or gaining weight, and even skin repair. This article discusses different types of fats, healthy fats sources, the benefits of healthy fats, fats significance, etc.

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Do healthy fats for weight gain exist?

Yes, Nuts and nut butter, Milk, Salmon & oily fish, eggs, and cheese are some healthy fats used for weight gain.

What are the examples of healthy fats for weight loss?

Coconut, avocado, dark chocolate, olive oil, canola oil, and nuts butter are some food items rich in healthy fats that will not make you fat.

Does a nutritious diet include eating fat-rich food also?

Yes, a nutritious diet must include unsaturated fats also.

What are some iron-rich foods?

Meat, fish, poultry, Nuts, dry fruits, oats, leguminous vegetables, spinach, and other dark green leaves are some rich sources of iron-rich food.

What is nutritious food?

Food that is rich in health benefits is nutritious food. A balanced diet includes nutrition-rich food.

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