Healthy Fats & Oils Guide

No, different oils have different smoke points (the temperature at which they begin to break down). Oils with higher smoke points like avocado oil, coconut oil, and refined oils are suitable for cooking. Delicate oils like walnut, flaxseed, and extra virgin olive oil are best used for finishing dishes or in cold applications to preserve their nutritional compounds and flavour profiles.

The appropriate amount depends on your individual diet and health goals. Most nutrition guidance suggests including healthy fats as part of a balanced diet, typically representing 25-35% of daily calories. One tablespoon of oil (approximately 120 calories) can be a starting point, but personal needs vary. It is recommended to consult with a nutrition professional to determine the right amount for your specific situation.

You can obtain omega-3 fatty acids from food sources including fatty fish, flaxseed, chia seeds, and walnuts. However, the conversion of plant-based ALA to EPA and DHA is limited in the human body. If you don't regularly consume cold-water fish, supplements or fortified foods may help bridge the gap. The best approach depends on your dietary preferences and habits.

Rancid oils develop an unpleasant smell and taste due to oxidation. You may notice a musty, off odour or a bitter taste. Check the expiration date, store oils properly in cool, dark conditions, and use them within their recommended timeframe. Omega-3 oils are particularly prone to oxidation and should be refrigerated after opening. When in doubt, discard and replace the oil.

Extra virgin olive oil is cold-pressed and retains more polyphenols and antioxidants, making it more nutrient-dense. It has a lower smoke point, making it ideal for finishing dishes and salads. Refined olive oil has a higher smoke point and is suitable for cooking, but contains fewer polyphenolic compounds. For maximum nutritional benefits, use extra virgin oil in cold applications and refined oil for cooking.