Best Oils Guide

The quality of fat our patients are consuming is an important part of their overall health which is oftentimes overlooked in the midst of potassium, phosphorus, sodium, and protein. For heart health and addressing inflammation we know it’s important to increase omega-3 fatty acids, balance our intake of omega-6, while limiting overall saturated fat intake. The more processed and refined an oil is (by using heat and chemical solvents), the more the oil is stripped of natural antioxidants reducing the oxidative stability of the oil. So, using more unrefined, cold or expeller pressed oils is best. 

Many people may still have a difficult time recommending virgin unrefined coconut oil as a healthy fat source in moderation. If interested, check out my blog “Coconut Oil And Kidney Disease: A Healthy Choice?” for an updated take:

A note about a couple of the Fats To Avoid:

  • Lard. Yes, lard does contain less saturated fat than butter. If lard is ingested in moderation as part of eating fresh pork, then I believe that’s OK. But, I think we can agree that replacing healthy oils with lard, and eating a lot of it, is not a great idea. I also think a lot of the lard sold in supermarkets on unrefrigerated shelves has gone through the hydrogenation process, so that is why it is on the Fats To Avoid. 
  • Vegetable oil. A highly processed oil. No need to get into the details!
  • Palm oil. Yes, palm oil is a saturated fat and should be limited. But, it’s also from a plant source so I’m not sure that it has the same effects as animal sources of saturated fat. The main issue with palm oil is mostly from an ethical standpoint as its production leads to huge deforestation affecting not only the environment, but many plant and animal species.

The rest should be pretty self explanatory. I hope you find it useful!


You must log in to submit a review.