Butter, Olive Oil, and Coconut Oil, Oh my! What do I do?

Do you ever feel overwhelmed in the oil aisle?

Just looking at this picture, gives me anxiety.

Here is a guideline to understand the benefits of each oil.

Butter Vs. Ghee

Ghee is clarified butter with the milk solids removed from it (milk solids comprise 20% of butter, 80% is fat). Therefore ghee is a better choice for those with dairy sensitivities and those who react to any dairy proteins (ie: casein).

Coconut Oil

Paleo diets are rich in coconut and coconut products – such as coconut milk, coconut flour, coconut flakes, and coconut oil.
Benefits of coconut oil
Medium-Chain Fatty Acids or Medium-Chain Triglycerides – give you a quick energy boost because they are very easy to digest, even for people who usually have trouble digesting fat. These fats are also very ketogenic – they encourage your body to use fat instead of carbs for energy. Lauric Acid – This is one of the major medium-chain fatty acids in coconut oil. It is a potent antimicrobial and it fights bacteria, viruses, and fungi.

Stable Cooking Fat – coconut oil is approximately 90% saturated fat, which makes it very stable at high temperatures.

“It appears that dietetic supplementation with coconut oil does not cause dyslipidemia and seems to promote a reduction in abdominal obesity” Assuncao ML et. al., Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids, vol. 44 issue 7, July 2009.

Despite all the benefits of coconut oil, it is important to note that coconut oil isn’t for everyone. Coconut can provoke the same reaction as any other nut if you’re allergic.

Olive Oil

Beware of olive oil fraud – even olive oil labeled “extra virgin” is often contaminated with cheaper oils like canola
oil. Olive oils should be in a dark container to protect it from light damage. Check the packaging date – it should
be less than a year old. You can also do a “fridge test”. Stick the oil in the fridge, and if it doesn’t solidify, it’s
contaminated with PUFA-rich seed oils, if it does solidify, that doesn’t necessarily mean it’s pure, but there is a
better chance of it being pure.

Health Benefits of Olive Oil

Olive oil doesn’t get its “healthy fat” attributes for nothing. It’s mostly monounsaturated fat, which is much more stable than the polyunsaturated fat in other plant oils. Olive oil is also rich in natural antioxidants called polyphenols, which have been linked to lower rates of everything from heart disease to cancer.

Cooking with Olive Oil

Olive oil is monounsaturated fat, so it’s more stable than PUFA, but still not ideal for high temperatures.
Drizzle it over salads or steamed vegetables. Extra Virgin is from the first pressing. It is the most flavorful and has the highest levels of the beneficial antioxidants.