Back in 2013, I wrote a blog comparing the cost and nutrition of different vegetable oils. That blog was recently shared by a national outlet and it received a lot of attention. As a result, we got a lot of questions related to what type of fat or oil is best to use so we thought it was time to write another blog on that topic.
When talking about fats and oils, it helps to define each term. Solid fats are fats that are solid at room temperature like butter or lard. Solid fats mainly come from animal foods. Oils are fats that are liquid at room temperature, like canola or olive oil. Oils come from many different plants and from fish. However, coconut, palm, and palm kernel oils (tropical oils) are solid at room temperature because they have high amounts of saturated fatty acids. Therefore, they are classified as a solid fat rather than as an oil.
All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids (monounsaturated and polyunsaturated). Solid fats contain more saturated fats and/or trans fats than oils. Saturated fats and trans fats tend to raise LDL cholesterol levels in the blood, which in turn increases the risk of heart disease. Here is a chart that shows the different amounts of saturated and unsaturated fatty acids in different types of solid fats and oils.
*Information from the USDA FoodData Central https://fdc.nal.usda.gov/
There has been some research lately that has led some people to believe that saturated fats aren’t as harmful as once thought. Along with that, coconut oil is widely promoted as having many health benefits. However, in July 2017 the American Heart Association issued an advisory recommending against using coconut oil. Analysis of more than 100 published research studies reaffirmed that saturated fats raise LDL cholesterol. In addition, seven controlled trials showed that coconut oil raised LDL levels.
To learn how much oil is recommended for you, visit https://www.choosemyplate.gov/oils. Currently, most Americans eat more solid fat than recommended while consuming fewer oils than recommended. Therefore, the 2015 Dietary Guidelines for Americans recommend shifting from solid fats to oils. This includes using oils (except tropical oils like coconut oil) in place of solid fats when cooking. And to increase the intake of foods that naturally contain oils, such as seafood and nuts, in place of some meat and poultry. This week for an evening meal you might consider making the Broiled Salmon Justine shared at the beginning of the month!
Jody Gatewood
Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.
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FAQs
Solid fats are fats that are solid at room temperature like butter or lard. Solid fats mainly come from animal foods. Oils are fats that are liquid at room temperature, like canola or olive oil. Oils come from many different plants and from fish.
What is the difference between oils and solid fats? ›
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Solid fats are fats that are solid at room temperature like beef fat, butter and shortening. Oils come from many different plants and from fish. Oils contain more monounsaturated and polyunsaturated fats.
How are oils different from solid fats on myplate? ›
The fat from some tropical plants like coconut oil, palm oil, and palm kernel oil are not included in the oils category because they are higher in saturated fats than other oils. They can be thought of as solid fats. Solid fats are fats that are solid at room temperature, like butter, lard and shortening.
What are examples of solid fats? ›
Solid Fats are high in saturated or trans fats, which are found in butter (milk fat), beef fat, chicken fat, pork fat (lard, bacon), stick margarine, and shortening. They are also solid at room temperature. The fat in milk is considered solid fat, even though it is suspended in the milk.
What is the difference between fat and oil? ›
Fats are oily substances composed of saturated fatty acids and are found under the skin or around the organs of an animal boy. Oils are viscous liquids composed of unsaturated fatty acids found in the fruits or seeds of plants. Fats occur in solid form at room temperature.
Should you replace solid fats with oils? ›
The average diet is high in solid fats but lower-than- recommended in oils. The Dietary Guidelines for Americans recommends replacing solid fats in our diet with oils. This material was partially funded by USDA's Supplemental Nutrition Assistance Program — SNAP.
Are solid fats good or bad for you? ›
Monounsaturated and polyunsaturated fats have less of a negative impact on health and are better choices compared to saturated and trans fats. Solid fats found in animal products contain cholesterol. Extra choles- terol in the diet can raise the cholesterol levels in blood and increase the risk of heart disease.
What are the healthiest fats to eat? ›
Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
How much oil is safe to eat a day? ›
The amount of oil you need each day is different for everyone. The average adult needs about 2,000 calories per day. In a 2,000 calorie diet, women can have 5 to 6 teaspoons of oil a day. Men can have 6 to 7 teaspoons.
What foods are classified as solid fats? ›
Foods high in saturated fats include:
- Foods baked or fried using saturated fats.
- Meats, including beef, lamb, pork as well as poultry, especially with skin.
- Lard.
- Dairy products like butter and cream.
- Whole or 2% milk.
- Whole-milk cheese or yogurt.
- Oils from coconuts, palm fruits, or palm kernels.
Which vegetable oils may need to be avoided?
- Corn oil.
- Canola (also called rapeseed oil)
- Cottonseed oil.
- Soy oil.
- Sunflower oil.
- Safflower oil.
- Grapeseed oil.
- Rice bran oil.
Coconut oil largely consists of saturated fat (80% to 90% of fat in coconut oil is saturated), making it solid at room temperature. Other sources of saturated fat include animal products such as meat and dairy, and other plant-based tropical oils such as palm oil.
What are 10 examples of fat and oil foods? ›
Butter, ghee, lard, suet, goose fat, hard margarines, coconut oil and palm oil. Oils made from vegetables and seeds such as olive, rapeseed, sunflower and soya oil, and fat spreads made from these. Fatty meat and processed meat products such as sausages, bacon, salami and canned meat.
Does cooking with oil count as fat? ›
It's important to remember that oil is a fat, no matter what form it takes. The goal is to minimize the amount of fat while preparing your foods, but maximize the taste and health benefits.
Is olive oil considered a fat? ›
Olive oil is a healthy source of fat. When used as part of a healthy and balanced diet, olive oil can be good for you. Olive oil is often linked with good heart health due to its role in the Mediterranean diet and can contain substances that have been linked to health benefits.
Why is it better to consume oils rather than solid fats like butter? ›
As seen in the nutrition table above, olive oil has much less saturated fat than butter. While research is still emerging, many studies have found that saturated fat is linked to an increase in low-density lipoprotein (LDL) cholesterol — the “bad” type of cholesterol — and an increased risk for heart disease.
Are vegetable oils considered healthier than solid fats? ›
Health professionals often recommend vegetable oils for those at risk of heart disease. The reason is that vegetable oils are generally low in saturated fat and high in polyunsaturated fat.
Why are oils converted into solid fats? ›
In Hydrogenation, liquid vegetable oil is converted into solid or semi-solid fats at a very high temperature. When the degree of saturation of the fat is changed, then some important physical properties such as the melting range is also changed, which is the reason why liquid oils become semi-solid trans fats.
Why are solid fats preferred to oils in baking? ›
Solid fats, like butter, can help baked goods rise. When you cream butter and sugar together, it creates an aerated mixture that provides lift before, during, and after baking. Butter also contains water, and when the water evaporates, it creates flakey layers critical to a pie crust or biscuit.
