WORRIED SLICK
Health nuts everywhere freaked out last week when coconut oil — a popular, dairy-free butter substitute — was dubbed “pure poison” by Karin Michels, Ph.D., of the Harvard T.H. Chan School of Public Health. Michels said that the spread’s high saturated-fat content could raise “bad” cholesterol and pose a major risk to heart health.
But is it that much worse than other cooking oils? That depends, says New York nutritionist Keri Glassman. “Some naturally occurring saturated fats can have a place in your diet,” she tells The Post.
Glassman says the key to cooking with fats is making sure that you’re using the right amount: no more than 2 tablespoons a day, enough to help you absorb nutrients and stay energized. Here, she and Manhattanbased nutritionist Tanya Zuckerbrot break down the nutritional pros and cons of go-to cooking oils.
Olive oil
The monounsaturated fats in this culinary mainstay can raise “good” cholesterol levels. Glassman rec0mmends extra-virgin olive oil, which is cold-pressed and maintains more of the oil’s original anti-oxidants.
Butter
This dairy product doesn’t have the healthiest stats: 1 tablespoon has more than 11 grams of fat total, 7 of which are saturated. But you can “eat it in moderation,” says Zuckerbrot, and its solid form helps with portion control. “A pat of butter is just 45 calories,” she says — far fewer than a liberal glug of olive oil.
Canola oil
Of all of the vegetable oils, neutral-tasting canola has the lowest saturated-fat composition. Plus, it has an impressive health perk, Zuckerbrot adds: “1 ½ tablespoons of canola oil a day may reduce the risk of coronary heart disease when used instead of oils heavy in saturated fats,” such as butter or coconut oil.
Avocado oil
This pricey, earthy-tasting cooking oil has even more heart-healthy monounsaturated fats than olive oil. It also has a higher smoke point than olive oil, making it ideal for searing, sauteing and stir-frying.
Coconut oil
Glassman wouldn’t prescribe cups of coconut oil, but she’s not so sure “pure poison” is fair. While the oil is high in saturated fats — 11 grams per tablespoon — she thinks a little bit is fine if your diet is otherwise healthy.
Palm oil, vegetable shortening and lard
These “should be avoided,” says Glassman. They may contain trace amounts of trans fats, which raise bad cholesterol while lowering the good kind — increasing your risk of heart disease and stroke.