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  • Lydia Cotter - Naturopath & Functional Medicine

Ditch & Switch, Switch & Ditch

Confused which oils are good to consume? Check out the ditch and switch list below.

Ditch these:

  • Margarine

  • Canola oil (also known as rapeseed oil)

  • Corn oil

  • Vegetable oil

  • Soybean oil

  • Grapeseed oil

  • Sunflower oil

  • Safflower oil

  • Rice bran oil

  • Shortening made from any of the above

Why you ask? These unhealthy oils should be ditched, as they are highly processed, refined and man-made products that easily oxidize and cause inflammation.

Switch to these:

  • Olive oil

  • Sesame oil

  • Coconut oil

  • Macadamia nut oil

  • Walnut oil

  • Avocado oil

  • Flaxseed oil

  • Organic, full fat butter from grass fed cows

  • Ghee (clarified butter)


I l♡ve these oils because they're full of medium-chain fatty acids that convert nutrients straight into energy. This means the energy is easily used by the body rather than be stored and turned into body fat. Hello weight loss!

Special mention:

  • Coconut oil

Heard of a smoke point? This is what happens if an oil is heated too quickly and becomes too hot. When it reaches the smoke point the oil starts to break down releasing free radicals and chemicals into your food.

The lower the smoking point, the lower the temperature the oil can be heated before it starts to become damaged.'s best to use oils that have a higher smoke point in cooking.

Coconut oil gets a special mention as it has a very high smoke point (200 degrees celsius./ 400 degrees fahrenheit). Meaning it is safer to use for most of your cooking/frying/baking and roasting needs as it is less easily damaged or oxidized when heat is applied.

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