Which Cooking Oils Have Bad Saturated Fats?

Fat, which can be consumed in the form of oil, is part of a healthy diet. Cooking oils contain saturated, monounsaturated and polyunsaturated fats, which you need to evaluate. For example, a cooking oil that has too much saturated fat can lead to weight gain, increases in cholesterol and development of heart disease or diabetes. Choose cooking oils that have moderate amounts of healthier monounsaturated and polyunsaturated fat. The American Heart Association says that these two fats do not negatively contribute to cholesterol levels or cardiovascular disease and can even help lower your risk. To limit consumption of saturated fats, read the label on each product. Olive oil is generally the healthiest choice.

Healthy Consumption of Fats

Start by determining the healthy limit for consumption of saturated fat. According to the U.S. Department of Agriculture, if you follow a 2,000-calorie diet, you can have 44 to 78 g of fat, including 16 to 22 g of saturated fat, each day. Whenever possible, try to consume more monounsaturated or polyunsaturated fats, as they are healthier.

Vegetable Oil

The majority of fats in vegetable oils are healthy. For example, the recommended 1-tbsp. serving has 14 g of total fat. This serving has only 2 g of saturated fat. But it also has 4 g of monounsaturated fat and 8 g of polyunsaturated fat, an indication that most of the oil is healthier fat.

Canola Oil

Compared with vegetable oil, the recommended 1 tbsp. serving of canola oil has 14 g of total fat. But that tablespoon has only 1 g of saturated fat. The rest is monounsaturated and polyunsaturated fat.

Olive Oil

Similarly, the recommended 1-tbsp. serving of olive oil has 2 g of saturated fat, the same amount as vegetable oil. Olive oil also has 10 g of monounsaturated fat and 2 g of polyunsaturated fat.

Shortening

Shortening has the highest concentrations of saturated fat, with 3 g in a 1-tbsp. serving. It has 3 g of monounsaturated fat and 6 g of polyunsaturated fat.