Healthy DC: Best & Worst Oils

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The worst cooking oils we can incorporate into our diet are processed vegetable oils. Vegetable oils are very rich in omega 6 fatty acids, a type of polyunsaturated fat, which ‘goes bad’ easily, especially when exposed to heat. At high temperatures, this destroys the nutrition we need from foods. However, the average American consumes 3 or more tablespoons of vegetable oil every day.

  • CANOLA OIL– Canola oil is extracted from rapeseeds that have been bred to contain less of some unfavorable substances such as euric acid. The reason canola oil is considered less favorable than some of the other oils is because most of the world’s canola crop is genetically modified and it goes through very harsh processing methods before it is turned into the final product.
  • COTTONSEED– Cottonseed oil has a high ratio of saturated fat and may also contain traces of pesticides since it comes from cotton. However, it is everywhere–in margarines, cereal, frozen desserts, and bread–because it is cheaper than other oils.
  • SOYBEAN OIL– Soybean oil is considered one of the bad oils because it is partially hydrogenated. Hydrogenated oils and fats are extra-saturated and can increase “bad” LDL cholesterol and decrease “good” HDL cholesterol. They’re typically found in processed foods and snack items with a longer shelf-life.

The best cooking oils to use are the ones that have saturated fats and can be cooked in high heat.

  • COCONUT OIL– Coconut oil is usually the best choice when rating different types of oils because it has a high content of saturated fat and is very resistant to heat. Coconut oil has benefits for your hair, skin, and cholesterol levels. In fact, used in moderation, coconut oil can even increase bone strength, improve high blood pressure, and help regulate blood sugar for those suffering with diabetes.
  • OLIVE OIL– One of the healthiest oils you can consume is olive oil, though you probably shouldn’t use this in your cooking. About 70 percent of the fat found in olive oil is monounsaturated, meaning, it’s not the most ideal oil for higher cooking temperatures, despite its other health benefits. Extra Virgin Olive Oil is usually preferred because it has many more nutrients and antioxidents than the refined types.
  • AVOCADO OIL – Unlike oils that are processed from seeds, avocado oil is taken from the tree itself and includes many of the benefits that the fresh fruit does. It is primarily monounsaturated and can be cooked with or used cold.




Huda is a multi-talented personality. She is a professional celebrity chef, hollywood stylist, entertainment writer and correspondent. Known for her pretty and delicious dishes and expertise in Healthy Comfort Food.

Chef Huda is a rising force in “Food, Fashion & Entertainment. She has been featured on NBC, ABC, CBS, The CW, Fox, Howard Stern’s Show, Donald Trump’s Show, The Ultimate Merger, Vogue (Italia) and ABC’s The Taste to name a few. She is a food and entertainment contributing writer for an array of media outlets including The Washington Post and a lifestyle expert for Monarch Magazine. She is currently the Celebrity Chef for CW Network/ DC50 TV for the Healthy DC initiative campaign. The multi-talented Chef Huda was recently a featured favorite on ABC’s hit show, “The Taste” that debuted at #1, with celebrity chef judges Anthony Bourdain and Nigella Lawson. Chef Huda devotes her time to important causes, she serves as an Ambassador for The American Heart Association. Recently, she was also honored to receive the 2013 Tastemaker Excellence Award and was honored by Who’s Who Publishing. As a multi-faceted brand in Food, Fashion and Entertainment, Chef Huda is quickly on her way to becoming one of America’s favorite culinary experts and TV personalities.

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