A Simple Guide to Cooking With Healthy Fats

Fat has gotten a bad reputation over the years, but not all fats are the same. The type of fat you choose can make a difference, especially when you use unsaturated fats in place of foods higher in saturated fat.

The good news is that cooking with healthy fats doesn’t have to be complicated. A few simple ingredients can add flavor, texture and important nutrients to everyday gluten-free meals.

Choose Unsaturated Fats More Often

Unsaturated fats include monounsaturated and polyunsaturated fats. They are found in foods such as olive oil, avocados, nuts, seeds and fatty fish like salmon. Check out this delicious 30-Minute Thai Coconut Cream Salmon Recipe.

For everyday cooking, cold pressed olive oil or organic coconut oil are good choices for roasting, sautéing, salad dressings and many other recipes.

What About Saturated Fat?

Saturated fats are found in foods such as butter, cheese, fatty meats, coconut oil and palm oil. You don’t have to eliminate these ingredients, but health organizations recommend limiting saturated fat and choosing unsaturated fats more often.

This is especially easy to do in cooking. Try olive oil in place of some of the butter in savory recipes, or use avocado, nuts and seeds to add richness and flavor.

What About Trans Fats?

Artificial trans fats have largely disappeared from the U.S. food supply. Partially hydrogenated oils, once a major source of industrial trans fat, are no longer generally recognized as safe for use in food in the United States.

Even so, checking ingredient labels is still a good habit, especially when buying packaged foods.

Simple Ways to Add More Healthy Fats

OLIVE OIL
A kitchen staple for salad dressings, roasting vegetables, sautéing and many soups and stews. Try it in our Salmon Hot Pot. Or try this delicious Gluten-Free Olive Oil Carrot Cake with Dates.

AVOCADO
Creamy and naturally rich in monounsaturated fat. Add avocado to salads, sandwiches or bowls, or use it to make homemade gluten-free flavorful dressings is a delicious place to start.

NUTS AND SEEDS
Almonds, walnuts, pecans, pistachios, chia and flaxseeds can add healthy fats, fiber and other nutrients. Sprinkle them over salads, breakfast bowls or baked goods. Try our Overnight Oats with Chia and Flax. Or, try this nutrient dense Almond Flour Lemon Pistachio Cake (Gluten-Free & Grain-Free).

COCONUT OIL AND GHEE
These ingredients can bring wonderful flavor to certain recipes, but they are higher in saturated fat than olive oil. Use them for flavor and variety rather than assuming that more is better.

Ghee also has a high smoke point, making it an excellent oil for high heat cooking. Check out our large selection of gluten free healthy Indian recipes and substitute ghee for butter or oil.

The Bottom Line

Healthy cooking isn’t about avoiding fat. It’s about choosing fats wisely and using them as part of an overall balanced diet.

Keep a good-quality olive oil in the pantry, add nuts and seeds to your meals, enjoy foods such as avocado and salmon, and use butter, coconut oil and ghee in moderation.

A little good fat can go a long way toward making healthy food taste delicious.

Hi, I’m Kristina, a gluten-free recipe developer creating and testing recipes since 2012. Every recipe on this site is made in my kitchen and personally tested (with the help of my very honest family!).

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This article is for informational purposes only and is not meant to offer medical advice.