Not all oils react the same way to heat. Some are perfect for cooking, others are consumed exclusively cold. And that changes everything when you watch your fat intake. To lose weight, it is not so much the oil itself that should be feared, but rather its inappropriate use.
Should we ban oil to lose weight? An expert’s opinion
Before giving in to the preconceived idea that all fat should be removed, Raphaël Gruman prefers to clarify. “Oils provide different fatty acids, called mono and polyunsaturated. These are the famous omega 3, 6 or 9“, he explains.
In other words, certain fats are beneficial — provided they are dosed correctly. The trap lies more in ultra-processed products and fried foods rich in saturated fatty acids. These are the ones that should really be avoided if the goal is to lose weight.
What oil to use for cooking without gaining weight?
The important thing, according to Gruman, is to vary the oils and adapt their use. Each oil has its own characteristics, including its smoke point (the temperature at which it becomes toxic). Here are some concrete examples:
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Sunflower oil:
ideal for frying thanks to its high smoke point; -
Olive oil:
perfect for gentle or low temperature cooking; -
Rapeseed, walnut or grapeseed oil:
to eat raw, as seasoning only.
No oil should be avoided in itself, but their proper use determines their nutritional value. It is therefore more a question of method than of prohibition. A common mistake is to heat oils that are not suitable for cooking, or to overuse them under the pretext that they are “healthy”.
How to properly dose your fats on a daily basis?
No need to take out the scales every meal. For Raphaël Gruman, a simple reference is enough: “one tablespoon of fat per meal“. This dosage includes oil, but also butter, cream or sauces. It also encourages favoring polyunsaturated fatty acids, better for cardiovascular health and satiety.
This moderate dosage allows you to benefit from the qualities of vegetable oils without going into excess. Alternating oils, respecting their respective uses and not combining several sources of fat in the same dish, these are the three reflexes to adopt to cook lighter, without sacrificing flavor.