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Fat, along with carbohydrates and proteins, is one of the three macronutrients that provide the energy required for a person's metabolic system to function. They are not just the source of energy but are major components of various biochemical functions carried out in our bodies such as hormone synthesis, neurotransmission, absorption of fat-soluble vitamins such A, D, E & K. You have probably learned by now that fats are categorized under two varieties; the fantastic fats and poor fats. The fantastic fats are good because they boost good cholesterol and reduce bad cholesterol. Saturated tend to improve LDL cholesterol which are the bad cholesterols in our blood. Our bodies are well designed to run primarily on fat as a main source of energy and during this process, though it produces ketone bodies they don’t harm your health. That being said, we still must be mindful of our daily fat intake and make wise decisions while choosing the best and the healthiest cooking oils while on a paleo or AIP diet.
Here are the three healthiest cooking oils that you can use while on Autoimmune Protocol:
1. Avocado Oil: Avocado is the only fruit that is made of fats. These fats are healthy and are often used to produce oil. Although not as famous as olive oil, it is predominantly used in the paleo diet due to its excellent nutritional value and antioxidant properties. It is rich in a heart-healthy compound called oleic acid and is typically made of 12% of saturated fat and 13% of polyunsaturated fat which is considered to be the healthy ratio of fats for daily intake. Apart from the fantastic benefits to the heart, it is great for your skin and also known to alleviate inflammation in patients with Autoimmune disorders like bronchitis, Asthma, Arthritis, etc.
Best used for: roasting, baking, and frying, salad dressing
Smoke Point: Avocado is stable even at high temperature because of its high antioxidant properties and has a high smoke point of 375 0F.

2. Coconut Oil: Coconut oil is widely popularized in recent times for its numerous evidence-based health benefits. It is often called a super food for its excellent nutritional content in terms of protein and fat content. Coconut oil has a unique combination of fatty acids that can have profound health benefits on heart health, brain function and can also help in a healthy weight loss. The fatty acids in coconut oil are known for healthy fat burn, improve our energy levels, help improve good cholesterol (HDL) and reduce the risk of heart diseases. Studies have also shown that coconut oil has a ketogenic effect on our bodies that help in treating epilepsy, Alzheimer's, and other conditions. Just like any other oil coconut oil works great in maintaining our skin health when used externally and also known for its age-defying properties.
Best used for: Baking & sautéing
Smoke Point: relatively low when compared with Avocado and Olive Oil 350F

3. Olive Oil: Olive oil is predominantly known for its role in the Mediterranean diet, its abundant health benefits, reduction in risk of cardiovascular diseases, weight loss management plus a boost in overall longevity. To reap maximum nutritional benefits from using this oil, choose only extra virgin cold-pressed, which ensures maximum quality. Extra virgin cold-pressed Olive Oil is rich in polyphenols and antioxidants. These antioxidants keep it stable even at high temperatures up to 375F. But it is advised that you use olive oil only on medium heat for the best tasting flavor.
Best used for: Sautéing and salad dressings
Smoke Point: Extra Virgin 325-375°F

Wrap up:
Although these oils are listed in AIP, it is advised that you limit the use of oils or your total fat intake to just 25 to 35% of your daily calorie intake. This means 20 to 44 grams of fat for a person whose daily calorie requirement is 2000 calories. For those on a weight loss program, it is advised that you cut it down to 10% of your daily calorie Intake. A balanced diet with the right composition of carbohydrates, proteins, and fat is the key to good health. At Autoimmune Health & Nutrition, we aim to provide optimal nutrition for people on the Autoimmune Protocol. The Paleo Perfection Collagen Protein powder has the right amounts of protein, healthy fats, and the omega 3 fats which are good and beneficial to boost your overall health.