Cooking at home can be a fantastic way to control what you eat and maintain a healthy diet. However, even when you have the best intentions, certain cooking mistakes can sabotage your weight loss efforts and lead to unexpected weight gain. From using too much oil to overestimating portion sizes, these common errors can add hidden calories and unhealthy fats to your meals.
We checked in with Lisa Richards, registered nutritionist and creator of The Candida Diet, and Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, to find out two unexpected mistakes you might be making when cooking that’s leading to weight gain. They revealed that using extra virgin olive oil mixed with refined oils and using canola oils are the mistakes to avoid. Read on to find out why.
1. Using EVOO Mixed With Refined Oils
EVOO contains predominantly monounsaturated fats, which are beneficial for heart health. However, refined oils often contain higher levels of less healthy fats, like omega-6 polyunsaturated fats. An imbalance in these fatty acids may lead to increased inflammation, potentially contributing to weight gain over time.
"Extra Virgin Olive Oil is one of the most commonly used oils on the planet, but it is important to ensure you aren't getting EVOO mixed with refined oils, as is the case with many brands," Best says.
Olive oil can be used for "just about any food; it's ideal for sautéing vegetables and foods you'd like to keep on the lighter side" that do not require high heat or long cooking times. Best shares that "some manufacturers cut cost and quality by adding refined oil to their formulations. Because of this mislabeling and deception, there are now pure quality certifications you can look for when selecting EVOO, specifically the California Olive Oil Council (COOC)," Best suggests.
2. Cooking With Canola Oil
Canola oil, like other cooking oils, packs a lot of calories. If you consume too much of any oil, including canola oil, without feeling full, it could lead to weight gain unless you balance it with how much energy you burn overall.
"Some oils are created in such a way that contributes to their negative health effects," she says. While Richards adds that canola oil is "at the top of this list," though it is a popular cooking oil and thought to be healthy, it is "quite the opposite." "It is considered healthy because canola oil is made using omega-3 fats, but these fats are fragile and denatured during the high heat processing," she advises.
Richards recommends opting for avocado, as it can provide heart-healthy fats and tastes just as delicious. "Avocados seem to be the newest trend in health fads," Richards acknowledges. "While consuming all things avocado may be a trend, they have the nutrients to back up their health claims." By replacing your traditional cooking oil or spray with avocado-based ones, you are "enhancing the health benefits of your meal through heart-healthy and anti-inflammatory essential fatty acids," she says.
