“What Can I Use Instead of Adding Oils to Food”

I get lots of questions about adding additional oils to foods and here is my answer.

Adding fats to food is not a good practice. New research shows that fats surround each cell in our body and don’t allow insulin to get into the cell and do its job bringing down blood sugar… this is really not good. And with Americans coming down with diabetes right and left adding oils to food is not a good practice.

Don’t add that oil – you will be much healthier without it

Keep Disease Away by Not Adding Oil

If a person stays away from added oils they will lose weight and have their cholesterol and triglycerides come down. They will have a lower risk of having cardiovascular disease, strokes, and cancer, and their blood sugar will stay in the healthy range thus helping to prevent diabetes… all of which are great.

So What Can We Do to Get Some Good Fats in Our Diet?

Instead of adding lots of oil lets eat whole foods that contain good fats such as avocados which are very good. Eat one or two avocados weekly and you will have all the good fats you need, and eat 10 or 12 olives weekly. Eat 10 or 12 nuts 2 or 3 times a week and you will obtain good fats for your body. Eat 1/4 cup of flax seeds, chia seeds, pumpkin seeds, sunflower seeds, and other seeds and you will obtain lots of great health protecting oils for your good health. And you also get all the great healing qualities of these healing foods at the same time. Plus the fiber which helps to grow probiotic bacteria and boost up our immune system.

What About Coconut Oil?

New studies also show that coconut oil works in the same way as other saturated fats and it’s really not that healthy. It will over time clog arteries and cause cardiovascular health challenges. But having a little whole coconut now and then is fine… we also get the coconut fiber which helps to grow probiotic bacteria in our gut and thus we are healthy.

What About Oils to Frying Pans and Woks?

First of all using oil to fry anything destroys all the nutrients in food. And yes, I do feel fried food tastes really great, but I don’t eat fried foods because they are deadly. But using a little bit of spray organic oil such as olive oil to a cast iron pan or a steel wok is fine. Just us it sparingly… that’s not enough oil to cause any problem. But if you are spraying oil in a pan to the point that your food is coated with oil that’s way too much. Use the least amount of spray oil possible— one or two seconds of spraying is enough.

And there are advantages to using cast iron pots and pans… they provide molecules of iron for the body thus preventing anemia. I have lots of cast iron pans at home.

Try the New Air Fryers

Also, there are new Air Fryers which work great that use air to fry foods instead of oils. Very healthy and they work great… I have an Air Fryer and use it all the time.

Ceramic Frying Pans

Also, there are healthy ceramic lined pots and pans that are none stick that can be used to brown food and do a great job… and they really work great.

What About Oils in Salad Dressings?

First of all, there is no need for oils on salads at all. In fact, my favorite salad dressing is organic honey and mustard… wonderful. And there are tons of great Whole Foods Plant-Based Recipes for fat-free salad dressings… just google “Recipes for Whole Foods Plant Based Salad Dressings” and they will come up. Plus these dressings are super tasty and easy to make. Another favorite salad dress of mine is straight balsamic vinegar, white vinegar, red wine vinegar, rice vinegar and other types of vinegar… they are all amazing used on salads and are fat-free.

What About Oils for Baking?

There is no need for adding oils in baked goods, instead use organic mashed bananas, organic mashed garbanzo beans and other beans (And they don’t add any bean flavor to baked goods either), organic mashed plums, organic mashed fruit of any kind, and organic apple sauce. All of these work great for baking cakes, cookies, just about any baked good. If the baking recipe calls for 1/4 cup of oil add 1/2 cup of one these healthy substitutes or little more. Experiment and find out which oil substitute works great for you.

Many Blessings to Everyone!

Dr. Paul Haider – Master Herbalist




Feel Free to Share – This information is meant to get you started so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.

Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 25 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, and at www.paulhaider.com – feel free to connect with him anytime.

Here is a short video bio – http://www.youtube.com/watch?v=rK6Eg-xlX3U

Check out my website at www.paulhaider.com

Dr. Paul Haider, Master Herbalist, HH, USA, Healing, Health, What to Use Instead of Adding Oils to Food, not allow insulin, Insulin Resistance, Prevent Diabetes, Lower Cholesterol, Lower Trigs, Prevent Heart Attacks, Prevent Strokes, Prevent Cancer, How to Add Good Fats, Eat Whole Foods, Avocados, Nuts, Olives, Eat Chia Seeds, Sunflower Seeds, Pumpkin Seeds, Other Seeds, Grow Probiotics, What About Coconut Oil, Clogs Arteries, Coconut Oil is Not Good in Large Amounts, Eat Whole Coconut, What About Oils to Frying Pans and Woks, Spray Oil, Spray Organic Olive Oil, Use Very Little, Air Fryers, Ceramic Frying Pans, Browning, What About Oils in Salad Dressings, No Need for Oils on Salads, Whole Foods Plant Based Salad Dressings, Recipes, What About Oils for Baking, Substitutes for Oil, No need for oil in baking, bananas, organic mashed garbanzo beans, other beans, organic mashed plums, organic mashed fruit of any kind, organic apple sauce, Prevent disease, be healthy, photo,

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About Dr. Paul Haider

Dr. Paul Haider has been a Master Herbalist for over 25 years. Dr. Haider helps those looking for healing and realization. Dr. Haider has over 4,000 articles about natural health and spirituality, a radio show, and writes for many magazines including OM Times Magazine. Dr. Paul Haider - Contact him on his Website contact form at www.paulhaider.com - and also on FB under Dr. Paul Haider
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8 Responses to “What Can I Use Instead of Adding Oils to Food”

  1. Lawrence Buck says:

    Thanks for your input on salad dressings. I am using white balsamic vinegar and no olive oil anymore. It is great.
    A little fresh lemon juice and a tiny bit of white balsamic vinegar over avocado that has been topped with bean sprouts is delicate.

    I’ll find something to try with the honey and mustard soon. Asparagus was the first thing to come to my mind, and as I think perhaps thinly sliced red bell pepper .
    The possibilities are endless as we become creative.

    Thanks for your consideration Dr. Haider.

  2. Lawrence Buck says:

    I recall your video on cabbage. Grated cabbage is a main staple for my menu. You use the honey mustard dressing on cole slaw. Sounds delicious to me.
    What kind of mustard do you prefer and what is the ratio of the honey to mustard?
    I don’t remember if you mentioned it.

    I like chinese hot mustard but I am sure Colemans English Mustard would be sensational as the choice.

    • Hi- Lawrence

      I am not that picky about mustard – I use organic mustard – 1 part mustard to 2 parts honey – and I like all mustards – and yes it’s great on cabbage – Many Blessings My Friend- Dr Haider

  3. Lawrence Buck says:


  4. Lawrence Buck says:

    Thanks for this article, there is everything here for further discussions .tomorrow I will return before I season my new wok to chat again. And ponder the topic.

  5. Lawrence Buck says:

    A beautiful sunny morning here in New Hampshire.
    I have to use our big computer. The tablet I was on last night has difficulties.

    I hope to get around to seasoning our wok today.
    I have watched a few videos on the matter and find differences in methods.
    One says high heat to smoking for 15 minutes, another says heat to 350 degrees is good enough.

    I am doing stove top procedure. I find all to be using different oils. Some say any oil is ok and others seem to insist flaxseed oil is best. One says use any white oil.
    I have quality olive oil (not white oil of course) and cold pressed coconut oil on hand.
    Neither are polyunsaturated oil as flaxseed is, but I am prone to use what is on hand here.
    Some say saturated oils and fats are best.
    I would think to use the coconut oil which is white of course and has a high smoking point at the 350 degree temperature in order to keep the apartment from filling up with smoke. We have no air vent at stove.

    Would you say my approach is good?
    Any other tips on the subject? This is the first time I am seasoning a pan.

  6. For my cast iron I use any kind of oil and place it in a 500-degree oven for 1 hour – works for me – it’s better to email me directly Lawrence – I can’t get to this from my iPhone so it makes it much slower – Many Blessings My Friend – Dr. Haider

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