We all use oils every day in various ways in our lives, whether it be to cook with, or even use for beauty or health related reasons. There are different many, many different oils out there. So how do you know which ones are the best to use all the time? Here are a few of the most popular oils out there and a couple facts as to why they are good or bad for you. I personally use olive oil and coconut oil the most in my life for various reasons.

GOOD

Olive Oil

The main type of fat found in all kinds of olive oil is monounsaturated fatty acids (MUFAs). MUFAs are actually considered a healthy dietary fat. If your diet replaces saturated and trans fats with unsaturated fats such as MUFAs and polyunsaturated fats (PUFAs), you may gain certain health benefits.

MUFAs and PUFAs may help lower your risk of heart disease by improving related risk factors. For instance, MUFAs have been found to lower your total cholesterol and low-density lipoprotein cholesterol levels. MUFAs may also help normalize blood clotting. And some research shows that MUFAs may also benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

But all olive oil is not created equal. Unrefined extra-virgin olive oil is best. Because it's pressed at very low levels of heat, the precious health-giving polyphenols are preserved. So don't ruin it by heating it at high temperatures!

Almond Oil

A good oil with a high level of monounsaturated fat and a high smoke point (430°F).

Peanut Oil

This is another oil high in monounsaturated fat, but because of its omega-6 content, it's best to use unrefined peanut oil in moderation.

Sesame Oil

Used extensively in Asia, sesame oil contains some monounsaturated fats. Some of its benefits come from its unique antioxidants, which aren't destroyed by heat. It also contains phosphatidylcholine, an important nutrient for the brain. I'd limit its use, however, because it does have a high amount of omega-6 fats.

Coconut Oil

Coconut oil is a superfood. Most of the saturated fat in coconut oil is the type known as medium chain triglycerides, which the body prefers to use for energy rather than store as body fat. It contains a couple of powerful antimicrobal fatty acids - lauric acid and caprylic acid - and produces ketones, a wonderful source of energy for the brain. This is a good example of a fat that was wrongly demonized because it's saturated. It also holds up to high heat very well and imparts a nice, nutty taste to foods.

I use coconut oil personally for many various health related reasons including an eye makeup remover and an all-over body lotion. I like to throw some coconut oil in my smoothies to get those health benefits in in a healthy, raw way. I also love to use coconut oil as an oil when I make sweet potato fries, or as my base oil when I make popcorn on the stove because it brings the slightest sweet flavor to those foods. I LOVE coconut oil!

Butter

Butter from grass-fed cows is a wonderful fat. You can't beat the taste, it stands up to heat and new research indicates that full-fat dairy such as butter has significant health properties and may even help combat obesity. Its kissing cousin, ghee, is essentially clarified butter (i.e., with the milk solids removed) and is used throughout India and in Ayurvedic medicine.

Palm Oil

Palm oil (not palm kernel oil) is another plant-based saturated fat that's been unfairly demonized. It's high in a particular type of vitamin E called tocotrienols, which have been shown to have a protective effect on the brain. I strongly recommend Malaysian palm oil - due to the Malaysian government's pro-environmental policies, this oil is produced using sustainable practices.

BAD

Canola Oil

All canola oil (except organic) is GMO, and is highly processed, to boot. Despite its (undeserved) reputation as a health food, I would not have this oil in my kitchen.

Soybean Oil

This oil is almost always refined, and - unless it's labeled organic - is a GMO (genentically modified . I'd recommend avoiding soybean oil.