Welcome to the Ask a Nutritionist podcast, brought to you by Nutritional Weight and Wellness.

We are thrilled to have you join us today as we discuss the connection between what you eat and how you feel and share practical real-life solutions for healthier living through balanced nutrition.

Now let's get started. Welcome to our Dishing Up Nutrition's midweek segment

called Ask a Nutritionist. I'm Monica Haas. I'm a registered and licensed dietitian. On today's show

brought to you by nutritional weight and wellness, we will be talking all about oils. This question was

asked by one of our Dishing Up Nutrition listeners.

Which oils are good to use and which should I avoid? I've heard that olive oil will become

rancid at high heat, but for years I've been using it to roast my veggies because I thought

it was the healthy choice.

Please help me understand which oils I should use and for which purposes.

So let's dive into everything you need to know about oils, both from a culinary perspective

and a nutritional standpoint. And since this listener was specifically asking about olive oil, let's start there.

I bet if you're listening, you have been at the grocery store with olive oil on your list,

only to get to the correct aisle and find there are so many shelves of different choices.

We've got virgin, extra virgin, cold pressed, organic, pure, light,

and the list goes on. There are so many olive oils to choose from, so how do you know which one to

choose? When looking for olive oil, and really this goes for other types of oils as well, we're looking

for the words extra virgin or cold pressed. According to the American olive oil producers

association, olive oil that's labeled just plain olive oil means it is likely a lesser quality olive oil.

It's probably been refined through degumming, neutralization, bleaching, and or deodorization

processes.

Then it's blended with about 5 to 15% extra virgin or virgin olive oil.

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