When you are cooking with oil, use good quality extra virgin olive oil. It is more expensive than vegetable oil, but the health benefits are significant so it’s worth the cost. Olive oil is rich in monounsaturated fatty acids (MUFA), which not only with keep your heart healthy and blood sugar levels stable, but also help weight loss. Because olive oil promotes satiety, you automatically eat less.
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If you find olive oil too expensive, you could try using cooking spray wherever you can so you don’t use oil while cooking. Pans that are non-stick hardly need any oil.