Nutrition Tier Lists: Fats & Oils

Just like a squeaky wheel on a car, for those of you who have been asking for this forever, here's your oil. And your fats while you're at it.
Fats & Oils are one of the most overlooked food groups out there and undeniably one of the most controversial.
And it's not hard to see why. It's a complex topic with a lot of conflicting science that we have to use in our everyday cooking.
However, when people actually study the fats instead of just chewing it, we do find some pretty compelling evidence on which ones we should be using regularly, occasionally and never. Let's discuss.

What I Would Change:
Not necessarily a change, but in regards to many vegetable oils, especially seed oils, we do see a very similar situation as with our Grain Tier List. The fact that human involvement can be the real enemy.

If I were to change anything in hindsight, it would be to move Canola, Safflower and Sunflower Oils down to the C Tier, while acknowledging their potentially healthier, monounsaturated, often cold pressed versions, but letting the actual visual itself serve as a warning for the potentially more harmful ones.

All nutrient data is pulled from the USDA's National Nutrient Database for Standard Reference.

Introducing: Fats & Oils - 0:00
Almond Oil - 3:58
Avocado Oil - 4:46
Butter - 5:17
Canola Oil (Read Description) - 6:48
Chicken Fat - 7:41
Coconut Oil - 8:38
Corn Oil - 10:02
Cottonseed Oil - 11:25
Duck Fat - 11:56
Flaxseed Oil - 12:33
Ghee - 13:31
Goose Fat - 14:24
Grapeseed Oil - 14:49
Hazelnut Oil - 15:26
Lard - 15:50
Margarine - 16:32
Olive Oil - 17:45
Palm Oil - 18:49
Peanut Oil - 19:27
Rice Brain Oil - 19:54
Safflower Oil (Read Description) - 20:33
Sesame Oil - 21:25
Shortening - 22:06
Soybean Oil - 22:49
Sunflower Oil (Read Description) - 23:15
Tallow - 23:53
Walnut Oil - 24:28
Conclusion - 25:11

#fat #oil #nutrition #nutritiontierlist #lipids #diet #tierlist #calories #weightloss

[Talon_Fitness]

Keep in mind that everything I would change in these videos is always in the description and in hindsight I do have a few notes for this list in particular addressed there.

[melongl]

It’s important to mention how some oils, such as canola, palm, and safflower are usually highly processed, and it becomes a trans fat after hydrogenation.

[koolqeee]

I love that you're consistently sticking to this info-mercial / powerpoint presentation style theme. This is peak video editing and I'm here for it.

[Ninjaananas]

These tier lists are always a delight.

[harrymaciolek]

Lard never recovered from the attacks against it in advertising campaigns for Crisco, Procter & Gambles’s cottonseed oil product. This occurred around 1910.

[boomerix]

It's quite incredible how Margarine managed to propagandise itself as the healthier option to lard and butter.
The last time I mentioned to someone that Butter is far healthier than Margarine I was looked at if I was crazy.

[mattia]

I don't remember the last content creator I used to be so excited about for new content dropped. Keep it up Talon!

[chihao]

One of the issues that healthy people care about is spices. Looking forward to a video about spices.

[steveng]

The highly processed seed oils should all be F-tier.

[revoverrock]

*Takes seat, sips olive oil, takes a bite of butter*
Okay DocDoc, give me the bad news

[noticemesenpai]

keep in mind that there was a research looking into avocado oils, and most of them did not contain 100% avocado oil, but it was mixed with other oils.

[davidtheloafward]

Great list! I'm happy you gave margarine the disrespect it deserves. Horrible product.

[clobbopus_used_beat]

You're providing such an important service to myself and every other undereducated American. There's no doubt that I'm healthier from having watched your videos and the way I think about food in general has changed a ton. To me, one big barrier to eating better is figuring out what the hell is actually better. As well as having variety in what I eat without sacrificing nutrition. Between the grain, and meat videos alone I'm eating very, very well in every sense of the word

[DaboooogA]

Fascinating to see how we've changed our attitude to certain fats/oils in recent years

[ElijsDima]

Could you do a list on Organ Meats specifically? (livers, hearts, lungs, kidneys etc. - ppl say they are good but surely they aren't equally good).

[_Painted]

Something interesting/unfortunate about palm oil is that it actually naturally contains a much higher vitamin content when first harvested, but the vitamins cause the oil to be colored orange so they're removed and bleached from the oil before selling it in order to fit usual consumer expectations. If most consumers preferred the healthier, less processed version of palm oil, the producers could actually just skip that processing step to make what I would consider a superior product.

[ilavalolipop]

I love this one. Yes, oils and fats are so controversial. And as you said, justifying your own choices is the best we can do. I’m a big believer in fats as part of a healthy diet and will personally never be leaving them out. I was happy to see all my favorite oils in B tier or above based on your ratings, and processed oils I already avoid like shortening and margarine in the F tier. And I learned that I aught to give hazelnut oil a try too!

[reggieferns]

Never clicked on any video so fast. Love these tier lists. I have literally taken notes from your vids to help me shop more of the top tier items.

[Im-just-Stardust]

I couldn't agree more when you said that fat are necessary. I used to be skinny my entire life training way to much and eating very little, and when I finally took some weight I felt SO MUCH better. Like incredibly better. A bit of fat is essential for the well being, at least it was for me.

[chechli]

You should do a tier list about different kinds of pickles and ferments, and maybe compare some of them how they stack against their fresh equivalents. I've heard a lot of good things about them, but I'm curious how good they are exactly.