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Nutrition and daily life

Oils and butter — food card: energy and moderation

Olive oil, sunflower oil, butter and ghee are everywhere in our cuisine, from plov to sweets. Fat is the most concentrated source of energy. This card covers the types of oil, their benefits and sensible use during treatment.

Last updated: ~2 min read
Plant oils and butter are sources of energy
Figure 1.Plant oils and butter are sources of energy.

01Short answer

Fats are the most energy-dense part of food: 1 g of fat gives 9 kcal. They also help the body absorb vitamins A, D, E and K. Plant oils (olive, sunflower, flaxseed) are rich in unsaturated fats and better for everyday use; butter and ghee are high in saturated fat and are used in moderation. When you are losing weight, oil easily adds calories to food. Avoid reheated frying oil.

02Simple explanation

A teaspoon of oil gives about 40–45 kcal, a lot of energy in a small volume.

Plant oils contain unsaturated fats, which are better for the heart.

Butter is tasty but high in saturated fat, so use it in moderation.

Fat helps the body absorb fat-soluble vitamins.

03Scientific explanation

The WHO advises keeping saturated fat below 10 % of energy and trans fat below 1 %.

ESPEN 2021: in people with cancer who are losing weight, fat is a safe way to raise the energy density of food.

Frying: when oil is heated past its smoke point and reused, oxidation products form.

04What happens in the body?

What does oil provide?

Energy, essential fatty acids (omega-3 and omega-6) and vitamin E. 1 tablespoon of olive oil ≈ 120 kcal.

A golden drop of olive oil falls into a small dish, light rising from it.
Figure 2.Olive oil provides healthy unsaturated fats.

Which to choose

Daily: olive, sunflower or corn oil. In small amounts: butter and ghee. Avoid margarine and products with trans fats.

When losing weight

A spoon of oil in porridge, mash, soup or pasta adds calories without increasing the amount of food.

A teaspoon of olive oil drizzled over a bowl of warm porridge.
Figure 3.A spoon of oil easily adds calories.

Storage

Keep oil closed in a dark, cool place. Throw away oil that smells rancid.

05Oil: four steps

Sealed bottle, fresh oil, cook with little, store in the dark.

Sealed bottle — Dated, fresh.1Sealed bottleDated, fresh.
No reuse — Fresh oil instead of old frying oil.2No reuseFresh oil instead of old frying oil.
Use a little — Bake, stew.3Use a littleBake, stew.
Store in the dark — Cool, closed.4Store in the darkCool, closed.
EnergyIn a small volume.
Unsaturated fatsFor the heart.
Vitamin absorptionA, D, E, K.

06Key points at a glance

TopicIn brief
What does oil provide?Energy, essential fatty acids (omega-3 and omega-6) and vitamin E. 1 tablespoon of olive oil ≈ 120 kcal.
Which to chooseDaily: olive, sunflower or corn oil. In small amounts: butter and ghee. Avoid margarine and products with trans fats.
When losing weightA spoon of oil in porridge, mash, soup or pasta adds calories without increasing the amount of food.
StorageKeep oil closed in a dark, cool place. Throw away oil that smells rancid.

07Key terms

Unsaturated fat
The heart-friendly fat in plant oils.
Saturated fat
The fat in butter and animal fats.
Trans fats
Harmful fats from industrial processing.
Smoke point
The temperature at which oil starts to smoke.
Energy density
Calories in each gram of food.

08Key points

  • Oil is the most concentrated energy.
  • Plant oils every day.
  • Butter in moderation.
  • No reused frying oil.
  • When losing weight, add a spoon of oil to food.

09Frequently asked questions

Does olive oil cure cancer?

No. Olive oil is part of a healthy diet, but it is not a treatment.

Is ghee harmful?

Not in small amounts. For people losing weight it can be a source of energy, but ask your doctor if you have heart problems.

Can I eat fried food?

Sometimes, but stewed, baked and boiled food is lighter on the stomach.

10Questions for your doctor

Take these questions to your appointment. The ones you save are collected on the “My questions” page and stay on this device only.

  1. Does olive oil cure cancer?

  2. Is ghee harmful?

  3. Can I eat fried food?

My questions

12Sources

  1. NHS. Fat: the facts
  2. American Heart Association. Dietary Fats
  3. World Health Organization (WHO). Healthy diet (fact sheet)
  4. National Cancer Institute. Eating Hints: Before, During, and After Cancer Treatment
  5. Clinical Nutrition (ESPEN), 2021. Muscaritoli M et al. ESPEN practical guideline: Clinical Nutrition in cancer
  6. NHS (UK). Dehydration
  7. European Food Safety Authority (EFSA), 2010. Scientific Opinion on Dietary reference values for water
  8. National Center for Complementary and Integrative Health (NCCIH). Cancer and Complementary Health Approaches: What You Need To Know
  9. National Center for Complementary and Integrative Health (NCCIH). St. John’s Wort
  10. National Center for Complementary and Integrative Health (NCCIH). Turmeric
Medical disclaimerThis information is for educational purposes only and does not replace medical advice.
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