Recognize Healthy Oils and Butters

Buy the best oils. "Extra virgin unfiltered" oils are expensive and sold in dark bottles or tin containers and best used raw. Do not expose them to great heat. You can buy these oils in a regular as well as health food stores . The most common is olive oil.
Buy less expensive "Extra virgin filtered" oils for cooking, baking, and frying. They are lighter in color, because some nourishing ingredients are filtered out. You can buy these oils in regular as well as health food stores. The most common is olive oil.

Buy less expensive "Refined" oils only if you are very poor. More of good ingredients are removed through the use of one or more chemicals. They are good if you design your own oil stove, or try to make gasoline out of oil. They are available as soy = vegetable oil, corn oil, canola oil, peanut oil, and others in regular food stores. Buy the best "Raw nut butters". They are expensive, but contain all the goodness of nature. They are best used raw as spreads, as side dishes mixed with olives, mushrooms, fruits or else. They are available from different nuts in health food Stores.

Buy "Refined nut butters" for baking for adding to cooked food. They are a little less expensive because some of the ingredients are already removed, although much more gentle than in refined oils. They are also available in Health Food stores. It is better to bake and cook with oils if these butters are too expensive.

Buy "Spreads and butters" in the regular food store only if you cannot afford the Health Food Store supplies. But read the label carefully. Cream and milk give no spread, a hardening ingredient is required through the use of hydrogenated oils. A preservative is also required. The body can not digest trans fat, which is a side product of hardening oils. It is mostly not labeled as trans fat but occurs hidden under saturated fat. It occurs in bakery products, ice cream, energy bars, and endless other products and causes endless health problems.