Jeff Nobbs (one of OP’s sources) says polyunsaturated fatty acids are the real culprit and provides a helpful chart. Tl;dr coconut oil is great, olive and avocado oil are pretty good, avoid canola/peanut/rice bran/corn/sunflower. (Sesame isn’t on the chart but IME it’s used in pretty small quantities anyway).
Jeff Nobbs (one of OP’s sources) says polyunsaturated fatty acids are the real culprit and provides a helpful chart. Tl;dr coconut oil is great, olive and avocado oil are pretty good, avoid canola/peanut/rice bran/corn/sunflower. (Sesame isn’t on the chart but IME it’s used in pretty small quantities anyway).
It’s hard to get much oil from whole versions of the source foods. My quick calculation say you can add ‘5 tbs soybean oil requires six blocks of tofu’.