Abstract: Disclosed is a fat or oil useful for cooking applications which includes from 10 to 90% by weight diacylglycerols, and has a SFI of at least 15% at room temperature. In particular embodiments, the fat or oil is derived from palm oil, palm kernel oil, coconut oil, sunflower oil, soybean oil, corn oil, rapeseed oil, grape seed oil, rice bran oil, sesame oil, and peanut oil, or any combination thereof. In some cases, the fat or oil exhibits health benefits including lowered serum LDL, raised serum HDL, lowered total serum cholesterol, reduced risk of metabolic syndrome, reduced risk of diabetes mellitus, enhanced fetal health, enhanced insulin sensitivity, reduced risk of hypertension, and enhanced resistance to obesity per unit of consumption. Food compositions and methods of health enhancement utilizing the fats and oils of the invention are also disclosed.