Healthy Fats

To cook, or not to cook: which oil’s are best, and which should be avoided at all costs?

My typical goto oil is avocado, though I do use butter, coconut, and olive as well. Avocado oil has a higher smoke point, and a neutral flavor profile. I use it for cooking as well as for salad dressing , mainly because of the neutral profile. I’ve heard differing opinions on cooking with olive oil.

Safest for Cooking

These oils are best for frying, baking, broiling, and roasting. Butter is also safe for baking

  • Beef Tallow
  • Ghee
  • Chicken Fat
  • Goose Fat
  • Duck Fat
  • Coconut Oil
  • Lamb Tallow
  • Lard
  • Red Palm Oil
  • Avocado Oil

Safer for Cooking

These oils are best for quick stir frying and light sautéing. Best when cold extracted and expellar pressed.

  • Butter
  • Macadamia Nut Oil
  • Olive Oil
  • Peanut Oil
  • Sesame Oil

Unsafe for Cooking

Do not heat these oils, they are best if raw and unprocessed.

  • Almond Oil
  • Black Currant Seed
  • Evening Primrose
  • Flax Oil
  • Pumpkin Seed Oil
  • Grapeseed Oil
  • Hemp Oil
  • Pine Nut Oil
  • Hazelnut Oil
  • Walnut Oil
  • Rice Bran Oil
  • Safflower/Sunflower Oil

Unsafe (don’t Consume)

These oils are highly processed; often from genetically modified seed, and are heated and extracted with toxic chemicals.

  • Canola/Rapeseed Oil
  • Corn Oil
  • Cottonseed Oil
  • Soybean Oil
  • Vegetable Oil
  • Vegetable Shortening
  • Partially Hydrogenated Fats/Oils