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What Oils Should You Be Cooking With?



​​Knowing what oils to cook with is so important for our health. Many people still believe that canola oil/vegetable oils/seed oils are healthy for you. This is FALSE.


Although these oils may be labeled as “heart healthy,” they actually lead to inflammation and damage in the body due to the omega-6 fatty acid content. Americans already consume a large amount of omega-6 fatty acids, while not consuming enough omega-3 fatty acids. The optimal ratio of omega-6 to omega-3 fatty acids is 1:1, but the Western diet has led to ratios being 2:1 in most populations.


Chronic inflammation leads to conditions like diabetes, heart disease, and obesity. It is important we reduce inflammation as much as possible to prevent these chronic conditions in the future.


I think it is extremely important to know what oils you should avoid and which ones you should consume.


The oils we want to avoid are:

  1. Canola oil/vegetable oils

  2. Corn oil

  3. Grapeseed oil

  4. Soybean oil

  5. Sunflower oil

The oils we want to consume and at what temperature to cook with are:


  1. Extra virgin olive oil (EVOO) should be cooked at a low-moderate heat and has a smoke point between 325-375°F. EVOO is best used on top of food as a finishing oil or mixed in dressings or sauces. Make sure to look for extra virgin and cold pressed olive oil.

  2. Avocado oil has a smoke point of 500°F, which makes it very versatile for all types of cooking. It is important to note that virgin avocado oil has a lower smoke point of 375°F

  3. Unrefined coconut oil has a smoke point of 350°F, while refined coconut oil has a smoke point of 450°F. It is great for baking or sautéing. Make sure your coconut oil is unrefined and cold pressed for optimal health benefits.

  4. Grass fed butter/ghee is also great to cook in (if you’re able to tolerate dairy). It is extremely important to make sure that the dairy you consume is 100% grass fed and pasture raised, so we aren’t consuming hormones from the cow. Grass fed butter has a smoke point of 350°F, while ghee has a smoke point of 485°F.

  5. Animal fats such as beef tallow or duck fat is another great option to cook with. Make sure your animals are coming from a quality animal (organic, pasture-raised, grass-fed). These have a smoke point of around 375°F


What is your favorite oil to cook with? Let me know below!


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