HELP! Which Oils Should I be Cooking With?!

My favorite oils to cook with. Quality matters!

Oils are one source of fat that we use in our cooking all the time. Fat is an important part of our diet; it’s one of the three macronutrients (the others being protein and carbohydrates). While fats are finally overcoming an unfair bad reputation, it’s important to note the distinction between GOOD and BAD fats and to understand how to use the good ones while cooking in the kitchen.

Good fats help with:

Brain functioning
Hormone production
Strengthening our immune system
Slowing digestion
Maintaining stable blood sugar levels

Now, let’s chat about how to cook with various oils and fats in the kitchen. Even when using good fats, like extra virgin olive oil, they can turn into unhealthy fats if used in the wrong way. What do I mean by this? Well, all fats have a smoke point, and when heated beyond its smoke point, the oil/fat oxidizes. The process of oxidation means that harmful free radicals are released and enter our bodies. Free radicals create oxidative stress, which is associated with premature aging, autoimmune disorders, and diseases in the central nervous system (like Alzheimer's).

Another thing to note, light and exposure to air may also cause oils to oxidize. Therefore, buy oils in dark glass bottles and store in cupboards.

So, let’s break this down. Here are various healthy fats/oils and their smoke points:

Coconut Oil

Smoke Point: 350-365 degrees F
Use For: Roasting and cooking at low to medium temperatures

Extra Virgin Olive Oil

Smoke Point: 325-375 degrees F
Use For: Low temperature roasting/cooking or and for dressings

Grass Fed Butter

Smoke Point: 350 degrees F
Use For: Roasting and cooking at low to medium temperatures

Grass Fed Ghee

Smoke Point: 480 degrees F
Use For: High temperature roasting and cooking

Avocado Oil

Smoke Point: 530 degrees F
Use For: High temperature roasting and cooking

As a rule of thumb, I do my best to avoid oils that are man-made and industrial seed and vegetable oils, like canola oil, vegetable oil, sunflower oil, and safflower oil. They are highly processed and high in Omega 6s, which lead to inflammation in the body.