Confused about which cooking oils are best?


Are you confused about which cooking oils are best? I completely understand your confusion, especially with rampant misinformation about fats and nutrition in general. I recommend cutting out all refined oils except extra-virgin olive oil. When cooking, use extra-virgin coconut oil, avocado oil (which can be used at higher temperatures because these are highly stable oils), and even ghee (clarified butter). Ghee has a higher smoking point at 252˚ C - 485˚F and provides the same nutrients in grass-fed butter. Coconut oil tolerates temperatures up to about 177˚C - 350˚F, so it’s great for most baking and medium-high heat sautéing. Olive oil is best for low-heat cooking or used raw for dressing salads. Avocado oil, macadamia oil, and walnut oil also are wonderful raw and make great dressings.⠀

Avoid vegetable and seed oils. Canola, corn, soybean, grapeseed, safflower, peanut oil, palm oil, cottonseed, and vegetable oils should all be avoided as they’re highly processed, many of them are prone to being GMO, and they contribute to inflammation due to their fatty acid profiles. These are the types of oils used in most restaurants, especially for frying, but they can even be in seemingly healthy salad dressings. When eating out, don't be afraid to ask what kinds of oils a kitchen uses and request a healthier alternative, like coconut oil for cooking and olive oil for salads. Also avoid anything hydrogenated or partially hydrogenated. ⠀

Storage and shelf life are crucial with cooking oils. Store oils in dark, not clear, bottles and keep in a cool, dark place away from light and heat. Don’t store oils on kitchen counters or next to the stove. Always close the lid tightly and immediately store oils after using them because oxygen contributes to rancidity. Oils go bad over a span of months depending on the type. It is recommended to only purchase the amount you will actually use within two months.⠀

Source: Dr Mark Hyman