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May 4, 2018

The Best Oils and Fats for Cooking

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There’s a lot of confusion about the best oils and fats for cooking and baking, so today I’m going to break it all down for you. First, it’s important to understand there are basically three kinds of fats: saturated, monounsaturated and polyunsaturated. Let’s take a closer look.

The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Saturated Fats

Saturated fats are stable, don’t go rancid easily and are solid at room temperature. Saturated fats are not the cause of our modern diseases as we’ve been told in the media. They actually play a vital role to keep the body healthy.

Here are some helpful things saturated fatty acids do for the body:
  • They are a healthy source of cholesterol which supports healthy bones, the nervous system, hormone production, proper serotonin levels, health of the intestinal wall, mineral metabolism and muscle tone. 
  • They give our cells necessary stiffness and integrity.
  • The omega-3s in saturated fats decrease inflammation and strengthen the immune system.
  • They play an important role in healthy bones – for calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated. 
  • They protect the liver from toxins.

Some healthy saturated fats that are good to include in the diet are: butter, ghee, lard, coconut oil, tallow, and duck fat. 

Monounsaturated Fats

These fats are also stable fats and are liquid at room temperature. Monounsaturated fats are best used at lower temperatures because when the heat gets turned up they oxidize. Oxidation creates free radicals and free radicals damage the cells of the body, so this is why it’s important to not use these oils at higher heats. Two popular monounsaturated fats are olive oil and avocado oil.

Polyunsaturated Fats

Polyunsaturated fats are not stable and are liquid at room temperature. These omega-6 fatty acids should be eaten in very small quantities because high levels of these fats in the diet can contribute to heart disease, weight gain and inflammation in the body. Our omega-3 to omega-6 ratio should be between 2:1 and 1:1 to maintain a healthy immune system and reduce inflammation. Some healthy forms of polyunsaturated fats are: flaxseed oil, walnut oil, and macadamia nut oil. And, we always want to stay away from processed polyunsaturated fats such as canola oil, corn oil, soybean oil, margarine, and vegetable oils. These processed oils wreak havoc on the body and should be avoided entirely.

The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Here’s a list of the best oils and fats for cooking and baking and which temperature to use them at.

Healthy fats for higher heat cooking:

  1. Ghee, or clarified butter, has become one of my favorite cooking fats. It can withstand high temperatures without oxidizing or smoking and it lends a nice buttery, nutty flavor. Many who are lactose intolerant can handle ghee because it is pure butter oil with the milk solids removed. You can either make your own or purchase from a company like Pure Indian Foods or Organic Valley.
  2. Tallow is the fat rendered from cows and is a great choice for high heat cooking such as roasting for frying. If it is from a grass-fed animal this fat is rich in CLA (conjugated linoleic acid), is an anti-inflammatory, and is rich in omega-3 fatty acids. 
  3. Lard is the fat rendered from pigs and is also great for roasting or frying. It also is rich in CLA, is anti-inflammatory and is rich in omega-3 fatty acids. 
  4. Duck Fat is another healthy saturated fat that is good for higher heat cooking. It pairs well with root vegetables and is one of my favorites to roast with. 
  5. Chicken Fat is also a great healthy saturated fat for higher heat cooking.
  6. Palm Oil or Palm Shortening, if it comes from a sustainable farm, is a good choice for cooking or baking.


Healthy fats for low to medium heat cooking and baking:

  1. Butter – Organic, pastured butter is my go-to for medium heat cooking and baking. Grass-fed butter contains healthy omega-3 fatty acids, fat soluble vitamins, is very supportive of the thyroid and endocrine system, and a healthy source of cholesterol, which the body uses to make hormones. It’s also a short-chain fatty acid that’s quickly used for energy in the body and rarely stored as fat. 
  2. Coconut Oil – this is a rich saturated fat that has antimicrobial and antiviral properties. I like to use this oil in baked goods, desserts and Asian cooking.The Best Oils and Fats for Cooking and Baking - Deliciously Organic

Healthy oils for very low temp cooking:

1. Olive oil – is most beneficial when it’s used in its raw form because of the high percentage of oleic acid, but it does has a medium smoking point, so it can be used for a light sauté or low-heat baking. I know olive oil is what’s most recommended for roasting, but olive oil will oxidize at higher heats, which breaks down the nutrients, so it’s best to use this oil at a low heat or raw.
2. Avocado Oil – a good unrefined, cold-pressed avocado oil is best used for salad dressings or very light cooking.

Healthy oils to only be eaten raw or cold:

1. Flaxseed Oil should never be heated and always consumed raw or cold. It’s a great oil to drizzle over salads, add to a morning smoothie or over other cold dishes. It’s best to use flaxseed oil in small quantities because the body absorbs it slowly.
2. Nut Oils (Walnut, Macadamia, Almond, etc) should all be eaten raw. 

What about grapeseed, hemp and rice bran oils?
These are all industrial oils and have to be heated to a very high temperature at least five times before bottling. It’s best to choose a different option for your cooking and baking. 

Here are some great articles for further reading about the importance of healthy fats in the diet:
The Skinny on Fats (a must-read!)
The Cholesterol Myths
Eat Fat, Lose Fat
The Great Cholesterol Myth

Sources:
Watkins, B A, et al, “Importance of Vitamin E in Bone Formation and in Chrondrocyte Function” Purdue University, Lafayette, IN, AOCS Proceedings, 1996; Watkins, B A, and M F Seifert, “Food Lipids and Bone Health,” Food Lipids and Health, R E McDonald and D B Min, eds, p 101, Marcel Dekker, Inc, New York, NY, 1996
Alfin-Slater, R B, and L Aftergood, “Lipids,” Modern Nutrition in Health and Disease, 6th ed, R S Goodhart and M E Shils, eds, Lea and Febiger, Philadelphia 1980, 134

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Filed Under: Thyroid Disease, Thyroid Disease | 24 Comments

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24 Comments

  1. Rhonda @ Change In Seconds

    May 7, 2018 at 12:11 pm

    Nice tips
    to Rhonda @ Change In Seconds" aria-label='Reply to this comment to Rhonda @ Change In Seconds'>Reply to this comment
  2. jen

    May 8, 2018 at 2:32 pm

    argh. i knew i should've checked with you about canola & vegetable oil!! thanks for the heads up!!!
    to jen" aria-label='Reply to this comment to jen'>Reply to this comment
  3. karen

    May 8, 2018 at 2:56 pm

    I have heard from multiple reputable sources that Olive Oil is not appropriate for high heat cooking, as you mention. But Avocado Oil is fine at higher temps per Dr. Andrew Weil and many other folks, so I am wondering why your information is so different? I use it for all cooking above 350, particularly for oven-roasting vegetables.
    to karen" aria-label='Reply to this comment to karen'>Reply to this comment
    • Deliciously Organic

      May 9, 2018 at 9:39 am

      It has a very similar fatty acid profile to olive oil, so it's best to only use it for light cooking or to use raw.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
    • Deliciously Organic

      May 9, 2018 at 9:42 am

      I also don't agree with some of what Dr. Weil has to say about other oils and fats to use for cooking. He promotes the use of canola oil (an inflammatory oil), and also says that it's ok to use olive oil for high heat cooking.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  4. Deirdre kennedy

    November 5, 2018 at 5:08 am

    Hi there, what about rapeseed oil Carrie for frying? Thank u .. also i.ve recently been told my cholesterol is high, my Dr wants me on a statin, I would prefer to sort it myself with diet, total cholesterol is 7.9 , ldl, 4.2
    to Deirdre kennedy" aria-label='Reply to this comment to Deirdre kennedy'>Reply to this comment
    • Deliciously Organic

      November 6, 2018 at 10:14 am

      Rapeseed oil is also called Canola oil and it is a very harmful oil for the body. Here's a great article that explains why it isn't an oil you want to be consuming: https://www.westonaprice.org/health-topics/know-your-fats/the-great-con-ola/
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • kim lanzillotta

        January 9, 2019 at 7:54 pm

        Thank you for sharing this! Wow! Very insightful. You are a wealth of knowledge and I trust you and the information you provide to us all. :)
        to kim lanzillotta" aria-label='Reply to this comment to kim lanzillotta'>Reply to this comment
        • Deliciously Organic

          January 10, 2019 at 9:49 am

          You're welcome! :)
          to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  5. Tina Nelson

    January 8, 2019 at 12:00 pm

    What temps are considered to be high,med, and low? I read another article that said Avocado oil an be used for baking up to 459 degrees. I don't know what to believe anymore. Thx.
    to Tina Nelson" aria-label='Reply to this comment to Tina Nelson'>Reply to this comment
    • Lea

      January 10, 2019 at 1:40 pm

      Hi Tina, I asked Carrie about that on another article. You are right in that avocado oil has a very high smoke point, however because it is high in monounsaturated fat, it oxidizes at low heat. So it’s cooking profile is actually much more like olive oil after all. I hope that helps.
      to Lea" aria-label='Reply to this comment to Lea'>Reply to this comment
      • Shela

        May 20, 2020 at 9:01 am

        Just wondering if I could use the tallow fat from my marrow bone soup I make for cooking after it has already cooked I’m broth for a long time and then skimmed from the top. Does cooking it change it’s form or anything like that?
        to Shela" aria-label='Reply to this comment to Shela'>Reply to this comment
    • Barbara

      January 10, 2019 at 3:08 pm

      I also heard that about high smoke point of Avocado oil. Upon further investigation, it seems that if it is refined (without hexanes and other toxins), it has a smoke point up to 500 F., but if it is virgin, then it becomes like olive oil with a much lower smoke point (between 220 - 350). Chosen Foods makes an Avocado Oil for higher temps that is cold pressed and refined.
      to Barbara" aria-label='Reply to this comment to Barbara'>Reply to this comment
      • Deliciously Organic

        January 14, 2019 at 1:09 pm

        I don't recommend using any oils that have been refined because they cause inflammation. It's better to stick with ghee, tallow, lard, etc. for high heat cooking.
        to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  6. Rachel

    January 9, 2019 at 1:50 pm

    You did not mention sesame seed oil and sunflower oil. I assume they are harmful too? Or...? Thanks!
    to Rachel" aria-label='Reply to this comment to Rachel'>Reply to this comment
    • Deliciously Organic

      January 10, 2019 at 9:54 am

      Sesame oil is good, but sunflower oil is an omega-6 and so it's best to only use if it's organic, unrefined and eaten in very small quantities.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • Rachel

        January 10, 2019 at 11:23 am

        Thanks so much. This is really helpful!
        to Rachel" aria-label='Reply to this comment to Rachel'>Reply to this comment
  7. Lea

    January 9, 2019 at 2:45 pm

    Hi Carrie, awesome info. However, would this hemp oil be ok? It’s cold pressed from Nutiva. Is there an additional concern besides being highly processed/heated, with hemp oil that you know of? https://store.nutiva.com/products/organic-hemp-oil I look forward to your reply, I learn SO much from your articles!
    to Lea" aria-label='Reply to this comment to Lea'>Reply to this comment
    • Deliciously Organic

      January 10, 2019 at 9:50 am

      You're welcome! :) Hemp is ok on occasion but you don't want to cook with it.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • Lea

        January 10, 2019 at 1:35 pm

        Thank you!!!!
        to Lea" aria-label='Reply to this comment to Lea'>Reply to this comment
  8. Heather Perine

    December 19, 2019 at 7:05 am

    Hi! What about grapeseed oil? Thanks :)
    to Heather Perine" aria-label='Reply to this comment to Heather Perine'>Reply to this comment
    • Heather Perine

      December 19, 2019 at 7:05 am

      Oops nevermind :) keep reading silly... ha ha. Thanks great article!
      to Heather Perine" aria-label='Reply to this comment to Heather Perine'>Reply to this comment
  9. Molly

    July 15, 2020 at 9:32 pm

    Do you need to melt solid fats before tossing vegetables in them to roast? Or just place chunks around the pan?
    to Molly" aria-label='Reply to this comment to Molly'>Reply to this comment
    • Deliciously Organic

      July 17, 2020 at 11:16 am

      Yes, it's best to melt them and toss before roasting.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment

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Hi, I’m Carrie Vitt, FNTP
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Through unprocessed, organic food and detox I’ve reversed Hashimoto’s disease, chronic migraines, IBS and eczema.

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