Top Cooking Oils
What oils do I cook with?
This is a question I get asked a lot as a holistic nutritionist.
All oils have a smoke point. It is important to cook with the right oils in order to reduce:
Inflammation
Heart disease
Gut issues
Hormone imbalance
Fatigue
Headaches
Thyroid issues
And more!
“When an oil is exposed to heat, oxygen, or light, a process known as oxidation and the subsequent production of potentially harmful free radicals may occur. (11) Free radicals are harmful compounds that have been linked to many health conditions, such as cardiovascular disease, inflammatory joint disease, and chronic digestive conditions. (10) An oil’s resistance to oxidation is determined primarily by the saturation of the fatty acids found in an oil. (11) “Smoke point” is the term often used to describe the temperature at which an oil starts to oxidize, losing its integrity and releasing free radicals. (26)” Learn more here.
Here are the top fats/oils to use when you are cooking:
Heat below 350:
Virgin (unrefined) coconut oil (Smoking point 350 degrees)
Perfect for baking
Recommended to balance blood sugar
Can support metabolism & heart health
Also great for self-massage!
Extra virgin olive oil (Smoking point 350 degrees)
Great for salad dressings
Supportive of heart health
Can balance blood sugar
High heats above 350:
Avocado oil (Smoking point 520 degrees)
Can help support absorption of nutrients, which is KEY for energy & motivation
Ghee (Smoking point 485 degrees)
Has improved conditions like:
IBS, bloating, SIBO, constipation and other gut issues
Hormone imbalances as it is nourishing to the nervous system
Refined coconut oil (Smoking point 400 degrees)
Higher smoking point; so safer for cooking at high temperatures
Avoid these oils as they are harmful for the body:
Canola oil
Safflower oil
Vegetable oil
Corn oil