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8 Healthy Cooking Oils

What oil should I use for cooking?  What fat should I not cook with?  What about vegetable oil?  Soybean oil is in every store-bought salad dressing and that’s a vegetable so it’s okay, right?  There is so much information/misinformation “out there” about dietary fat, that even I get confused!  I read a bunch of articles from authors I trust and here’s the synopsis of my research…

If these are in your pantry, stop what you’re doing and throw them away:

  • Shortening
  • Vegetable oil (soybean, sunflower, safflower, canola oils)

These are highly processed and are found everywhere in the Standard American Diet.  They are unstable, pro-inflammatory, and are linked the increase of inflammatory diseases such as heart disease, Type 2 diabetes, arthritis, asthma, cancer, and auto-immune diseases.

For high heat cooking (stovetop cooking medium-high or above, baking above 400 degrees Fahrenheit):

  • Ghee
  • Grass-fed butter
  • Avocado oil

For low heat cooking (stovetop cooking on low to medium temperature, baking at 350 degrees Fahrenheit or below):

  • Extra-virgin olive oil
  • Coconut oil

Room temperature (do not heat):

  • Above oils
  • Macadamia oil
  • Walnut oil

These are great as salad dressings, drizzled on cooked vegetables, etc., and not for cooking.


  • Store oils in dark (not clear) bottles
  • Do not store on the kitchen counter near the stove
  • Buy only the amount of oil you will use in 2 months
  • Organic designation prohibits GMOs as well as hexane use for oil extraction
  • Purchase unrefined, cold-pressed or expeller-pressed oils

Since I wrote this post, I’ve printed it and keep it on my fridge, so it’s a convenient reference when I’m cooking.  I hope you find it useful, too!

Posted by Karole Beck at 12/1/2016 5:13:00 PM
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