Good fats for cooking:
When it comes to any food, keep in mind that where it comes from and how you store it can matter greatly. Traditional oils should be cold-pressed. Organic when possible (especially when dealing with animal fats as the fat is where toxins/pesticides are stored). Do the best you can, and don’t get overwhelmed by all the choices.
- Coconut Oil (Use expeller pressed to avoid a coconut flavor)
- Tallow
- Lard
- Butter
- Palm Oil (Although, please find from a sustainable source as so much palm oil today is being harvested in horrific ways. When in doubt just stick with coconut oil.)
- Extra-Virgin Olive Oil (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)
- Avocado Oil (Great for non-heat dishes)
- Other fats (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats).
Oils to be used sparingly:
The following oils are okay in moderations. Most contain high levels of Omega-6 fatty acids, so they shouldn’t be consumed freely. But they are considered natural fats, and do have health benefits. They are not great for high heat cooking, but acceptable in dressings, mayos, and other non-heat foods.
- Walnut Oil
- Flaxseed Oil
- Macadamia Nut Oil
Oils to avoid completely:
Here’s the big list I avoid as much as possible:
- Canola Oil
- Corn Oil
- Soybean Oil
- “Vegetable” oil
- Peanut Oil
- Sunflower Oil
- Safflower Oil
- Cottonseed Oil
- Grapeseed Oil
- Margarine
- Shortening
- Any fake butter substitutes
Simply skipping these oils in the grocery story isn’t too hard. But keep in mind that most processed foods contain these oils, too. Salad dressing, condiments, crackers, chips… check your ingredients.
Don’t buy them. In fact, just skip processed foods and you’ll save yourself a lot of trouble.
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