Over the weekend I was asked what type of oil is best for cooking and realized that I have so much to say about this topic. Like most nutritional advice out there, there is so much misinformation when it comes to what type of oils to use and avoid. Don't worry - I'm here to break it down for you!
So it is okay to consume oils?
Oils can be a great source of healthy fats which are essential to our diet, especially the ones that our bodies don't produce on their own (hence the term essential fatty acids). You just want to make sure you are consuming them in balance and from good sources. So when it comes to oils, always go for organic, unrefined, cold-pressed or expeller pressed oils. Here are some of my favorite!
Extra virgin olive oil (EVOO): Protects the heart, promotes weight loss, and fights against cancer, while also having skin promoting properties. It is said to reduce the risk of type 2 diabetes, due to its high polyphenol content.
Coconut oil: Coconut is very thyroid- friendly. The lauric acid it contains is soothing to the endocrine system and its medium-chain fatty acids digest quickly which makes it a great energy source for the body. This also makes it supportive of liver function and hormones which both help with weight loss.
Avocado Oil: Almost 70% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid that reduces inflammation and combats cancer.
Ghee (clarified butter): High in vitamins D and A, omega-3 fats, and butyric acid, which can boost immunity and help inflammation, as well as protect against colon cancer.
Grass-fed butter: Similar to ghee, grass-fed butter has cancer-fighting nutrients like conjugated linoleic acid (CLA) that can also help build muscle and aid in weight loss.
Although these all have great health benefits, some are better than others for cooking, due to having higher smoke points. The smoke point of an oil is the point at which an oil begins to smoke. When an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body and can cause cancer.
So what type of oils are best for cooking?
Ghee has a high smoking point at 400˚ to 500˚F
Similarly avocado oil has a smoke point of about 500˚F
Fresh, organic (or raw) butter is good, too, but better for spreading than for high heat cooking.
Coconut oil tolerates temperatures up to about 350˚F, so it’s great for most baking and medium-high heat sauteing.
Olive oil is okay for low-heat cooking but is best used for salad dressings, to top cooked foods, and for baking savory dishes.
Are there other oils that are good for us but have low smoke points?
Yup! In addition to olive oil -- macadamia oil, flaxseed oil, sesame seed oil, and walnut oil also are wonderful raw and can make great dressings.
So what kind of oils should we be avoiding?
As mentioned above, it is important for our fats to be consumed in balance, especially essential fatty acids. Ideally we are looking for a 3:1 ratio of omega-6's to omega-3's, however, we find with a lot of commercial oils that they are much higher in omega-6's. When we over consume omega-6's it causes too much inflammation in our body which can lead to blood clots, high blood pressure, heart attacks and strokes. There are commercial oils however, that have a good omega-6 to omega-3 balance but the source of the fat is not ideal. In this case even though they have a good ratio we still want to avoid them.
What are considered commercial oils?
Refined, hydrogenated oils like corn, sunflower, canola, peanut, safflower, soy, vegetable shortening, margarine, butter substitutes.
Really, canola oil is bad for us?
Canola oil has been sold to us as having health-promoting properties but that is more hype than fact. It contains trans fats (the one type of fat that we need to avoid) and the deodorization process that rids the oil of the smell of rancidity caused by its high-temperature processing also creates a small percentage of trans fatty acids that do not have to be listed on its label! Even organically produced, canola is refined and should not be recommended. If you want more information about this check out this excellent article about canola oil and why we should avoid it.
Is it okay to use oils that I've had for months?
Storage and shelf life are crucial with cooking oils. Here are a few rules you should follow:
Store oils in dark, not clear, bottles and keep in a cool, dark place away from light and heat.
Purchase oils in glass bottle and not plastics for toxicity reasons.
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. I recommend only purchasing the amount you will actually use within two months.
**Coconut oil is the one exception to this rule as it can be stored in a clear container and has a very long shelf life.
Keep in mind that oil should be consumed in moderation and a little can go a long way. If you have further questions on the topic don't hesitate to reach out to me at hayley@awholisticlife.co.
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