Fats for cooking: What are the healthiest oils?

What are the healthiest oils? What makes a fat healthy or unhealthy? If you’ve done any research on cooking oils and fats, there is a chance you are super confused. There is so much conflicting and confusing information out there! One second you are being told butter is the enemy and margarine is your friend, then the next second you are told that butter is the only fat you should cook with! I’m here to help you make sense of it all. So, here is your simple guide to fats and oils.

What is the difference between fat and oil?

In food terms, oil and cooking fats (not nut and avocado fats) are pretty much the same. But, for the simplicity of this guide I’ll just call all of it fat. Here are the fats we are going to talk about:

• Animal fats (Tallow, Lard, butter etc…)
• Healthier oils (Olive, avocado, sesame etc…)
• Seed oils (Sunflower, cotton, canola etc…)
• Fat in eggs, meat, and dairy
• Low smoke point oils to be used only in dressings (flax seed…)

We’ll go over what to use, how to use it, and what to avoid.

Where are fats used?

Every restaurant uses some sort of fat in cooking. Whether frying, roasting, drizzling, or as a dressing. You likely use fats in your cooking at home too. Fats are very calorie dense and hold great power over the health of our bodies. For this reason you should be extra careful to eat the good ones! Choosing the right fat could boost metabolism, provide essential nutrients, and work wonders for your health! But the wrong fats could harm your organs, cause weight gain, and affect not only your body but your mind for the worse. This is why it is important to be sure you use the right ones!

Can I just avoid fats altogether?

I know this seems like a tempting strategy. After all, most doctors are telling you a low fat diet is best. But this thinking is completely wrong! Fat does not make you fat! In fact, fats like butter and coconut oil help burn fat! Today, even though we need fats, we are told to eat as little fat as possible! Traditional cultures ate fat and knew that it was very healthy. Many of these people ate lots of raw cheese, milk, cream, and fermented dairy every day, and the ones who did not eat as much dairy ate lots of coconut oil or other fats. Because of all the fat in their diet, these people thrived and had wonderful health! The traditional Eskimo’s diet was almost 80% fat! Fat has always been valued for its amazing health benefits. It wasn’t until recently that a low fat diet was being pushed.

What is wrong with a low fat diet?

If you are trying to avoid fat, you will need to make up the missing calories somehow. You can’t eat pure protein so most people turn to carbohydrates to fill the gap. However, most likely those carbohydrates will be processed, refined, and do harm to your body. In addition, people eating a low fat diet are more likely to be nutrient deficient for fat soluble vitamins like vitamin K2. Also, fat keeps you full! Carbohydrates do not satisfy your hunger for very long leading to overeating of even more carbs! Now I’m not saying all carbs are bad, but eating to many processed carbs is bad. Eating carbs like veggies and sprouted whole grains with a healthy fat is best though.

Fats also help you absorb nutrients! Therefore, it is hard for our bodies to absorb nutrients from carbs and protein. Veggies should be eaten with lots of butter or another healthy fat, as should rice, meat, eggs, fruit etc…

Another thing to mention is that people eating low fat diets are usually much moodier and even depressed than people eating lots of healthy fat. This is caused by a deficiency of brain healthy omega-3 fatty acids and arachidonic acid which makes you happy. Here is a list of the risks of a low fat diet:

• Inability to have children
• Depression
• Low energy
• Inability to concentrate
• Nutrient deficiencies
• Weight gain
• Digestive issues
• Hunger
• Pre-mature aging
• Damage to the organs

Benefits of eating lots of fats

Hopefully you are convinced by now that our bodies NEED fat! I can speak from personal experience on this as well. When I was eating a low fat diet I felt hungry all the time! My body was missing something and I didn’t know what. However, after I read Nourishing Traditions by Sally Fallon, (find my post on Nourishing Traditions here!) I decided to start eating butter. And that was the missing piece! My body was craving fats! I never felt as full and happy as when I began eating butter again! Fats can:

• Help you absorb nutrients in other foods
• Provide essential fat soluble vitamins
• Satisfy your hunger and keep you happy and full
• Help our bodies burn fat and improve metabolism
• Fuel your brain and keep you happy with arachidonic acid
• Make our food delicious!
  

Some terms you should know:

Here are some words I’ll be using a lot in this guide and what they mean:

• Saturated fat: This is the healthiest type of fat! Our bodies NEED saturated fat to breathe, think, and stay alive! This type of fat is very very important to our bodies and super healthy. Saturated fats are very stable and can be used lots of ways when cooking. Saturated fat is used as quick energy in our bodies and is not stored as fat. Most saturated fats will be solid at room temperature.
  
• Stable: this mean that a fat can stand higher temperatures and remains healthy. If a fat is unstable it becomes toxic in high heat.
  
• Polyunsaturated fat: these fats are unstable at high temperatures. They should only be eaten in small amounts from the proper source and should never be heated.
  
• Trans-fats: Avoid these at all costs. These are fats that have been altered from their real form and do harm to our bodies.
• Omega-3 and omega-6 fatty acids: Our bodies need these, but we need them in the right amounts. We need about a 3-1 ratio of omega-3 to omega-6 fatty acids. However, having too much of either is bad.
  
• Short chain fatty acids:This is the type of fat that will not be stored as fat on our bodies. Short chain fat is used as quick energy.
• Long chain fatty acids:The fat on our bodies is long chain. This means that longer chain fatty acid are likely to be stored on our bodies as fat.
  
• Fat soluble vitamins: These are vitamins found in fat, some of which are most easily absorbed and available when eaten in fat. Some vitamins like vitamin k2 found in fat help us absorb nutrients from other foods.

Which fats are bad?

Now for the million dollar question you’ve been waiting for! Which fats are bad? Here is a list of fats and oils you should avoid:

• Canola oil
• Sunflower seed oil
• Vegetable oil
• Vegetable shortening
• Margarine
• Cotton seed oil
• Grape seed oil
• Corn oil
• Safflower Oil
• Rice Bran oil
• Soy oil
• Any hydrogenated or partially hydrogenated oil

Okay, I know that’s a long list! These oils are commonly known as “Seed Oils” You may be wondering what is wrong with all these fats? After all, vegetables and seeds are healthy right! Well, let me explain;

What is wrong with seed oil?

Seeds are not meant to produce oil. The leftover gunk from seed processing was originally used to grease car parts! Now, the same stuff is bleached and fed to all of us in our foods! When seed oil is made, the “oil” is extracted at very high temperatures and then heated multiple times. The thing about that is that most seed oils have a low smoke point. This means that during this process, the seed oils become rancid and unfit for human ingestion. By the end of this process the seed oils are toxic to humans. Many chemicals are added to make them taste okay. Seed oils can cause cancer when eaten in large amounts. They also cause obesity, diabetes, heart disease, and other health issues. They contain also very little omega-3 fatty acids and very unhealthy amounts of omega-6 fatty acids.

If that got confusing toward the end, here are the bullet points:

• Seed oils are not natural
• Highly processed
• Contain chemicals
• Are toxic
• Were not eaten in traditional cultures
• Cause many health problems
• Should be avoided at all costs
• Have no benefits

In short, seed oils are to blame for many health problems we face today. Avoid them at all costs and do not underestimate their power to do harm to your body.

Where are seed oils found?

Sadly, almost every restaurant (yes even the “nicer” ones) use seed oils for cooking. This is because they are the cheapest to make and usually taste alright with food. You will also find seed oils in grocery stores usually labeled as “heart healthy” and good for you. Many common snacks and foods contain seed oils too. Check the ingredients of your granola, mayonnaise, trail mix, chips, everything!

How on earth do I avoid seed oils?

It may seem impossible to avoid seed oil, however, lots of companies are realizing the need for seed oil free products and there are some out there! Check the ingredients. Buy products like mayonnaise, chips, and other common snacks that use good oils. You can ask restaurants what oil they use and ask for a better oil. One of my favorite apps Seed Oil Scout shows you restaurants nearby and what oil they use. The best way to avoid seed oil however is to cook at home. Stock your kitchen with lots of healthy fats and use lots of them whenever possible!

Which fats are good?

Now that you know what to avoid, you are probably wondering what you shouldeat. Here’s a list of fats you can use at in your food at home and buy brands that use these:

• Butter
• Coconut oil
• Olive oil
• Avocado oil
• Flax oil
• Palm oil
• Lard
• Tallow
• Duck fat
• Goose fat
• Sesame oil
• Fat naturally occurring with the food

Lard? Butter?! Yep! My favorite is butter! Fats like olive oil and flax oil should not in super high temperature cooking. This is because they have a low smoke point. Some of these fats are better for metabolism, and some contain more nutrients than others. So, I’m going to cover each one and how to use it below!

1. Butter and ghee

Butter is my favorite of the fats! It contains so many vitamins and minerals and protects against diseases like osteoporosis, obesity, and cancer. Butter is a short chain saturated fat. Because of this, it is used as quick energy in your body, not stored as fat! The fat on your body is long chain which is the type of fat from seed oils and carbohydrates. Butter also contains vitamin K2 which helps you absorb nutrients and has the perfect balance of omega-3 and omega-6 fatty acids! Finding butter from grass-fed cows is best, but any butter is a thousand times better than seed oil. Use butter for roasting, stovetop cooking, baking, sautéing etc… It does brown at high temps, but it remains stable. If you want to keep reading about how amazing butter is, read this article from the Weston A. Price foundation here!

2. Coconut oil and Palm Oil

Coconut oil, despite containing little nutrients, is great for weight loss. However, it is a medium chain triglyceride which helps your body burn fat. It has a tropical taste to it so I love putting it in yoghurt! Coconut oil is stable. This means you can use it for roasting, baking, and other low intensity cooking. Another good way to use it is in your coffee or tea! Try to buy virgin or extra virgin coconut oil. Palm oil is mostly saturated fat. Like coconut oil, it is tropical. You can use this oil for all types of cooking!

3. Olive oil and avocado oil

These two oils are not as good for weight loss and can contribute to weight gain if consumed in high quantities because they are long chain fatty acids. If you are trying to lose weight, don’t overdo it. But if weight loss is not your goal or you are not worried about these are great option for salads! They have a low smoke point and are best at low temperatures. You can also roast with these oils at low temps.

4. Flax seed oil

Even though this is technically a seed oils, you can use it in small amounts in salad dressings. Do not cook it as it because it is polyunsaturated and becomes toxic at higher temperatures. Be absolutely sure that flax oil is cold pressed for this reason. Flax oil is healthy in small amounts. Just don’t over do it.

5. Lard and Tallow

These fats are the perfect healthy fats for deep frying! This is because they remain stable and you can even re use them multiple times! Lard is not as saturated as tallow, but both contain lots of nutrients! You can use these as often as you like. They taste really good in soups and on veggies and even help with nutrient absorption. Don’t let these fats should not scare you! Traditional cultures at lots of them! Be absolutely sure that your tallow and lard or from healthy pigs and cows. Tallow should be grass-fed and lard should be free range. Also, both should be organic. The only way that animal fat is healthy is if it is from healthy animals. If you can’t find tallow or lard that meets these requirements, stick to butter. However, if you can find healthy tallow and lard, use lots of it!

6. Duck and Chicken Fats

The least saturated of the animal fats, poultry fat is still very nutritious. Use these for sautéing. Be sure to find poultry fat from free range birds! Preferably not vegetarian fed. (Vegetarian fed means they are likely fed processed feed instead of being allowed to forage on bugs and worms outside.) Remember, a healthy animal makes for healthy fat.

7. Sesame and Peanut oil

These oils are safe to use in cooking. However, because of the high amounts of omega-6 fatty acids, they should not be eaten too often. These oils are also more likely to be stored as fat on your body because they are not very saturated.

8. Fats in Food

I mean egg yolks, chicken skin, whole milk and yoghurt, and anything with fat naturally in it. Real food protein has a fat attached to it! This is because we need fat to absorb nutrients! Eat the fat with the protein. Eat the whole egg, meat with skin and bones, and whole milk dairy products. Also, do not buy products saying “low fat”.

9. Nuts, seeds, and avocados

Nuts and seeds should always be sprouted to remove nutrient blockers, and they can be a healthy snack, but don’t overdo it. These foods are not saturated fats and are more likely to be stored as fat on your body. Avocados are very healthy, but they are also unsaturated. Enjoy avocados, nuts, and seeds every day if you like. But, keep in mind that they are not saturated and can be overeaten.

Which fats are best?

Now that you know which fats are healthy and which to avoid, you may be and with which one you should choose. You can use any of the fats I listed when you feel like it, but the most accessible and easiest to find high quality is butter. That is why it is my favorite. It also tastes very good and you can use it for most cooking. But find what works for you! Coconut oil, tallow, lard; any of them are great if you can find high quality!

Other questions you might have about fats and oils in cooking:

How much fat should you eat?

Well, some traditional cultures ate as much as 80% of their daily calories as fat. Today, doctors recommend a low fat diet with less than 10% of calories as saturated fat! Fat needs will vary from person to person. Personally, I love fats like butter and coconut oil and I go out of my way to add lots of them to my meals because I love them so much! But find what works for you! Cook with the good ones, and add them to your food. Enjoy them! Love them for their amazing benefits and don’t fear them.

Isn’t adding fat to my food too many calories?

Calories are not the right way to look at food. What you need to be asking is “what does this food tell my body to do?” For example: 50 “calories” of sugar will negatively affect your body and cause health problems; but 200 calories of butter will boost your metabolism and provide essential nutrients. Despite butter having “more calories” butter is the food that will help you feel amazing an healthy. In the worlds eyes, simply cutting calories should help you get in good shape. However, you don’t need to eat more or less to heal your body, lose weight, gain weight, or whatever you are tying to do. What you need to do is eat well! Food has such incredible power to heal your body!

How do I avoid seed oils if I am at someone else’s home for dinner or at a restaurant with friends?

This is a question you will have to pray and think about. If you feel very strongly that everyone should avoid seed oils and want to encourage your friends to avoid them too, you can try to kindly show people how and why to avoid them. However, don’t let a fear of unhealthy food stop you from being with your friends if it makes you sad. In the end, your relationships are more important than occasionally eating some seed oil. If you decide to go out with friends, you can try to order something that has not been fried. You can also speak to your waiter if possible about the oils used.

Does eating lots of fat mean I am keto?

No! A keto diet cuts out carbs almost completely. Realizing the importance of fat in your diet and eating the right fats is not keto. Keto is intentionally using fats and restricting your food to put your body in ketosis. On the other hand, eating fats because we need them is just taking care of yourself.

Can I still eat peanut butter?

Definitely! Just don’t overdo it. Try to find sprouted peanut butter because peanuts contain antinutrients that can only be removed by sprouting.

What can I make with these fats?

So many things! Anything you cook add fat to it. My favorite recipes with lots of healthy fats are my sprouted movie theater popcorn which you can make here and my healthy vanilla ice cream smoothie here.

Where can I buy good fats and oils?

Most grocery stores will sell decent butter. Here are some of my favorite brands!

Butter: Kerrygold hereor Vital Farms here.

Fat Works for animal fats

Tallow here.

Lard here.

Duck Fat here.

Chicken Fat here.

Cold Pressed Barlean’s Flax Oil here.

Daana Sesame Oil here.

Daana Peanut Oil here.

Olive Oil: California Olive Ranch here.

Coconut oil: VivaNaturals here.

Botanical Beauty Palm Oil here.

Sprouted Almond butter here.

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