A Guide to Safe and Healthy Cooking Oils

Cooking oils play an essential role in many recipes, from frying and sautéing to dressing salads and marinades. However, with so many types of oils available, it can be challenging to know which ones are the best for your health. Some oils contain unhealthy fats that can increase the risk of heart disease, while others offer a variety of health benefits.

In today’s world, there are so many choices when it comes to cooking oils so it is extremely important to know the difference. 

Many oils are extensively refined using chemicals, bleach, and even use hexane to extract the oils!⁣⁣⁣⁣⁣⁣

The top oils to use:⁣⁣ ⁣⁣⁣

• Avocado Oil – great for high-heat cooking and has a smoke point of 520°F.  It is also high in monounsaturated fat which helps reduces the risk of heart disease.⁣⁣⁣⁣⁣⁣

• Grass Fed Ghee – great for high-heat cooking with a smoke point of 485°F. It is also a great source of vitamins A and D, as well as omega-3 fats.⁣⁣⁣⁣⁣⁣

• Coconut Oil – great for low-heat cooking and has a smoke point of 350°F.  It is a great source of MCTs which may aid in weight loss and protect your heart. ⁣⁣⁣⁣⁣⁣

• Olive Oil – great for low to medium heat cooking with a smoke point of 375°-405°F. It is extremely rich in polyphenols and another great source of monounsaturated fats.⁣⁣⁣⁣

Other oils that are also known to be healthy but HIGHLY PROCESSED include:⁣⁣⁣⁣⁣⁣

1. Walnut Oil – 320°F smoke point⁣⁣⁣⁣⁣⁣

2. Sesame Oil – 410°F smoke point⁣⁣⁣⁣⁣⁣

3. Grapeseed Oil – 420°F smoke point⁣⁣⁣⁣⁣⁣

When selecting cooking oils make sure to always look for it to be Organic and “Expeller Pressed” or “Cold Pressed” to best avoid GMOs and hexane.⁣⁣⁣⁣⁣⁣

Minimize the use of Vegetable oils – Corn, Canola and Vegetable oil since they are highly processed, may be made from GMO crops and are high in Omega 6 Fatty acids which has been known to cause Inflammation and diseases like; obesity, heart disease, diabetes, cancer and asthma.⁣⁣⁣⁣

Please keep in mind; the research on oils and even smoke points being a marker for stability is always changing. Oils recommended today may not be recommended tomorrow.⁣⁣⁣⁣ Always use any 👍cooking oil/fat in moderation.