Whether you're frying chicken, sautéing vegetables, or making salad dressing, the oils you choose can influence the quality of your dishes and even your overall well-being. But with so many options available, how do you know which are best cooking oils and fats?
In this guide, we’ll explore why some oils should be avoided, highlight the best choices for cooking, and discuss how to select oils for other uses in the kitchen.
What Makes an Oil Good?
Before diving into the different types of cooking oils, it's important to understand what makes an oil 'good.' Here are some factors to consider:
Smoke Point: This is the temperature at which an oil begins to smoke and break down. Oils with high smoke points are better for frying and high-heat cooking, while lower smoke-point oils are ideal for sautéing or raw applications.
Stability: Oils with saturated or monounsaturated fats are more stable under heat and less likely to oxidize, which is key for cooking.
Processing: Refined oils often lose nutrients and may contain harmful residues from industrial processing. Look for unrefined, cold-pressed, or minimally processed oils.
Source and Quality: Organic, grass-fed, and minimally processed oils generally offer superior taste and nutritional benefits.
Refined Seed Oils: Why You Should Avoid Them
Many common cooking oils, such as canola, soybean, corn, and sunflower oil, are heavily refined. Here’s why that matters:
Industrial Processing: These oils are extracted using high heat and chemical solvents like hexane. The process strips away nutrients and leaves trace chemicals in the final product.
Inflammation: Refined seed oils are high in omega-6 fatty acids. While omega-6 is essential in small amounts, excessive intake disrupts the balance with omega-3s, contributing to inflammation.
Oxidation: The unstable polyunsaturated fats in these oils are prone to oxidizing, creating free radicals that may harm cells and tissues.
Also, why settle for a refined seed oil that adds no flavor and little to no nutritional value to your dish, when you could use a flavorful, nutrient-rich oil or fat that enhances your cooking? Refined seed oils are often tasteless and stripped of beneficial compounds during processing, leaving behind empty calories and potential health risks.
Avoid refined seed oils and opt for natural healthier alternatives.
The Best Cooking Oils and Fats
For cooking, especially at high heat, prioritize oils and fats that are stable and nutrient-rich:
Beef Tallow
This traditional cooking fat is rich in saturated and monounsaturated fats, making it highly stable for frying and sautéing. Grass-fed and finished tallow is the best option for its higher nutrient content.
How it’s made: Beef tallow is rendered fat from cows. The fat is gently heated to separate impurities, leaving a pure, shelf-stable cooking fat.
Why it’s good for cooking: Tallow is rich in saturated and monounsaturated fats, making it incredibly stable at high temperatures. Its smoke point of around 400°F (204°C) makes it ideal for frying, roasting, and sautéing.
Health benefits: Grass-fed tallow is high in CLA (conjugated linoleic acid), which may have anti-inflammatory and cancer-fighting properties, as well as omega-3 fatty acids.
Fun fact: Historically, tallow was used in candles and soap-making before its resurgence as a healthy cooking fat.
Butter
This dairy-based fat is incredibly versatile and delicious.
How it’s made: Butter is churned cream, where the butterfat is separated from the buttermilk. It’s typically salted or left unsalted for versatility in cooking.
Why it’s good for cooking: Butter adds rich flavor and browns beautifully due to its milk solids, though its smoke point is lower, around 302°F (150°C). It’s best for baking, light sautéing, and finishing dishes.
Health benefits: Grass-fed butter contains vitamin A, vitamin D, and K2, as well as small amounts of CLA and butyrate, which support gut health.
Fun fact: Butter sculptures are a common sight at state fairs in the U.S., showcasing this beloved dairy product's cultural significance.
Ghee
Ghee, or, clarified butter has a higher smoke point because milk solids are removed, making it ideal for high-heat cooking. Look for grass-fed varieties for the best flavor and nutrients.
How it’s made: Ghee is clarified butter, made by simmering butter to remove water and milk solids, leaving pure golden fat.
Why it’s good for cooking: With a high smoke point of around 485°F (252°C), ghee is perfect for frying and high-heat cooking. It also adds a nutty, caramelized flavor to dishes.
Health benefits: Ghee retains fat-soluble vitamins like A, D, E, and K and is lactose- and casein-free, making it suitable for people with dairy sensitivities.
Fun fact: Ghee has been used in Indian cuisine and Ayurveda for thousands of years, often revered as a symbol of purity and healing.
Coconut Oil
High in medium-chain triglycerides (MCTs), coconut oil is quickly metabolized for energy and offers a stable option for cooking. Choose unrefined, virgin coconut oil for the best quality.
How it’s made: Coconut oil is extracted from the meat of mature coconuts, either through cold-pressing (for virgin coconut oil) or refining (for refined coconut oil).
Why it’s good for cooking: Coconut oil is stable under heat due to its high saturated fat content and has a smoke point of 350°F (177°C) for virgin oil or 400°F (204°C) for refined.
Health benefits: It’s rich in medium-chain triglycerides (MCTs), which the body quickly converts into energy, and has antimicrobial properties that may support gut health.
Fun fact: Coconut oil can double as a natural moisturizer, makeup remover, and even a hair conditioner!
Best Oils for Other Kitchen Uses
For uses like salad dressings, dips, or lower-heat cooking, the following oils are excellent choices:
Avocado Oil
With a high smoke point and neutral flavor, avocado oil is versatile for both cooking and raw applications. Like olive oil, it’s rich in monounsaturated fats and vitamin E.
How it’s made: Avocado oil is pressed from the pulp of ripe avocados, retaining a vibrant green hue in unrefined versions.
Why it’s good for cooking: With a smoke point of up to 520°F (271°C), avocado oil is excellent for high-heat cooking, grilling, and frying, as well as for dressings and marinades.
Health benefits: Rich in monounsaturated fats and vitamin E, avocado oil supports heart health and skin health while reducing inflammation.
Fun fact: Avocado oil has a neutral flavor, making it one of the most versatile oils for cooking and baking.
Olive Oil
Extra-virgin olive oil is a pantry essential. It’s rich in monounsaturated fats and antioxidants that enhance flavor and support wellness. Use it for dressings or light sautéing.
How it’s made: Olive oil is made by crushing olives into a paste and extracting their oil through pressing or centrifugation. Extra-virgin olive oil (EVOO) is cold-pressed without heat or chemicals.
Why it’s good for cooking: Olive oil has a moderate smoke point (around 375°F/190°C for EVOO) and is best for low to medium-heat cooking or as a finishing oil for dressings and dips.
Health benefits: Packed with monounsaturated fats and antioxidants like polyphenols, olive oil supports heart health and reduces inflammation.
Fun fact: The color of olive oil (ranging from golden to green) reflects the type of olive used and its ripeness at harvest!
When possible, opt for organic versions of these oils to avoid pesticide residues.
Tips for Selecting and Using Cooking Oils
Match the Oil to the Job: Use stable fats like beef tallow or ghee for frying and high-heat cooking, and reserve olive or avocado oil for lower-heat cooking and raw applications.
Choose Organic and Grass-Fed: Organic and grass-fed oils and fats are free from harmful chemicals and offer superior taste and nutrition.
Store Properly: Keep oils in a cool, dark place to prevent oxidation and rancidity.
Avoid Overuse: Even high-quality oils are calorie-dense, so use them in moderation to maintain balance in your meals.
Cooking oils are more than just ingredients—they’re a key part of every dish you make. By avoiding refined seed oils and choosing healthier alternatives like beef tallow, ghee, coconut oil, olive oil, and avocado oil, you can elevate your cooking while prioritizing quality, flavor and provide essential nutrients.
It's important to make thoughtful choices about the oils in your kitchen, it's not just about cooking—it’s about making nutritious foods that align with your values and preferences. Let your oils work for you, both in taste and in how they complement your health.
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