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Guide to Cooking Oils

For decades, the food industry suggested that vegetable oils such as corn, soybean and canola were "healthier" to use while cooking. However, updated research and studies have shown the opposite.


Vegetable oils are highly refined, highly processed, and highly unstable. These unsaturated fats are oxidized when heated, making them highly inflammatory and at high risk of causing disease.




DITCH: Refined Oils (Canola, Corn, Soybean, etc.)

  1. Their adulteration process affects the digestive system (due to poor and toxic quality

  2. Can lead to cancer, diabetes

  3. Causes immune dysfunction

SWITCH TO: Cold-Pressed Oils (Extra Virgin Olive Oil, Coconut Oil, Avocado Oil)

  1. Reduces severity of arthritis and asthma

  2. Rich source of vitamin E

  3. Boosts immunity


Which oils to cook with and why:

  • Extra Virgin Olive Oil

  • Monounsaturated fatty acids in EVOO can reduce risk of cardiovascular disease and stroke

  • Best for: salad dressing, roasting, sautéing

  • Smoke point: Extra Virgin 325-375°

  • Coconut Oil

  • Firm at room temperature because it is composed of 90% saturated fat

  • Is a rich natural source of medium-chain triglycerides (MCT plays a role in lowering weight, and decreasing metabolic syndrome, abdominal obesity and inflammation)

  • Best for: baking, quick sautéing

  • Smoke point: Extra Virgin 350°

  • Avocado Oil

  • Has one of highest levels of healthy monounsaturated fats of all oils

  • Low in polyunsaturated fats

  • Best for: Frying, roasting, baked goods

  • Smoke point: Virgin 375°


To summarize, try to avoid these oils when possible:

  • Canola Oil

  • Corn Oil

  • Soybean

  • Sunflower Oil

  • Grapeseed Oil