Fats 101: The Best Oils to Cook With and Which to Avoid

Best Oils:  The type of oil you choose to cook with can make all the difference. Not only in taste, but perhaps more importantly to your health. This article will explore the in’s and out’s of cooking oils– including the types of fat, the difference between “good” and “bad” fats, what a smoke point means, and the low down on omega 3 and 6 fatty acids.

This article has been medically reviewed by Dr. Charles Penick, MD

What is Fat?

Dietary fat is a macronutrient that is made up of fatty acids. All fats have a similar chemical structure: a chain of carbon atoms bonded to hydrogen atoms. What differentiates one group of fats from another is their chemical makeup, and this differentiation also plays a crucial role in understanding how easily fats are oxidized and become toxic.

Good Fats Vs. Bad Fats

In the 1960’s the sugar industry paid scientists published studies to make people think that fat is unhealthy and encourage them to consume high carbohydrate (high sugar) foods instead. [1] This generated a fat-phobia that persists today, with the mentality that ‘fat makes you fat’ or that fat clogs your arteries up and promotes heart attacks. The opposite is often true.

What makes the difference between ‘good’ fat and a ‘bad’ fat comes down to a few different things, including the type of fat, the overall ratio of Omega 3/6/9 found in your body, the quality of the oil, and how it is used in cooking.

Types of Fats

The three main types of fats are differentiated by their chemical makeup, specifically their carbon and hydrogen atoms structure. These three types of fats are saturated fats, monosaturated fats, and polyunsaturated fats (also known as PUFAs).

When a food contains fats, it will always have a varying quantity of all three types of fats. Occasionally, it will also contain trans fats, which can be naturally occurring and artificially produced.

Saturated fats are saturated with hydrogen atoms, making them solid at room temperature, making them a very stable fat that is not prone to easy oxidative damage. This means that they are great for cooking at high temperatures.

Saturated fats have held a bad reputation for a long time, but they are vital for human health. These fats make up 50% of our cellular membranes. They guard the liver against alcohol and other toxins, improve immune health, and are a source of extreme nutrient-density when the fat’s quality is high. Saturated fats also have antimicrobial properties, which protect the digestive tract against harmful microorganisms. [2]

Saturated fats are further broken down into three categories:

1. Long-chain saturated fats: These nutrient-dense fats come from ruminant animal fat, milk, and meat. The fats include butter, tallow, and lard.
2. Medium-chain saturated fats: These fats are absorbed and digested very differently from their long-chain counterparts because they go directly to the liver without needing bile acid to break them down. This makes them very easy to digest and promotes fat burning and ketogenesis. [3] They include breast milk, coconut milk, coconut oil, and MCT oil.
3. Short-chain saturated fats: These fats are generally created in the gut when dietary fiber is fermented, but small quantities are also found in butter and ghee.

Monounsaturated fats are much more susceptible to oxidization due to their chemical makeup. Oxidization can occur due to exposure to heat, oxygen, and light. Often liquid at room temperature, it is essential to keep these fats processed, stored, and used properly to ensure their properties don’t oxidize and go rancid.

Monosaturated fats include avocados, olives, and many nuts (especially macadamia nuts). These fats are associated with an array of heart-healthy metrics, including reduced risk of cardiovascular disease, decreasted inflammation, lower blood pressure, increased HDL (good cholesterol), and a decreased LDL (bad cholesterol). [4]

Polyunsaturated fats are the most susceptible to oxidative damage by heat, light, and oxygen due to their fragile chemical structure. These fats are always liquid at room temperature. They should never be cooked to protect their integrity and prevent them from being rancid and toxic for human consumption. [5]

These fats help regulate gene expression, build cell membranes, and the covering of nerves. They are required for blood clotting, quelling inflammation, and general muscle movement. [6]

Polyunsaturated fats are broken down into different types, including omega 3, 6, and 9.

Omega’s 3 and 6

Inflammation plays an enormous role in chronic disease, and the balance of omega 3, 6, and 9 in your body plays a vital role in either generating or reducing inflammation in the body. [7] The difference between omega 3, 6, and 9 is their chemical make up.

The key when it comes to Omega’s and health is balance. Many people will have heard of Omega 3 fatty acids’ healthy benefits, but the reality is that the problems only occur when one is more than the other. Since modern diets are often very high in Omega 6’s and low in Omega 3’s, the latter becomes more important for balance and general health and wellbeing.

Omega 3’s are essential fatty acids, meaning that they must be consumed and not be produced inside the body. They are broken down into different categories, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).

Sources of omega 3’s in EPA and DHA forms include fatty fish like mackerel, sardines, anchovies, salmon, grass-fed meat and dairy, and egg yolks.

Sources of omega 3’s in ALA form include chia seeds, brussel sprouts, algae oil, hemp seeds.

If you’re looking to increase your omega 3’s intake, opt for EPA and DHA, which are the more bioavailable forms of omega 3’s for humans. ALA (the vegan source of omega 3’s) has minimal impact compared to EPA and DHA. Only about 5% of ALA is bioavailable to humans. [8]

Omega 6’s are also essential fats; the body cannot make them, so they need to be consumed through diet. Like Gamma-linolenic acid (GLA) found in evening primrose oil, some of these oils have been linked to treating symptoms of chronic disease. Arachidonic acid plays a similar role to omega 3’s EPA in the body but has been generally more inflammatory. [9]

Although omega 6 fatty acids are not innately ‘bad’ for your health, the ratios at which they are consumed can be. In the past century, the proportion of omega 6 to omega 3’s has shifted from 1:1 to 20:1. [10] This imbalance has been linked to chronic inflammation in the body. [7]

The takeaway message: lean in favor of omega 3 fatty acids (in DHA and EPA form) whenever possible. This means consuming wild fatty fish, grass-fed meat, and eggs, opting to cook with grass-fed butter and tallow whenever possible. Skip the pre-packaged foods, especially deep-fried chips and other foods that contain vegetable oils like sunflower oil.

Quality

The quality of oils can be understood from a few different angles. First of all, the quality of the ingredients used to make the oil should be exceptional. Ideally, you want to be investing in organic oils, which do not use produce that has been sprayed with pesticides and herbicides. Since oils are concentrated, they will also be a higher concentration of these toxic sprays if used.

Quality is essential when it comes to animal fat. Fat stores nutrients, so the fats from organically fed pasture-raised animals are especially nutrient-dense. Fat also stores less-favorable contents like toxins, hormones, antibiotic residue, so consuming low-quality animal fat products increases the likelihood that your ghee, butter, tallow, or lard will be contaminated with chemicals that are harmful to your health. [11]

The way that the oil is pressed and processed also matters. Although some oils have higher smoke points than others, you want to make sure that no heat was used in its processing methods. Many modern machines use extremely high heat, meaning that your oils would be rancid and toxic before you even use them. Opt for cold-pressed, extra-virgin, unrefined oils.

Finally, how it is stored matters; you want to opt for oil stored in glass because fats will absorb the chemicals found in plastic containers. If possible, opt for fresher oils, avoiding products with upcoming ‘used by dates.’ Like the Fresh Pressed Olive Oil Club, some products will even mark the harvest date, which ensures the product is truly as fresh as can be.

What is a Smoke Point?

When it comes to health, one of the main things that differentiate one kind of fat from another is their ‘smoke point.’ A smoke point is a temperature at which fat will begin to smoke. Although fats can go rancid in other ways (without the presence of smoke), this smoke point is a clear indication that the fat has become oxidized and gone rancid.

When the fat has oxidized or gone rancid, it becomes highly toxic for human consumption. So you could purchase the highest quality organic, extra virgin olive oil, and if you heat it past its smoke point– all the nutritional value and quality of the oil would literally go up in smoke, leaving a highly denatured and toxic oil.

If oil ever reaches its smoke point (if you see smoke), discard it and start again.

Green Light: The Best Oils to Cook With

By now, you should have a better understanding of the factors that influence what makes an oil good or bad when it comes to health. Let’s highlight a few common cooking oils, what they are best used for, and things to look out for to make sure they are the best quality!

Olive Oil

Olive oil is one of the best oils you can for cooking. A high-quality extra virgin olive oil (with low free fatty acids) will have a high smoke point of 374–405°F (190–207°C), meaning you can use it for most cooking methods. [12]

Olive oil has a unique flavor, especially when the quality is high. It is best used for savory dishes, both cooked a raw. Olive oil is liquid a room temperature and makes the best option for salad dressings. Although it has a high smoke point, keeping it raw (drizzling on cooked foods just before serving) will help preserve its exceptionally high nutritional quality.

Things to look for in high-quality olive oil include:

• Certified organic
• Independently lab-certified to be 100% extra virgin olive oil
• Fresh pressed oil (pressed when olives are freshly harvested)
• Stored in glass bottles

Companies like Fresh Pressed Olive Oil Club are vetting the oils for you, ensuring that only the highest quality fresh-pressed extra virgin olive oil is delivered right to your door.

Coconut Oil

Coconut oil has a smoke point of about 350 °F/ 177 °C, making it another excellent cooking and baking option. With a mildly sweet coconut flavor, it is also a great option to use in baking as an alternative for vegetable oils.

Things to look for in high-quality coconut oil include:

• Certified organic
• Cold-pressed virgin coconut oil (not refined)
• Stored in a glass jar

Avocado Oil

High in monosaturated fats, avocado oil has a smoke point of about 271 °C/ 520˚F, making it one of the higher smoke point and great for cooking at higher temperatures. It does not have much flavor to use in virtually any recipe without a noticeable influence on taste. It is a great option for stir fry’s, which usually requires cranking the heat.

Things to look for in high-quality avocado oil:

• Certified organic
• Cold-pressed virgin coconut oil (not refined)
• Stored in a glass jar

Animal Fats (Tallow, Lard, Butter, and Ghee)

Although not technically oils, these fats are one of the best when it comes to cooking, because of their generally heat-stable nature. Ghee (clarified butter) has a much higher smoke point of about 250°C/ 482°F than butter alone, which has a smoke point of 150 °C/ 302°F. Tallow and lard (animal fat) have a smoke point of about 190 °C/ 374°F.

Things to look for with animal fats:

• Pasture-raised, organically fed animals. Ruminants (cow/ lamb products) should be 100% grass-fed and grass-finished
• Products are ideally raw and unpasteurized (if this is sold legally in your state)

Yellow Light: Oils to Use Carefully

Polyunsaturated Fats (Walnut Oil, Sunflower Oil, Fish Oil, Hemp Seed Oil, Flaxseed Oil)

Polyunsaturated fats are heat-sensitive, so using them should be done extremely mindfully. You first want to examine the quality of the oil, making sure it is organic, cold-pressed, and stored in glass (ideally a dark-colored glass to protect it from light). It should only be used raw in cooking, like for salad dressings, drizzled on other raw foods, or in smoothies). Ideally, you want to consume these fats in their whole-food form (ie. opt for walnuts instead of walnut oil).

This includes fish oil, which generally should only be consumed from whole fish. The processing used to extract whole fish into fish oil is risky when it comes to preserving the integrity of the fat.

Red Light: Oils to Avoid Eating Completely

Artificial Trans Fats

Artificial transfats are byproduct of a process called hydrogenation that is used to turn otherwise healthy oils into a solid, to prevent them from becoming rancid. In doing so, they completely denature and destroy the nutritional qualities of a fat, and turn it highly toxic and inflammatory to humans. Transfats increase the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol. A lose-lose.

Transfats have officially been banned in the United States, so you should not have to worry about them at home, but they still exist in the world: so be mindful while travelling!

Refined Vegetable Oils (Cottonseed Oil, Canola Oil, Soybean Oil, Sunflower Oil)

Unless the oil is organic and cold-pressed, you are best to stay away from vegetable oils. Commonly sold vegetable oils are highly processed in large factories, using low-quality ingredients. Oils like cottonseed oil, canola oil, soybean oil, and even sunflower oil are mass-produced with relatively no regard for the product’s quality.

Refined vegetable oils did not exist until the 20th century, when the technology to extract them became available. This technology completely decimated the quality of oils and gave way to one of the most inflammatory foods on the planet.

Stored in plastic bottles, often made using GMO ingredients, and even diluted with even cheaper oils: these types of oils have been oxidized long before you ever cook with them.

Another problem with these vegetable oils is their high omega 6 to 3 ratio, which can lead to an imbalance and inflammatory response when consumed in excess. [13]

Summary

Not all fats are created equal, and when it comes to cooking oils, understanding the difference between good and bad fat can drastically change the impact that your food may have on your health. A good fat will take into account the quality of the fat, the kind of fat, how you intend to cook with it (especially at what temperature), and your overall consumption of omega 3 to 6 fatty acid ratios. When it comes to cooking, olive oil, avocado oil, coconut oil, and animal fats like lard or tallow tend to be your best bet for overall cooking methods.

There’s one type of fat that’s taken the wellness scene by storm! 

Structurally, it’s unlike most oils and butters, with its most impressive benefit being… your body uses it as quick energy instead of storing! That’s right —MCT oil is famous for breaking down in the liver and transforming into ketones, which fuel your brain and body instead of slowing you down. 

Some people even report clearer thinking, better digestion, and a stronger immune system with daily MCT use. MCTs contain fewer calories than other oils and actually enhance your metabolism, which may help BURN calories. And the best part? The taste is completely neutral, making it the perfect addition to salad dressing, sauces, coffee, smoothies, and more.

> Choose the fat that boosts energy, fat loss, and brainpower!

Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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