Cooking With the Right Oils — Why it matters for your health

When it comes to cooking, the oils and fats you choose can have a big impact on your health. Not all oils are created equal — some are health promoting and nourishing, while others can cause inflammation and oxidative stress when heated. Choosing high-quality oils is a simple way to support your overall health and protect your body at the cellular level.

Oils and Fats Best for Cooking

These oils are stable under heat (meaning they can withstand cooking temperatures without breaking down, oxidizing, or producing harmful compounds) and provide beneficial nutrients, making them ideal for cooking:

• Chosen Avocado Oil – This is one of the only avocado oil brands I recommend. Many other avocado oils are low-quality and often mixed with cheaper, inflammatory oils. Chosen Avocado Oil is tested for purity and quality, making it the best choice for cooking.

• Cold-Pressed Extra Virgin Olive Oil – Rich in antioxidants and monounsaturated fats, extra virgin olive oil is perfect for sautéing, roasting, and medium-heat cooking.

• Ghee (Clarified Butter) – Ideal for higher-heat cooking, ghee has a high smoke point and adds rich flavor while remaining stable under heat.

• Beef Tallow – A traditional cooking fat that withstands high temperatures, providing a stable, natural option for frying or roasting.

• Refined Coconut Oil – Great for high-heat cooking; it has a neutral flavor and is heat-stable, making it a versatile choice in the kitchen.

• Unrefined (virgin) coconut oil — moderately heat-stable, safe for medium-heat cooking but not for very high temperatures.
  
  
  

Oils to Avoid

Certain oils are highly processed, fragile under heat (they break down easily when heated, producing free radicals and toxic compounds) harming our health and promoting inflammation in the body. Plus, these oils are made with harsh chemicals and processing methods that are damaging to the body. These should be avoided for cooking and limited in your diet altogether:

• Canola Oil

• Sunflower Oil

• Vegetable Oil

• Safflower Oil

• Corn Oil

• Peanut Oil

• Palm Oil

• Vegetable Shortening
  
  

Why It Matters

Heating poor-quality or highly processed oils can create oxidized compounds and free radicals, which contribute to inflammation, cellular damage, and long-term health risks. By using high-quality, stable oils, you protect your health while adding flavor and nutrition to your meals.