“LET’S GET HEALTHY”

Seed Oils to Avoid and Why

Many seed oils commonly found in processed foods are highly refined, chemically extracted, and packed with inflammatory omega-6 fatty acids. Over consumption of these oils can contribute to inflammation and increase the risk of chronic diseases such as heart disease, diabetes, and arthritis. They also oxidize easily when heated, producing harmful free radicals.

Canola oil

 derived from rapeseeds, is heavily processed, often hydrogenated, and contains high levels of omega-6 and potential trans fats.

Soybean oil

widely used in processed foods, is another major source of omega-6 and often comes from genetically modified soybeans.

Corn oil

is similarly problematic—highly processed, chemically extracted, and loaded with omega-6.

Sunflower oil

is often marketed as healthy, it’s rich in omega-6 and prone to oxidation when heated.

Safflower oil

shares these same concerns, being high in omega-6 and lacking beneficial omega-3 fatty acids.

Cottonseed oil

a byproduct of the cotton industry, is often contaminated with pesticides and also high in omega-6.

Grapeseed oil

despite its heart-healthy reputation, contains extremely high levels of omega-6 and is typically extracted using chemical solvents.

Rice bran oil

extracted from rice husks, carries similar concerns with high omega-6 content and possible contaminants from processing.

Vegetable oil

a generic blend of various seed oils like soybean, corn, or canola, often lacks transparency about sourcing.

Peanut oil

though natural in some forms, is typically refined, high in omega-6, and prone to oxidation when used for deep frying.

 

HEALTHIER ALTERNATIVES

 

Extra Virgin Olive Oil (EVOO)

Origin: Mediterranean regions (Italy, Greece, Spain)

Best Type: Cold-pressed, organic, single-origin EVOO

Benefits: High in monounsaturated fats (oleic acid) and antioxidants, supports heart health, reduces inflammation, and protects against oxidative stress

Cooking Temperature: Low to medium heat (325°F / 163°C)—best used for light sautéing or finishing dishes

Food Pairings: Perfect for salads, drizzling over roasted vegetables, dipping with bread, or finishing grilled meats

 

Avocado Oil

Origin: Central and South America, primarily Mexico

Best Type: Cold-pressed, unrefined avocado oil

Benefits: Rich in vitamin E, antioxidants, and healthy monounsaturated fats, supports skin health and reduces inflammation

Cooking Temperature: High smoke point (520°F / 271°C)—ideal for searing, grilling, and deep frying

Food Pairings: Works well for roasting vegetables, marinating meats, salad dressings, and stir-frying

 

Coconut Oil

Origin: Tropical regions (Philippines, Sri Lanka, Indonesia)

Best Type: Virgin, cold-pressed, organic coconut oil

Benefits: High in medium-chain triglycerides (MCTs), which boost brain function and metabolism, has antimicrobial properties

Cooking Temperature: Medium smoke point (350°F / 177°C)—good for baking and light frying

Food Pairings: Great for baking, cooking eggs, sautéing vegetables, adding to coffee (Bulletproof Coffee), and making keto desserts

 

Butter (Grass-Fed)

Origin: Primarily from cows raised on pasture (Ireland, France, New Zealand, U.S.)

Best Type: Grass-fed, organic, unsalted butter (like Kerrygold)

Benefits: Rich in vitamins A, D, E, and K2, supports hormone production, and contains butyrate, which benefits gut health

Cooking Temperature: Medium smoke point (350°F / 177°C)—best for baking, sautéing, and pan-frying

Food Pairings: Perfect for scrambled eggs, bulletproof coffee, baking, pan-searing meats, and making sauces

 

Ghee (Clarified Butter)

Origin: India (Ayurvedic tradition)

Best Type: Grass-fed, organic, traditional slow-cooked ghee

Benefits: Lactose-free, rich in butyrate, which promotes gut health, and loaded with fat-soluble vitamins

Cooking Temperature: High smoke point (485°F / 252°C)—great for frying, roasting, and high-heat cooking

Food Pairings: Excellent for frying, sautéing vegetables, making curries, roasting meats, and drizzling over rice or sweet potatoes

 

Tallow (Beef Fat)

Origin: Rendered from grass-fed beef suet, traditionally used in Europe and early American cooking

Best Type: Grass-fed, minimally processed tallow

Benefits: Highly stable, rich in conjugated linoleic acid (CLA), which supports fat loss and heart health

Cooking Temperature: High smoke point (400°F / 204°C)—perfect for frying and roasting

Food Pairings: Ideal for deep frying, making crispy potatoes, roasting root vegetables, and cooking steaks

 

Lard (Pork Fat)

Origin: Rendered from pasture-raised pork fat

Best Type: Unhydrogenated, pasture-raised lard

Benefits: High in monounsaturated fats, provides a clean energy source, and enhances food flavor

Cooking Temperature: Medium-high smoke point (375°F / 190°C)—great for frying and baking

Food Pairings: Excellent for frying eggs, making pie crusts, sautéing greens, and cooking tortillas

 

Duck Fat

Origin: French cuisine, rendered from fatty duck (such as Moulard or Pekin ducks)

Best Type: Pasture-raised, organic duck fat

Benefits: Contains oleic acid, which supports heart health, and enhances the natural flavor of foods

Cooking Temperature: High smoke point (375°F / 190°C)—perfect for roasting and pan-frying

Food Pairings: Amazing for roasting potatoes, sautéing mushrooms, making confit, and crisping up poultry skin

 

Macadamia Nut Oil

Origin: Australia, Hawaii, and South Africa

Best Type: Cold-pressed, unrefined macadamia oil

Benefits: Rich in omega-9 fatty acids (oleic acid), low in omega-6, and great for brain and heart health

Cooking Temperature: Medium-high smoke point (410°F / 210°C)—great for light frying and baking

Food Pairings: Excellent for drizzling over salads, roasting meats, making dressings, and adding to smoothies

 

Unrefined Sesame Oil

Origin: Used in Asian, Middle Eastern, and Indian cuisine for centuries

Best Type: Cold-pressed, unrefined sesame oil (not toasted)

Benefits: Contains sesamol, a powerful antioxidant that protects against oxidative stress, and supports joint health

Cooking Temperature: Medium smoke point (350°F / 177°C)—best for low-heat cooking and finishing dishes

Food Pairings: Pairs well with stir-fries, salads, marinated meats, and dipping sauces

 

FINAL THOUGHTS

Choosing the right cooking fat can enhance flavor, boost health, and provide stable energy while avoiding harmful seed oils. For high-heat cooking, avocado oil, ghee, tallow, and duck fat are excellent choices. For medium-heat cooking, coconut oil, butter, and lard work well. For low-heat cooking and finishing dishes, extra virgin olive oil, macadamia nut oil, and sesame oil provide rich flavor and health benefits.