How to Determine the Healthiest Fats to Cook With

So what are your best cooking choices? I recommend cutting out all refined oils

except extra-virgin olive oil. When cooking, use extra-virgin coconut oil, avocado oil (which can be used at higher temperatures because these are highly stable oils), and even ghee (clarified butter).

Ghee has a higher smoking point at 400˚ to 500˚F and provides the same nutrients in grass-fed butter like cancer-fighting conjugated linoleic acid (CLA). Ghee and butter are also high in vitamins D and A, omega-3 fats, and butyric acid, which can boost immunity and help inflammation, as well as protect against colon cancer.

Coconut oil tolerates temperatures up to about 350˚F, so it’s great for most baking and medium-high heat sautéing. Olive oil is best for low-heat cooking or used raw for dressing salads. Avocado oil, macadamia oil, and walnut oil also are wonderful raw and make great dressings.

Whatever you choose, always go for organic, unrefined, cold-pressed or expeller pressed oils. Do your research and don’t be afraid to contact a company directly to ensure its products are truly cold-pressed. Organic production prohibits GMOs and the use of hexanes for extraction in oils.

Storage and shelf life are crucial with cooking oils. Store oils in dark, not clear, bottles and keep in a cool, dark place away from light and heat. Don’t store oils on kitchen counters or next to the stove. Always close the lid tightly and immediately store oils after using them because oxygen contributes to rancidity.

Oils go bad over a span of months depending on the type. I recommend only purchasing the amount you will actually use within two months.

To further learn how to cook with healthy fats and which fats to choose, look for my new cookbook, the Eat Fat, Get Thin Cookbook in which I present over 175 recipes that support healthy cooking and eating

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