Cooking Oils: The Best and Worst Oils to Cook With

Most of the oils used in the food supply in the United States are harmful to our bodies. Why are oils like soybean oil, canola oil, corn oil, or peanut oil used in almost everything you eat? Profits, of course! These oils are cheap and have high smoke points, so companies use them in pretty much everything these days. Nearly all restaurants use these types of cooking oils. And this just doesn’t just apply to items that are cooked or fried. Take a look at the ingredients of every salad dressing at your grocery store and you will notice that 99% of them use soybean oil. Avoiding seed oils is pretty damn hard these days.

The oils in red in the chart above are highly processed and can contribute to inflammation, oxidative stress, and an imbalance in omega-6 to omega-3 fatty acids, which has been linked to various chronic health issues. They are all high in linoleic acid, which is an essential fatty acid found in many vegetable oils and is important for cell function. 

What you Need to Know about Linoleic Acid

Linoleic acid is also found in nuts and seeds, and the American Heart Association recommends that 5–10% of your daily calories come from omega-6 polyunsaturated fatty acids like linoleic acid. However, some research suggests that consuming too much linoleic acid can contribute to obesity and other health problems. Excessive linoleic acid intake can be problematic in many ways, including:

1. Inflammation: High levels of omega-6 fatty acids, like linoleic acid, can promote inflammation in the body, especially when the diet is low in omega-3 fatty acids. Chronic inflammation is associated with various health issues, including heart disease, arthritis, and autoimmune disorders.
2. Oxidative Stress: Linoleic acid is highly prone to oxidation when exposed to heat, light, and air, which can produce harmful compounds known as oxidized lipids. These oxidized products contribute to cellular damage and have been linked to the development of atherosclerosis (plaque buildup in arteries) and other age-related diseases.
3. Imbalance in Omega-6 to Omega-3 Ratio: An ideal omega-6 to omega-3 ratio is around 1:1 or 4:1. However, the typical Western diet can have ratios as high as 20:1 or more. This imbalance favors inflammation and is linked to higher rates of chronic diseases, including cardiovascular disease, diabetes, and obesity.
4. Potential Impact on Metabolism and Obesity: Some studies suggest that excessive linoleic acid intake may contribute to metabolic disorders and obesity. Linoleic acid may influence fat storage and insulin sensitivity in ways that promote weight gain and metabolic dysfunction.
5. Heart Health Risks: While polyunsaturated fats were once thought to be universally beneficial for heart health, recent research suggests that an excess of omega-6 fats, like linoleic acid, may not have the protective effects once believed and could even raise the risk of cardiovascular disease when consumed in excess.

Which Oils Should You Cook With

Choosing oils lower in linoleic acid, like olive oil, avocado oil, or grass-fed butter, can help reduce these risks and support better overall health. Here are the healthier options for you:

1. Olive Oil (Extra Virgin)
   • Why: Rich in monounsaturated fats and antioxidants, which offer heart health benefits and stability. It has a medium smoke point (~375°F), making it ideal for sautéing, low-heat cooking, and even baking. Extra virgin olive oil’s antioxidants help protect it from oxidation, making it one of the healthiest oils.
2. Avocado Oil
   • Why: With a high smoke point (~520°F), avocado oil is suitable for high-heat cooking, like frying or roasting. It’s rich in monounsaturated fats and mild in flavor, making it versatile. Additionally, avocado oil contains vitamin E and antioxidants, which contribute to its health benefits.
3. Coconut Oil
   • Why: Coconut oil is high in saturated fats, specifically medium-chain triglycerides (MCTs), which are heat-stable and resistant to oxidation. Virgin coconut oil has a medium smoke point (~350°F), while refined coconut oil can handle higher temperatures (~450°F). It’s ideal for baking, sautéing, and medium-heat cooking.
4. Ghee (Clarified Butter)
   • Why: Ghee has a high smoke point (~485°F) and is lactose-free, making it suitable for high-heat cooking and those with dairy sensitivities. It’s rich in beneficial fats like butyrate (good for gut health) and conjugated linoleic acid (CLA). Ghee adds a rich, buttery flavor to dishes.
5. Grass-Fed Butter
   • Why: Butter has a medium smoke point (~300°F), so it’s best for low- to medium-heat cooking. It contains healthy fats and fat-soluble vitamins like A, D, E, and K2, along with butyrate and CLA. Grass-fed butter works well for sautéing or as a finishing touch in dishes to add a rich flavor.
6. Tallow (Grass-Fed)
   • Why: Tallow, especially from grass-fed sources, is primarily composed of saturated and monounsaturated fats, making it highly stable under heat. It has a high smoke point (~400°F), making it excellent for frying, roasting, and high-heat cooking. Tallow is rich in fat-soluble vitamins and has a unique savory flavor that enhances dishes, especially meat-based recipes.
7. Palm Oil (Sustainably Sourced)
   • Why: Palm oil has a balanced profile of saturated and unsaturated fats, giving it stability and a high smoke point (~450°F). It’s suitable for frying and high-heat cooking. If using palm oil, it’s best to choose sustainably sourced options to minimize environmental impact.