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In the last lesson we covered a lot about fats – which one’s we really need to avoid AND which one’s are an important part of our diet for optimum health.
So you’ve learned that using the right fats is important for your health, but cooking with them the right way is just as important. Afterall, you do not want to turn “good fats” into “bad fats” simply by using them the wrong way.
Below is a simple chart with the different oils and what you can use them for, this is for quick and easy reference in the future. Underneath this chart is more “in-depth” information on these oils. Please read these explanations so you understand the reasoning behind it that you may choose the right oils for the right cooking job to help keep you and your family healthy.
Healthy Oils Quick Reference Chart
| High-Heat | Medium Heat | Baking | No Heat Oils |
| Coconut Oil | Sesame Oil | Butter | Flax Oil |
| Palm Oil / Shortening | Extra-Virgin Olive Oil | Coconut Oil | Hemp Oil |
| Grapeseed Oil | Coconut Oil | ||
| Avocado Oil | Butter |
More Info – Cooking with “Good Fats” Correctly
High Heat: Virgin Coconut Oil is the best oil for high temperatures, it can take temps up to 350F so it is great for frying. Grapeseed Oil is another high-heat oil, but use in moderation as it is very high in omega 6. For good health, our diets should consist of a 2:1 ratio of omega 6 to omega 3. When choosing an avocado oil look for unrefined varieties for the best taste and health benefits.
Medium Heat: Sesame oil (another omega 6 fat, though not as high as grapeseed oil, so still use in moderation), extra-virgin olive oil, coconut oil, and butter are all great at medium heat and work well for sauteing. (Note: do not allow olive oil to smoke, it will turn rancid when heated too high. So if it smokes, it has already turned rancid.)
Baking: The best oils for baking are coconut oil and butter. If baking at temps below 325F, you may use extra-virgin olive oil. If you are coating a pan or baking sheet, it is best to use only coconut oil.
No Heat Oils: Flax Oil and Hemp Seed Oil are great for you, but should not be heated. Only added to food after it has been cooked. For example, drizzle over a salad to get a boost of healthy omega 3’s. Remember to keep these oils in the refrigerator.
What new oil did you discover in this lesson? Let us know with a comment below.
I have seen coconut oil spray at health food store but wandered that would be worth to pay that much money. But now i will get one next time for sure when i visit there. And i remember there was avocado oil spray in the shelf as well. How is this avocado oil spray?
I would be aware that coconut oil turns to a solid at less than 78 degrees Fahrenheit, this is just room temperature. Real coconut oil will not spray unless kept above this temp. This would mean that a spray sold in the store must have something else added to the mixutre. I would recommend getting some coconut oil and rubbing it on the skin. By applying it this way you help to stimulate blood flow from the rubbing. — Jeff
It is quite hard to follow all the stuff that you give us, especially if you work and have small children. But I am making one healthier choice at a time :-). This is also the matter of developing a habit to do so.
Yes change can be hard, but not impossible. I see you have already found a solution, one step at a time, so good changes and habits come overtime.
You have shortening paired up with palm oils, what kind of shortening are you referring to?
I couldn’t see what you were referring to. But what I can say is that you should strictly avoid commercial shortening (vegetable shortening, Crisco, etc.). These are hydrogenated and can cause a wide range of health issues, too many to list here.
There is one type of shortening that is okay to use on a moderate basis, and that is Palm Shortening. Make sure it is not hydrogenated. One good source for this is Tropical Traditions. I wouldn’t use Palm Shortening as my only fat/oil to cook with, simply because coconut oil is SOOOO good for you, but it is nice to use in some situations.
Thanks for the info. I was positive that you didn’t mean vegetable shortening but I didn’t know that there was a shortening made out of Palm Oil.
what about sunflower oil?
Sunflower Oil is okay in moderation. Here’s why — it is high in Omega 6s, which are already prevalent in our diets. (What we need to get more of in our diets is Omega 3s) So if you do use it do so sparingly and always choose Expeller-Pressed Sunflower Oil, preferably Organic. I use a little sunflower oil in my homemade mayonnaise, with a combination of other oils, to give it a light neutral flavor.
I had never hear of hemp oil.