What Fats And Oils Should I Cook With?

While most seed oils should generally be avoided, there are several healthier alternatives that provide not only better nutritional profiles but also enhanced stability when cooking at high temperatures.

1. Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is considered one of the healthiest oils available. The term “extra virgin” indicates that it is the least refined and processed - it is a “virgin” oil. Rich in monounsaturated fats and antioxidants, olive oil has been shown to reduce inflammation, improve heart health, and even support brain function. Olives are actually fruits, so the oil is extracted from the fruit pit. A true high-quality olive oil will use a cold-press, manual extraction process, where they press the olive pit to extract the oil, avoiding heat and chemical solvents. EVOO is also high in polyphenols, which are powerful antioxidants.

- Smoke Point: 375–410°F

- Best For: Low to medium-heat cooking, sautéing, and drizzling over salads.

- Note: While EVOO has a moderate smoke point, it is stable enough for most cooking methods. It's important not to overheat it to avoid degradation of its beneficial compounds.

2. Avocado Oil

Avocado oil is another great option, and is also a fruit oil; the oil is extracted through pressing the flesh of the avocado. Avocado oil prized for its high content of heart-healthy monounsaturated fats. It boasts a good balance of omega-9 fatty acids and antioxidants, and an especially high smoke point, making it a great choice for cooking.

- Smoke Point: 480°F

- Best For: High-heat cooking such as frying, roasting, and grilling.

- Note: Avocado oil has a mild flavor that won’t overpower your dishes, making it versatile for a variety of cuisines. Some brands have a stronger flavor, and some are more neutral.

3. Refined and Unrefined Coconut Oil

Coconut oil is known for its unique fatty acid profile, which includes medium-chain triglycerides (MCTs), shown to support brain health and provide a quick source of energy. There are two types of coconut oil: refined and unrefined (virgin). Unrefined coconut oil has a distinct coconut flavor, so is often used in asian dishes or desserts where a coconut flavor is desired. Refined coconut oil is completely neutral in taste, making it suitable for savory dishes or baking where the coconut flavor isn’t desired. The refining process is done without heat or chemicals, making this one instance where “refined” doesn’t equal undesirable. It is basically well-strained to remove all minor traces of coconut particles.

- Smoke Point (Refined): 450°F

- Smoke Point (Unrefined): 350°F

- Best For: Baking, frying, and medium-heat cooking (refined). Flavor-forward, lower-temp dishes (unrefined).

4. Tallow (Beef Fat)

Tallow, or rendered beef fat, is a traditional cooking fat that has regained popularity due to its high smoke point and stable composition. It is of course not an appropriate choice for vegans or vegetarians, but it has become more popular in paleo, keto, and carnivore diets lately. Rich in saturated fats, tallow is highly resistant to oxidation, making it ideal for high-heat cooking. However, you should only purchase tallow from organic, 100%grass-fed beef.

- Smoke Point: 400°F

- Best For: Frying, roasting, and sautéing.

- Note: Tallow has a rich, beefy flavor that pairs well with hearty, savory dishes.

5. Butter

Butter, when sourced from organic, 100% grass-fed cows, provides a source of healthy fats, including omega-3s and conjugated linoleic acid (CLA), which may offer numerous health benefits. While butter has a lower smoke point than ghee or refined oils, it’s still suitable for moderate-heat cooking.

- Smoke Point: 350°F

- Best For: Light sautéing, baking

- Note: Grass-fed butter is a healthier option, providing a much better balance of omega-3 to omega-6 fats compared to conventional butter.

6. Ghee (Clarified Butter)

Ghee, a form of clarified butter, is a staple in many cultures, especially in Indian cuisine. It is made by removing the milk solids from butter, leaving behind pure fat. Ghee is rich in butyrate, a very important short-chain fatty acid that has anti-inflammatory benefits and is exceptionally healthy for the lining of the gut. Most people who are dairy-free can tolerate ghee, since the milk proteins are removed, making it a good choice as a butter substitute. However, those with a true dairy allergy should avoid ghee. Since all of the solids are removed, it is an excellent high heat cooking option with a very high smoke point.

- Smoke Point: 485°F

- Best For: High-heat cooking, sautéing, and as a butter replacement in recipes.

- Note: Ghee has a nutty, buttery flavor and is suitable for those who are lactose intolerant since it contains no milk solids. You can make your own at home (it’s very easy!), or try out different brands to find one you like best. There can be a big flavor difference amongst brands, so if you try ghee and don’t like it, it might be worth trying out other brands.