Cooking With Healthy Fats {Say BYE BYE to the bad Fats and Hello to the Good}

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You won’t ever find me cooking without a heaping spoonful of some form of healthy fat! I love cooking with healthy fats...grass fed butter, coconut oil, avocado oil, olive oil...I love them all. If you want to learn more about the benefits of healthy fats and how amazing they are for our bodies you can read more about healthy fats here.

I get many questions about cooking with different oils…

“Is canola oil okay?”

“What about butter or should I use margarine?”

“Is it bad to heat olive oil?”

You’ve got questions. And I have the answers.

Let’s talk about the bad oils for a minute before we move onto what you should be cooking with. You can go ahead and throw away the following oils if you have them in your cupboards.

  • Canola oil
  • Vegetable oil of any kind

  • Soybean oil

  • Corn oil

  • Cottonseed oil

  • Peanut oil

  • Sunflower oil

  • Safflower oil

Also, please please throw away your margarine and fake butter.

And if you’re thinking, "Wait, what? Those oils are in almost every packaged food I eat”.

Yes, unfortunately, you are correct.

I’m not going to tell you to avoid every item that has these oils. But I do highly recommend reading labels and becoming aware of what is in your food. I try my hardest to stay away from these oils, but life happens and I may indulge in something that has them. These are oils that you do not want in your everyday life though – they have an incredibly high amount of omega-6s which create inflammation in our bodies.

Inflammation is an underlying factor in many diseases today such as cardiovascular disease, cancer, diabetes, arthritis, and many others.

Even “organic canola oil” is bad for your body because of the extremely high amount of omega-6s. We get plenty of omega-6s in our daily diet already. So it’s a really good idea to start swapping out these oils for healthier + more waist-friendly ones.

Now for the ANSWER to your question: "but what oils + healthy fats can I use?”:

  • Avocado oil

  • Coconut oil

  • Butter {grass-fed + organic is best}

  • Ghee

  • Olive oil

  • Macadamia nut oil

  • Palm oil

  • Sesame seed oil

Be sure to purchase oil that is unrefined and extra virgin. They are purer and have more health benefits.

I love cooking/baking with coconut oil. It’s probably my number one choice to use. But I do love sauteeing veggies in grass-fed butter because it adds so much richness. If you come across a recipe that calls for vegetable oil you can easily swap it for olive oil or any of the other options above.

Note: There are some studies that show that cooking olive oil at high heat causes it to go rancid and develop dangerous toxic compounds. But these studies are inconclusive. However, I tend to stay away from using olive oil at high heat just to be safe. Try using coconut oil or avocado oil for higher heat. But using olive oil is a whole lot better than using canola or vegetable oil.

What healthy fats do you like to cook with the most?

Here are some quick links to my favorite fats that you find on Amazon for a good price: