This list is PHAT! 


Do you know what you’re cooking with?

I wanted to share a little bit about the types of cooking oils I use (and don’t use, in addition to why), as well as challenge you to replace your canola oil and vegetable oils for healthier cooking oils!

Not all oils are created equally and each individual oil has a special place in the kitchen.

Every oil on the market has a set smoke point. So once it reaches a certain temperature, the oil will oxidize, which means the oxygen is then removed and it becomes chemically unstable and unhealthy. This then causes the oil to become rancid and turns carcinogenic (or cancer causing). This is why you should only cook with oils that have higher smoke points, so keep this in mind when using oils in your kitchen.

For Baking: Coconut, Avocado, Ghee, or Butter.

For Sautéing: Olive, Avocado, Coconut, or Sesame.

For Dressing/Dips: Olive, Flax, Walnut, Avocado or toasted sesame.

For Frying: Avocado, Ghee, or Sesame.

Olive Oil has a relatively low smoke point, so you should only be using olive oil in cold dishes such as salads, pasta salads, or dips. Using it to cook will cause the oil to oxidize. Have you ever smelt it when it gets too hot?

Coconut Oil has an average smoke point but it is a great oil to cook with because of its health benefits. It is particularly rich in a fatty acids that can improve cholesterol and help kill bacteria and other pathogens within your body. It is a good source of energy and boosts metabolism function, increasing your “fullness” feeling along the way! I highly recommend you try and incorporate coconut oil into your diet daily.

Avocado Oil is the BEST oil to cook with because it is so versatile and it has such a high smoke point! It is more than 50% monosaturated oil, which makes it particularly good for your heart! It is, in my opinion, one of the best options for high heat cooking if you do not want a strong flavor, like you would normally get when cooking with coconut oil, since avocado oil has such a neutral taste. Side note: If your avocado oil is cold pressed and naturally refined, it will bring the smoke point higher. (Look for this on the label) I prefer to use Chosen Foods Avocado Oil.

Chosen Foods also makes a sprayable avocado oil, which i use regularly when roasting my food, or utilizing “non-stick” when frying

Butter & Ghee have always been the black sheep of all oils and fats because of it’s saturated fat content. BUT, what I am sure you didn’t realize is that all studies that were conducted on saturated fats were done using hydrogenated oils/coconut oils (which are trans fats). Trans fats are horrible for you, but natural saturated fats (yes there is a thing) are actually really good for you and your heart! Butter is rich in vitamin A, E & K as well as CLA (conjugated linoleic acid). Good Butters have proven to fight inflammation and improve gut health. Funny enough, margarine which is a popular butter substitute, is made with hydrogenated oil and should be avoided at all costs! I recommend Fourth & Hearth Ghee Butter, which is a grass fed perfectly healthy NON DAIRY butter!

Canola Oil is a rancid, highly processed industrialized oil that should be tossed from your pantry immediately. Like right now, before you continue reading this! It is my hope that you never use canola oil again. Why? Because of the GMO’s and the harmful side effects from the processing of this oil. Canola oil comes from the rapeseed plant, and rapeseed oil is high is Erucic acid. Eurcic acid is a fatty acid that causes heart damage and promotes myocardial lesions.  Rapeseed oil is utilized as an INDUSTRIAL OIL, not a food, and has been used in candles, soaps, lipsticks, lubricants, inks, biofuels and even insecticides. WHAT!? Once turned into canola oil, it then needs to be bleached and then deodorized just to make it edible. EW! Corn oil, soybean oil or cottonseed oil also fall under this category of “DONT’S” and this is because all of these oils are GMO’s which are Genetically Modified Organisms (basically pesticides). This ain’t real food!

All in all, it is very important to understand the contents of your kitchen and what you’re cooking with- despite what the marketers may tell you about their products’ health benefits. Most companies care about cheapest ways to mass produce these oils in order to make a profit, and the cheapest way to do this is to create GMO’s.

If you have any questions or want to know a bit more about any of these facts, you can contact me or comment below! I am not an expert but I am well educated enough to know what you shouldn’t be feeding your body, and why! As with everything, fats should be eaten in moderation, but do not be afraid of them! Your body needs them!


Stay Healthy!


2 thoughts on “This list is PHAT! 

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