Picking The Right Cooking Oil

Fat and cooking oils alike, often get a bad rap… insert air fryer craze.

But did you know fats- especially oils- are actually an essential part of a healthy diet. Fat is especially helpful in helping us absorb nutrients.

With so many choices to choose from, how do you pick the right cooking oil?

Here’s my top 4!

When choosing a cooking oil one of the most important things to consider is smoke point, or the temperature in which oil starts burning. The experts also recommend staying away from oils high in saturated fat.

Olive Oil

Olive oil is probably one of the most popular choices and for good reason. It’s not only full of flavor but also probably one of the most versatile. Want to take it up a notch? Look for “Extra Virgin” on the label. This means that the oil is unrefined and has more nutrients, antioxidants, and heart-healthy fats. Compared to other oils, olive has a low smoke point, so it’s best used for medium to low-heat cooking, baking, or as dressings on salads.

Avocado Oil

Avocado oil has been quickly gaining popularity in the cooking world. Likely because while it has a lot of the same benefits as EVOO, it has a higher smoke point. This makes it great for sauteing or pan frying. It's packed with vitamin E and has one of the highest monounsaturated fat contents in the oil aisle. Another bonus…avocado oil doesn't have much flavor, so it will never overpower your cooking skills.

Coconut Oil

Coconut Oil is another one high on the popularity scale the past few years. However, you might be surprised to learn that coconut oil is actually pretty high in saturated fat. With that said, it’s an incredibly heat-resistant fat with strong health benefits. It can help improve cholesterol, kill harmful bacteria, and boost metabolism.


I must be kidding right? Nope. Real, unprocessed butter can be a great addition to your diet when used in moderation. It’s full of vitamins like A, E, K2 and rich in inflammation fighting fatty acids. Choose healthier versions like pure butterfat or ghee form grass-fed cows.

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