Oils to use or never to use for cooking and baking

Cooking oils are used in many dishes for cooking and baking. Unfortunately, when oils are exposed to high heat, they can oxidize creating free radicals and harmful compounds. When used for cooking, oils high in saturated fat and monounsaturated fat are more resistant to heat, making them safer and healthier options.


Oils rich in polyunsaturated fats are not heat resistant and should be avoided completely when cooking or baking.

Best oils for cooking and baking

Coconut oil is the healthiest of cooking and baking oils. Not only is it heat resistant, it contains fats that can boost your metabolism and increase your feeling of fullness. It is also considered a super food which can improve cholesterol and help destroy harmful bacteria and pathogens.

If you’ve avoided butter thinking it’s bad for you, think again. The processed margarine is actually the cause of the bad butter obtained over the years. Real butter is good for you and even a little nutritious. It contains a good mixture of good fats for cooking and only 4% of polyunsaturated fats which should be avoided to expose to heat.

Olive oil is also a great choice because it contains heart-healthy properties that can help lower cholesterol. These are mostly monounsaturated fats with around 14% saturated fat and 11% polyunsaturated fat. Extra virgin olive oil has more nutrients and antioxidants than refined olive oil – and it tastes better!

As long as you stick to animal fats from naturally raised animals, they can be a great choice for cooking. Even bacon juices from naturally raised pigs are safe to cook because the oil is heat resistant and can add flavor to any meal.

Other oils that are great for cooking and baking include avocado oil and palm oil. All of these oils can be exposed to high temperatures without oxidizing.

Oils to avoid when cooking and baking

Oils that contain large amounts of polyunsaturated fats should be avoided if your recipe calls for stovetop or baking. If you want to use them with uncooked salad dressings or other recipes, they can be used. Do not expose them to heat.

Fish oil is great for you but doesn’t taste great. Used as a supplement, it has a ton of benefits, but never cook with it. Flaxseed oils, peanut oils, and nut oils are also high in polyunsaturated fats. There is one exception which is macadamia oil. You can cook with it safely at low to medium temperatures, but avoid high heat.

Oils that you should avoid completely, no matter what you do, include soybean oil, corn oil, cottonseed oil, canola oil, canola oil, canola oil, canola oil, sunflower, grape seed oil, safflower oil and rice bran oil.

Some of these oils were once touted as healthy options. However, they are highly processed and have since been linked to many illnesses including heart disease and cancer.

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