Dot to Trot

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Which Oils Are Best For Cooking?

I'm now cooking regularly with coconut oil and ghee.

I’m now cooking regularly with coconut oil and ghee.

I found this on Authority Nutrition’s Facebook Page and just had to share. H/T to for putting together this nice little infographic explaining which fats and oils are best for cooking.

Why is this important? Fats and oils can undergo changes with high heat if they are not stable. Once the oil reaches it’s smoke point (the temperature oil begins to breakdown and release smoke) it starts to produce toxic substances. Never eat an unstable oil once it starts to smoke.

A long time user of olive oil, I recently switched over to cooking with extra virgin coconut oil, butter and ghee. The coconut oil taste awesome and is very healthy. There are two types of coconut oil — virgin or RBD (refind, bleached, and deodorized). I use extra virgin because it is less processed and it still has a nice coconut flavor and aroma. RBD coconut oil is processed so you can’t taste or smell any trace of coconut.  I actually like the taste and smell, but I’m careful with how much I use. You don’t want to over power the food with the coconut flavor. Remember, a little goes a long way.

I started using ghee during my Paleo challenge. I love the stuff. Ghee, also known as clarified butter, is basically butter without the dairy solids. It has a lovely gold color and nutty flavor. Since I’m not doing Paleo, I switch between butter and ghee.

As for my trusty old olive oil, I still cook with it on occasion.  But I now use it for salad dressings and marinades.

What do you cook with?







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7 thoughts on “Which Oils Are Best For Cooking?

  1. Pingback: Meat & Colon Cancer: Not What You Think | Dot to Trot

  2. eileen bricker on said:

    also have a good bit of flax oil but like grape seed the smell is overwhelming

    • Hi Eileen, Flax oil has a lot of omega-3 and alpha linolenic acid. I’ve used it as a supplement not for cooking. I read somewhere that it has a lot of polyunsaturated fats so it’s not good for cooking. What’s been your experience with it?

  3. eileen bricker on said:

    any thoughts on chia oil? this recently showed up in the store cold section.

    • Since it’s a seed, my understanding is that seed oils are not good for cooking due to the extraction process (includes bleaching, deodorizing and using hexane a toxic solvent). But the main problem with seed oils is the high omega-6 polyunsaturated fatty acids. Omega 6 contribute to inflammation. Inflammation is a big factor in heart disease, diabetes, cancer among other illnesses. Here’s a good article here on seeds. It doesn’t mention chia seeds specifically, so it’s possible that the process is very different for chia oil.

  4. toboldlygoandmakeitso on said:

    Hello ! I just wanted you to know that I enjoy reading your blog and I have nominated you for Wonderful Team Member Readers Award. Look here to get award and see what I am talking about.
    Gives us all a chance to get to know our fellow bloggers. 🙂

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