The Best Oils & Fats for Cooking: Why You Should Ditch Seed Oils

The type of fat you cook with can make a huge difference in your health. While many people have been led to believe that vegetable and seed oils are the best options, research shows they can contribute to inflammation, oxidative stress, and long-term health problems. Instead, traditional fats like extra virgin olive oil, beef tallow, and coconut oil provide superior nutrition, stability, and flavor.

In this article, we’ll explore the dangers of seed oils, the benefits of natural fats, and how you can transition to using better oils in your kitchen.

The Problem with Seed Oils

Seed oils including canola, soybean, corn, sunflower, and safflower oils, have become a staple in modern cooking. However, they are far from the health foods they are marketed to be. Here’s why:

• High in Omega-6 Fatty Acids: While omega-6 fats are essential in small amounts, excessive consumption can lead to chronic inflammation, a root cause of many diseases.
• Highly Processed: Seed oils are extracted using high heat, chemical solvents (like hexane), and deodorization, leading to oxidation and harmful byproducts.
• Linked to Health Issues: Studies have associated excessive seed oil consumption with obesity, metabolic disorders, and cardiovascular disease.
• Poor Heat Stability: Many seed oils oxidize easily at high temperatures, producing harmful free radicals and trans fats.

By contrast, traditional fats are far more stable and beneficial for cooking.

The Best Cooking Oils & Fats (and Why They’re Better)

1. Extra Virgin Olive Oil (EVOO)

• Rich in antioxidants as contains polyphenols that help fight inflammation.
• High in heart-healthy monounsaturated fats, that support cardiovascular health

Best Uses

• Drizzling over salads, vegetables, or meats for a finishing touch.
• Light sauteing at medium temperatures (~160-190°C / 320-375°F).
• Homemade dressings, dips, and marinades.

How to Choose High-Quality EVOO

• Cold-pressed & unrefined – Ensures maximum nutrient retention.
• Dark glass bottle or tin – Protects against light and oxidation.
• Organic and seasonal – Free from pesticides and chemical processing.
• Harvest date on the bottle – Fresher is better; consume within a year.

2. Coconut Oil

• Rich in MCTs (Medium-Chain Triglycerides) – Provides quick energy and supports brain health.
• Antimicrobial properties – Contains lauric acid, which has antibacterial and antiviral benefits.
• Highly stable – Has a high smoke point (~177°C / 350°F) and doesn’t oxidise easily.

Best Uses

• Baking and frying due to its high heat stability.
• Stir-fries and curries for a subtle coconut flavor.
• Bulletproof coffee or smoothies for an energy boost.

How to Choose High-Quality Coconut Oil:

• Cold-pressed & virgin – Retains nutrients and a light coconut aroma.
• Unrefined & organic – Avoids chemical processing.
• Glass jar packaging – Prevents contamination from plastic.

3. Butter

• Rich in fat-soluble vitamins – A, D, E, and K for hormone and immune support.
• High in butyrate – Supports gut health and reduces inflammation.
• Delicious & versatile – Enhances flavor in both sweet and savory dishes.

Best Uses

• Sautéing and pan-frying at medium temperatures (~150-175°C / 300-350°F).
• Baking and roasting for a rich flavor.
• Spreading on warm toast, vegetables, or meats.

How to Choose High-Quality Butter:

• Grass-fed & organic – Higher in omega-3s, CLA (conjugated linoleic acid), and vitamins.
• Cultured or European-style – Higher butterfat content and better flavour.
• Deep yellow colour – Indicates a nutrient-rich diet from grass-fed cows.

4. Beef Tallow

• Extremely heat-stable – Ideal for high-heat cooking (smoke point ~200-250°C / 400-480°F).
• Rich in saturated fats & CLA – Supports metabolic and immune function.
• Nutrient-dense – Contains fat-soluble vitamins and healthy cholesterol.

Best Uses

• Deep-frying and searing meats due to its high heat tolerance.
• Roasting vegetables for a crispy, rich flavor.
• Making homemade fries for a traditional, nutrient-dense alternative to seed oils.

How to Choose High-Quality Beef Tallow:

• Grass-fed & pasture-raised – Higher in nutrients and free from toxins found in grain-fed fat.
• Rendered at low temperatures – Preserves nutrients and flavor.
• Stored in glass jars – Avoids contamination from plastic packaging.

So there it is, that’s my extensive (or not so extensive) list of cooking oils and fats. Choosing the right cooking fats can make a huge difference in your health, energy levels, and the quality of your meals. By opting for traditional, high-quality fats like extra virgin olive oil, coconut oil, butter, and beef tallow, you’ll avoid the inflammatory effects of processed seed oils while enhancing both the flavour and nutritional value of your food. Start small – replace one seed oil at a time, experiment with traditional fats, and embrace a healthier way of cooking.