Which Cooking Oil to Use?

This is something I have always found confusing, because you hear so many different opinions about different oils. Saturated will kill you, you must eat unsaturated. No, wait, saturated will NOT kill you and unsaturated WILL kill you if you heat them. That kind of thing. I finally found an article that clears this up for me once an for all, from Natural News.
First of all, saturated fat will NOT kill you and is NOT linke dto heart disease.
“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.”

Second, what you have to look for is the ‘smoke point’, the temperature at which the oil starts to smoke, at which point it also starts to degrade and potentially become hazardous to your health.

Macadamia nut oil and most types of olive oil have a relatively high smoke point, which means they are suitable for frying, although the smoke point for extra-virgin olive oil is considerably lower, making it not a good choice for cooking with a high temperatures.
Coconut oil was found suitable for baking but not things like deep frying, and walnut oil was found to be best reserved for use in salads.


Canola, corn, and soy are not on the list at all. Aside from the fact that rapeseed (aka Canola) is an insecticide and toxic to humans and aninals, these crops are pretty much all GMO, and should be avoided in general.

8 responses to “Which Cooking Oil to Use?

  1. Hey, you should look up butter oil, or ghee. you can make your own. It is a saturated oil, perfect for all cooking and frying. The sugars and proteins are removed at low temperature and whats left is pure oil. Directions to make your own are at WAPF.

  2. My blood pressure was in the 200/120 range. I couldn’t walk more than 10 minutes without shoulder and chest pains. My doc gave me bp medicine. It didn’t lower my bp. Then he doubled it and added a diuretic. Still nothing. He added a 2nd medicine, then later doubled that. Still, it didn’t lower my bp. I quit eating foods with saturated fats – philly cheesesteaks, cheeseburgers, etc., and bingo, my bp dropped to 145 over 75. Still a little high, but ok for a guy my age (61). And the chest pains stopped. My thoughts? Saturated fats will at least kill me, if not you. I’d watch ’em.

    • The foods you ate were highly processed, probably high in salt and additives. I don’t know about the effects of saturated fat on blood pressure, but they have been shown not to clog arteries. My guess is that when you stopped eating that junk, you improved the quality of your diet in general and that probably had a lot to do with lowering your blood pressure. In any case, I’m happy for you that you found something that worked.

  3. Sesame oil is the basis of oil in India. The word for oil is in fact the same as for sesame oil “Til”. Not the toasted variety. Good for using medicinally as well.
    And Mustard oil – also widely used in India – is a superb cleanser of the skin.
    And making Ghee as Theresa said is very easy, literally just boil butter, until all the water has evaporated, you know its ready by flicking water into it and when it pops like boiling oil would make it pop, it is ready, don’t burn it, and keep the froth on top , it is medicinal. It is oil from milk, nothing else.

  4. Off Topic:

    I do not think you need this, but it might interest you, and might have its moments for use. (and you may wish to remove this comment, I will not be offended – even though it is me in it).

    Autocue DIY – Make Simply & Cheaply – Teleprompter Professional

  5. Canola almost killed me!

    Never again.

  6. Only use virgin olive because it is a pressed cold oil. Normal olive oil is heat treated to give it a higher smoke piont & this will course some hydrogenated fat to from. As long as you don’t smoke virgin olive oil it’s fine for cooking.

    Also there are different types of saturated fats long chain and medium chain ones like coconut oil.

    Virgin coconut oil & cocao oil are some of the most heat stable fats you can get.

    @Nope! don’t forget burgers & processed food contain lots of added poly fats which Hydrogenate during cooking further still not to mention the sugars. Linked to high blood pressure also.

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