Karrie Billets-Functional Nutrition Health Coach
Double check your oil inventory! It’s essential to pick the right oils for the job. Toss those highly inflammatory processed vegetable oils, such as soybean-the single most consumed inflammatory oil in the world. (1), corn, cottonseed, canola, and safflower oils. Certain oils can take a higher heat and others will degrade above their smoke-point. This oxidation will release harmful disease developing free radicals. (2)
5 cooking oils you need in your kitchen
Coconut Oil: A healthy saturated fat that withstands medium to high heat well. Has immune boosting, antimicrobial, anti-bacterial, and antifungal effects. Look for virgin or extra virgin and organic. Smoke point is 395°. (3)
Extra Virgin Olive Oil: Use in salad dressings, marinara sauce, dips, or low heat sautéing. Keep the heat low to prevent oxidation. Smoke point is 345°. (3)
Avocado Oil: It has a neutral taste and withstands high heat cooking of 525º (3), which is one of the highest smoke points of all cooking oils. It’s versatile for cold uses or high heat grilling or stir-frying. Avocado oil is my go-to oil for cooking! I love it for stir frying, roasting, baking, and grilling.
Grass-fed Ghee: Butter that’s been “clarified” or separated from the cream. Some brands are certified to contain no dairy casein. It has healthy butyric acid and omega-3 fats. Smoke point is 485° (3).
Sesame Oil: A rich nutty flavor used in Asian dishes. Contains healthy unsaturated fat, and is full of antioxidants and anti-inflammatory properties. Smoke point is 375°(3). Toasted sesame oil has a nutty, roasted flavor & is better as a dressing or marinade.
Look for organic, unrefined, cold-pressed, or expeller pressed. Make sure your oil is fresh, old oil becomes rancid and can release dangerous free radicals. Buy in small amounts (unless used frequently), since the oils oxidize after 6-10 months.