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Oil/Fat guide

What oils can we use and which are harmful?

Before we get into the list of oils, there are important things to know:

Smoke Point: The temperature at which an oil starts to smoke and break down, potentially forming harmful compounds. Higher smoke points are generally better for high-heat cooking.

Balance: A healthy diet includes a balance of omega-3 and omega-6 fatty acids. Western diets are often high in omega 6, contributing to inflammation. We want to ensure we get adequate amounts of Omega-3.

Processing: Highly processed oils can lose beneficial nutrients and

gain harmful compounds. Unrefined, cold-pressed, and extra virgin varieties are typically healthier options.

Storage: Proper storage of oils is important. They should be kept in a cool, dark place to prevent oxidation.

Variety: Using a variety of healthy fats in your diet can provide a range of beneficial nutrients.

Remember, the quality and source of the oil, along with how it's used in cooking, can significantly impact its health benefits or detriments. Integrating a variety of healthy oils and fats into your diet, and using them appropriately based on their smoke points, can contribute positively to your overall nutritional well-being.


These are often rich in monounsaturated and omega-3 fatty acids, known for their anti-inflammatory properties.

Extra Virgin Olive Oil: High in monounsaturated fats and antioxidants. Smoke point: 320-375°F (160-190°C).

Coconut Oil: Contains medium-chain triglycerides (MCTs) and lauric acid. Smoke point: 350°F (177°C) for unrefined; 450°F (232°C) for refined.

Avocado Oil: High in monounsaturated fats and vitamin E. Smoke point: 520°F (271°C), making it great for high-heat cooking.

Grass-fed Butter: Contains omega-3 fatty acids, especially when from grass-fed cows. Smoke point: 300-350°F (150-177°C).

Ghee (Clarified Butter): Lactose and casein are removed; high in butyric acid. Smoke point: 450°F (232°C).

Flaxseed Oil: Rich in omega-3 fatty acids; best used cold and not for cooking. Smoke point: 225°F (107°C).

Walnut Oil: Good source of omega-3; also best used cold. Smoke point: 320°F (160°C).

Toasted Sesame Oil: Made from toasted sesame seeds, darker in color, and has a strong flavor. Rich in antioxidants and has some anti-inflammatory properties. Generally used as a flavor enhancer in small quantities, not as a primary cooking oil. Smoke Point: 350°F (177°C), best used for low to medium-heat cooking or added at the end of cooking.


These are typically high in omega-6 fatty acids and trans fats, which can promote inflammation. Trans fats are detrimental to our health... more to come on that.

Soybean Oil: High in omega-6; may contribute to inflammation. Smoke point: 450°F (232°C).

Corn Oil: Similar to soybean oil, high in omega-6. Smoke point: 450°F (232°C).

Vegetable Shortening: Often contains trans fats. Smoke point: varies depending on the brand and composition.

Margarine: Especially the non-dairy versions can contain trans fats. Smoke point: varies.

Canola Oil: While it has a balance of omega-3 and omega-6, the refining process and potential GMO concerns make it less desirable for some. Smoke point: 400°F (204°C).

Sunflower Oil: High in omega-6; the balance between omega-3 and omega-6 is important for reducing inflammation. Smoke point: 440°F (227°C) for high-oleic versions.

Light Sesame Oil: Made from raw sesame seeds and is light in color. Higher in polyunsaturated fats (omega-6 fatty acids). Can contribute to inflammation if consumed in excess, similar to other oils high in omega-6. Smoke Point: 410°F (210°C), making it suitable for moderate to high-heat cooking.

Hope you find this helpful!

Much love,



thank you for arranging this 40 day fast ! looking forward to being educated.

Replying to

Great to have you here Tami!! ❤️ Looking forward to it also!!


Thoughts on sesame oil? We love to make stir fry with it.

Replying to

Great question Hollie!

I love sesame oil! It depends on the type of sesame oil.

I wouldn’t recommend it for cooking. Instead would suggest that once you’re done cooking to cut the heat, drizzle on some toasted sesame oil on, and stir in for the added flavor profile.

Toasted sesame oil has a low smoke point. Light (refined) sesame oil is high in omega 6, which can be inflammatory.

I updated the list above to include both! One on each list.


So helpful. Thank you. My favorite olive oil is Brightland. I made a good soup today which I can share and so very easy.

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