Hopefully, you’re aware that hydrogenated vegetables oils should be avoided. Canola oil, soybean oil, corn oil and cottonseed oil are all manufactured by forcing hydrogen into the ingredients to increase their shelf life. As a result, the structure of the fat molecules is transformed into an opposite direction compared to natural fat molecules, leading to the term “trans fats.” These trans fats can get lodged into your arteries and increase your risk of heart disease, along with many other health issues.
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So which oils are best? Try stocking your kitchen with the following healthy cooking oils and dietary fats:
Coconut oil
As the best cooking oil, coconut oil has a number of valuable health benefits including a positive effect on your heart and antimicrobial properties. It's also a great source of energy, thanks to its medium-chain fatty acids. As a plug, coconut oil has countless other uses besides cooking and eating, from topical beauty applications to first aid treatments, to general household cleaning. Make sure you choose an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals.
Olive oil
Olive oil contains healthy fatty acids that can help lower your risk of heart disease. While the standard recommendation has been to avoid using olive oil for cooking and to only use it cold, recent research in which 10 popular cooking oils were compared contradicts this advice, showing extra-virgin olive oil actually scored best for both oxidative stability and lack of harmful compounds produced when heated. However, research has also shown that anywhere from 60-90% of the olive oils sold in American grocery stores and restaurants are adulterated with cheap vegetable oils or nonhuman-grade olive oils, which are harmful to health in a number of ways. For tips on how to assess the quality of your olive oil, read, "Is Your Olive Oil Fake?”
Sesame oil
Sesame oil adds a rich, nutty flavor to many dishes. If used properly and in moderation (as it is high in omega-6 fats) this oil can provide certain health benefits, thanks to its natural antibacterial, antiviral, and antioxidant properties.
Grass fed better
Raw, organic butter made from healthy grass fed cows' milk contains many valuable nutrients, including vitamins A, D, E and K2, along with minerals and antioxidants that support good health. Recent research has also noted that organic grass fed dairy has a "near-perfect" balance of omega-3 and omega-6 fats, as well as higher amounts of conjugated linoleic acid (CLA), which can help reduce your cardiovascular and metabolic disease risks.
Organic ghee
Ghee is darker and has a nuttier flavor than butter, and with a higher smoke point, it's a healthier option for sautéing. It also has a longer shelf life, lasting for around six months in the refrigerator or up to a year in the freezer.