Fat and oil have endured a rollercoaster of reputation over the decades. During the “fat-free”
craze of the 80s, these essential components of our diet were vilified. Today, the conversation
has shifted, but the rise of highly processed vegetable oils and trans fats has brought new
concerns. With these harmful oils permeating modern diets and contributing to illness, it’s
essential to approach cooking oils thoughtfully.
Choosing the best oils doesn’t have to be overwhelming. With just two questions, you can
find a healthy option:
1. Is the oil in its raw form and safe for consumption in moderation?
2. Does the oil have a high smoke point, resisting oxidation and harmful free radicals?
formation at high temperatures?
Using this framework, here are four of the best cooking oils to keep in your kitchen.
1. Coconut Oil
Coconut oil is a versatile staple, not just in cooking but also in natural beauty routines. Its
primary fat, lauric acid, supports fat burning and boosts HDL (good cholesterol), which may
reduce heart disease risk. What makes coconut oil a standout for cooking is its stability under
high heat. It resists oxidation, making it a safe and reliable option.
Its rich, aromatic flavor makes coconut oil especially suitable for Asian-inspired dishes. Plus,
It’s a star ingredient in clean eating programs for its nutritional benefits and delightful taste.
2. Extra Virgin Olive Oil
No pantry is complete without a bottle of cold-pressed extra virgin olive oil. Unlike regular
olive oil, extra virgin olive oil comes from the first, chemical-free pressing of olives,
preserving its nutritional and flavor integrity.
A staple of Mediterranean cuisine, this oil offers numerous health benefits, including heart
health, brain function, and potential anti-cancer properties. While it’s best used raw as a
dressing or drizzle, it can also withstand moderately high heat, making it a flexible kitchen
companion.
3. Organic Grass-Fed Butter
For those who can tolerate small amounts of dairy, organic grass-fed butter is a game-
changer. It’s lower in lactose than milk, making it easier to digest for many people. Grass-fed
butter is packed with vitamin A, omega-3 fatty acids, and CLA (linked to potential anti-
cancer benefits), all of which are more concentrated than in conventionally produced butter.
While it’s calorie-dense and best used in moderation, butter’s nostalgic aroma and health
benefits make it worth the occasional indulgence. Pairing butter with olive oil can also
prevent burning during cooking, giving you the best of both worlds.
4. Organic Grass-Fed Ghee
Ghee, clarified butter with its milk solids removed, is an Ayurvedic favorite that’s gaining
global popularity. Its lack of dairy sugars and proteins makes it an excellent choice for those
with dairy sensitivities.
Not only does ghee boast a long shelf life, but it also stimulates digestion, thanks to its ability
to promote stomach acid secretion. Its nutty flavor and high smoke point make it a go-to for
high-heat cooking.
The Case for Healthy Fats
From supporting brain function to promoting heart health, the right fats and oils can have
transformative effects on overall wellness. Switching to healthier options is one of the
simplest ways to improve your diet.
Clean eating isn’t about perfection—it’s about making thoughtful choices. By selecting oils
like these, you’re taking a small but impactful step toward long-term health and well-being.
So, stock up your pantry and enjoy cooking with confidence!