A lot of people think that all oils are plain unhealthy, and try to eliminate cooking with them as much as possible. However, this is definitely not the way to go, as your body needs a good dose of the beneficial fats you get in those oils!

1. Best Fats and Oils for Cooking -
Health tips from Eat Water

2. A lot of people think that all oils are plain unhealthy, and try to eliminate cooking with
them as much as possible. However, this is definitely not the way to go, as your body
needs a good dose of the beneficial fats you get in those oils!
Ideally, you should cook with oils and fats that have high levels of saturated and
monounsaturated fats, as they are stable at high temperatures – and avoid oils with high
levels of polyunsaturated fats like the plague!
Here are a few fats and oils you should be cooking with.

3. Coconut Oil
This is the #1 best choice for high heat cooking. It’s over 90% saturated fat, made up of
medium chain triglycerides. This means it does not require bile for digestion, and is easily
absorbed by the small intestine. Coconut oil is a great fuel source for the body, and rich in
lauric acid which is anti-fungal, anti-bacterial and anti-viral.
Ghee
Ghee is clarified butter, very low in lactose and almost entirely fat (saturated). It’s an
excellent choice for browning, sauteeing and with scrambled eggs and omelettes! It’s
extremely popular in Indian cooking.

4. Butter
Do not fear proper butter. Just avoid all the processed, fake stuff, like margarine, in your
cooking! Real butter is good for you, and contains Vitamins A, E and K2.
It’s also rich in Conjugated Linoleic Acid, which may lower body fat percentages in
humans, and Butyrate, which fights inflammation and improves gut health.
It has a lower smoke point than other oils we recommend, so it’s best for slow cooking,
roasting and in stews and so on – no high-heat frying.

5. Olive Oil
You already knew all about how heart-healthy this one is. In fact, people believe it’s the
main reason the Mediterranean diet is considered so healthy!
It can boost your health biomarkers by raising HDL (good) cholesterol and lowering LDL
(bad) cholesterol in your bloodstream.
It is fairly resistant to heat, but works and tastes best raw, in dressings, as topping, in
mayonnaise and so on. Choose Extra Virgin when possible!

6. Fats you should avoid cooking with:
Now here’s some important information! Nut oils, which delicious, are very high in
polyunsaturated fats – which make them a bad choice for cooking.
If they’re part of your recipe, leave them out of all frying and high-heat steps. This
includes peanut oil!
Macadamia nut oil is the sole exception, and can be used for low and medium heat
cooking. However, it’s extremely expensive.

7. Avoid industrial seed and vegetable oils for home cooking. They’re refined and processed
within an inch of their lives, and packed with extremely high levels of Omega-6 fatty
acids. They aren’t heart-healthy, as has been propagated in the past, and new data links
them with many serious diseases.
Also, always check nutritional data in the store before buying – they can have up to 5%
trans fats, which are toxic. Avoid consuming soybean, corn, cottonseed, canola, rapeseed,
sunflower, sesame, grapeseed, safflower and rice bran oil as far as possible! They’re
likely to be present in outside or packaged food, but shun them in home cooking.
So there you have it – you’re all up to speed on the best (and worst!) fats and oils for
cooking!

8. For more Health, Fitness and Weight loss ideas!
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