Cooking Oils

How you cook your food matters 

Most people don’t think twice about what oil they’re cooking with—but it’s a big deal. Some oils are highly processed, pro-inflammatory, and toxic when heated.

These oils break down and form harmful compounds that can mess with your hormones, cause gut issues, and lead to chronic inflammation—even if you’re eating “clean” otherwise.

Quick Note: Heat Changes Everything

Every oil has a smoke point—the temperature at which it starts to break down and release toxic fumes. Even a healthy oil can go bad if used at the wrong heat. So it’s not just what you use, it’s how you use it.

Best choices 

These oils are nutrient-rich, anti-inflammatory, and stable when used correctly.

• Extra Virgin Olive Oil (~375°F)
  • Use for: Low to medium heat or cold (salads, finishing)
  • Benefits: High in antioxidants, supports heart + brain

• Avocado Oil (~520°F)
  • Use for: High heat cooking (searing, roasting, grilling)
  • Benefits: Hormone-friendly, stable, and great for metabolism

• Ghee (Clarified Butter) (~485°F)
  • Use for: High heat (frying, sautéing)
  • Benefits: Gut-supportive and rich in fat-soluble vitamins

• Coconut Oil (~350°F)
  • Use for: Medium heat or baking
  • Benefits: Antimicrobial and metabolism-boosting

• Butter (Grass-Fed) (~300°F)
  • Use for: Low heat or light sautéing
  • Benefits: Packed with vitamins A, D, E, and K

• Tallow / Duck Fat (~400°F)
  • Use for: High heat cooking (roasting, crisping)
  • Benefits: Very stable and nutrient-dense animal fats

• Sesame Oil (Unrefined) (~350°F)
  • Use for: Low heat or drizzling after cooking
  • Benefits: High in antioxidants like sesamol

• Macadamia Nut Oil (~410°F)
  • Use for: Medium to high heat cooking
  • Benefits: High in monounsaturated fats, supports brain health

• Walnut Oil (~320°F)
  • Use for: No heat (salads or drizzling)
  • Benefits: Great omega-3 source, helps reduce inflammation

• Flaxseed Oil (~225°F)
  • Use for: No heat only
  • Benefits: Supports hormones and brain with ALA omega-3s

• Hemp Seed Oil (~330°F)
  • Use for: No heat
  • Benefits: Balanced omega-3:6 ratio, great for skin and hormones

Proceed with Caution

These are okay sometimes, but they’re often processed and high in omega-6s.

**see below for more info on omega-6s** 

• Grapeseed Oil (~420°F)
  • Often solvent-extracted and inflammatory. Use cold only if labeled cold-pressed.

• Rice Bran Oil (~450°F)
  • High smoke point, but refined versions can be inflammatory. Use occasionally.

• Peanut Oil (~450°F)
  • Okay in small amounts for high heat. Too much can throw off omega-6 balance.

• Almond Oil (~420°F)
  • Very delicate—best used cold in dressings if unrefined.

• Sunflower or Safflower Oil (High-Oleic Only) (~450°F)
  • If it says “high-oleic,” it’s more stable. If not, it’s inflammatory. Read the label!

Red Flag Oils (Avoid Completely)

These oils are heavily processed, unstable, and promote inflammation. Just toss them.

• Canola Oil

• Soybean Oil

• Corn Oil

• Cottonseed Oil

• “Vegetable Oil” blends

• Margarine / Shortening

• Partially Hydrogenated Oils (Trans Fats)

You’ll often find these in:

• Packaged snacks

• Store-bought dressings

• Fast food

• Restaurant cooking oils

What’s the Deal with Omega-6s?

Omega-6 fats aren’t all bad—your body needs them. But the problem is we get way too much, especially from processed foods and cheap oils. Too many omega-6s can cause chronic inflammation, which affects your energy, skin, digestion, and hormones. It’s all about balance—ideally with more omega-3s and less processed junk.

The Bottom Line

• Cook with avocado oil, ghee, or coconut oil.

• Drizzle with olive oil, walnut oil, or flaxseed oil—but don’t heat them.

• Avoid canola, soybean, and vegetable blends.

• Always check labels—especially in sauces, dressings, and restaurant food.

This one swap can change everything for your hormones, skin, gut, and inflammation.