The ugly truth about vegetable oils (and why they should be avoided)

The ugly truth about vegetable oils (and why they should be avoided)

In case you didn’t know: Vegetable oils are bad. Bad news. Bad for your health. Bad for the environment.

Just bad.

I get a lot of questions about what fats and oils I use for cooking. It makes sense; after all there is a lot of confusion about fat in general. And with the increasing hype over “heart healthy” vegetable oils and their sky-rocketed consumption level, it’s no wonder people have questions about these highly over-recommended products. So let’s talk vegetable oils today: What are they? Why do I avoid them? And what are the best fats for cooking?

Ready? Let’s do this.

Vegetable Oils: What are they really?

Vegetable oils are oils that have been extracted from various seeds. The most common include rapeseed (canola oil), soybean, corn, sunflower, safflower, peanut, etc. Unlike coconut oil or olive oil that can be extracted by pressing, these new-fangled oils have to be extracted in very unnatural ways.

A non-traditional food with a questionable short history

Unlike traditional fats (butter, tallow, lard, olive oil, etc.) our industrial vegetable oils are a very new addition to the “food” world. In fact, they were practically non-existent until the early 1900s. But with the invention of certain chemical processes and a need for “cheap” fat substitutions, the world of fat hasn’t been the same since.

Consider that at the turn of the 20th century that amount of vegetable oils consumed was practically zero. Today the average consumption is 70 lbs a year. Per person. (And since I know plenty of people who don’t touch the stuff, that means lots of people are consuming even more!)

The truth about vegetable oils: And why you should avoid them!

Of course that number jumped dramatically once the campaign against saturated fats and cholesterol took its public rampage. (Hint: Cholesterol and Saturated Fat are essential to good health.)

Even today, despite the fact that heart disease and cancer continue to rise at an alarming rate while butter consumption is down (and vegetable oil consumption is at an all-time high), people are still believing the hype and buying this very non-traditional, non-healthy food-like product.

(Want to see more disturbing charts? Check this article out.)

Vegetable Oil are Bad: an unnatural process from the start.

Before we talk about the process by which vegetable oils are made, let’s first look at one of my favorite traditional fats: Butter.

Butter is a simple process that comes when cream separates from milk. This is a natural process that only takes a little patience. Once the cream and milk have separated, all you need to do is skim off the cream and shake it until it becomes butter. (And it really is as easy as it sounds, I’ve made butter lots of times. Takes about 5 minutes.)

Now let’s compare that to the production of canola oil. Here’s an overly simplified version of the process:

Step 1: Find some “canola seeds.” Oh wait, they don’t exist. Canola oil is actually made from a hybrid version of the rapeseed… most likely genetically modified and heavily treated with pesticides.

Step 2: Heat the rapeseeds at unnaturally high temperatures so that they oxidize and are rancid before you ever buy them.

Step 3: Process with a petroleum solvent to extract the oils.

Step 4: Heat some more and add some acid to remove any nasty wax solids that formed during the first processing.

Step 5: Treat the oil with more chemicals to improve the color.

Step 6: Deodorize the oil to mask the horrific smell from the chemical processing.

Of course, if you want to take your vegetable oils one step further, just hydrogenated it until it becomes a solid. Now you have margarine and all its trans-fatty wonder.

So why are vegetable oils bad?

Hopefully at this point you can see how NOT real these oils are. And in my book, “not real” is reason enough to avoid them. So how can they continue to be marketed as “heart healthy”?

Along with the continued myth about saturated fats and cholesterol, these oils are promoted as healthy because they contain monounsaturated fats and Omega 3 fatty acids. And that’s what advertisers focus on to draw you into the fake health claims. But it definitely doesn’t paint the whole picture.

Without going into extreme detail (although I’ll link up to more reading if you want all the gruesome details), here are the many problems with vegetable oils:

The polyunsaturated fat issue

Vegetable oils are bad because they contain very high levels of polyunsaturated fats (PUFAs). But did you know that the fat content of the human body is about 97% saturated and monounsaturated fat? Our body needs fat for rebuilding cells and hormone production. And it can only use what we give it.

Polyunsaturated fats are highly unstable. They oxidize easily. These oxidized fats cause inflammation and mutation in cells. That oxidation is linked to all sorts of issues from cancer, heart disease, endrometriosis, PCOS, etc. PUFAs are bad news.

Read more about PUFAS here.

Omega 6 issue

There’s a lot of hype about Omega-3’s and how healthy they are. But what often gets neglected is the fact that it’s more about the ratio of Omega-3 and Omega-6 fats that are critical to good health.

Vegetable oils contain a very high concentration of Omega 6 fatty acids. These fatty acids oxidize easily. Omega-3 fatty acids have been shown to reduce inflammation and protect against cancer. Unbalanced levels of Omega-3 and Omega-6 fats have been linked to many types of cancers and a host of other problems. And, as you’ve probably guessed, most Americans are high in Omega-6 fatty acids and low in Omega-3’s. But people keeping buying into labels on vegetables oils that say “a good source of Omega-3s” without realizing that they are really just making the imbalance even worse.

Read more about Omega-3/Omega-6 imbalances here and here.

All the other bad “stuff”

Beyond the unnatural levels of polyunsaturated fats and Omega-6 fatty acids, there are all the additives, pesticides, and chemicals involved in processing. Many vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling too quickly, but they have also been shown to produce potential cancer compounds in the body. And they have been linked to things like immune system issues, infertility, behavioral problems, and liver and kidney damage.

Oh yeah, and many vegetable oils come from genetically modified sources. Not sure why that’s bad? Check this out.

In a nutshell, these oils are extremely unhealthy. They’ve been linked to reproductive problems, low birth rate, hormonal issues, obesity, mental decline, liver problems, and the big problems of our day: cancer and heart disease.

So what is safe to use?

In a world that seems overrun with these highly unnatural and toxic fats, it can seem overwhelming when looking for better solutions. And if you try to keep up on the latest “scientific” findings you may be even more confused. Luckily, you don’t have to be a nutritionist to know the best fats to use. Look to your ancestors. Look to what food was before the chemical and industrial age came in and made a mega-mart of imposters.

To help you, here are some guidelines when it comes to fats and oil.

Good fats for cooking

Vegetable oils are bad.When it comes to any food, keep in mind that where it comes from and how you store it can matter greatly. Traditional oils should be cold-pressed. Organic when possible (especially when dealing with animal fats as the fat is where toxins/pesticides are stored). Do the best you can, and don’t get overwhelmed by all the choices.

  • Coconut Oil (Use expeller-pressed to avoid a coconut flavor)
  • Tallow
  • Lard
  • Butter
  • Palm Oil (Although, please find from a sustainable source as so much palm oil today is being harvested in horrific ways. When in doubt just stick with coconut oil.)
  • Extra-Virgin Olive Oil (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)
  • Avocado Oil (Great for non-heat dishes)
  • Other fats (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats).

Oils to be used sparingly

The following oils are okay in moderations. Most contain high levels of Omega-6 fatty acids, so they shouldn’t be consumed freely. But they are considered natural fats, and do have health benefits. They are not great for high heat cooking, but acceptable in dressings, mayos, and other non-heat foods.

  • Walnut Oil
  • Flaxseed Oil
  • Macadamia Nut Oil

Oils to avoid completely

Here’s the big list I avoid as much as possible:

  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Peanut Oil
  • Sunflower Oil
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • Any fake butter substitutes

Simply skipping these oils in the grocery story isn’t too hard. But keep in mind that most processed foods contain these oils, too. Salad dressing, condiments, crackers, chips… check your ingredients. Don’t buy them. In fact, just skip processed foods and you’ll save yourself a lot of trouble.

It’s hard to avoid rancid vegetable oils completely if you are eating out, and I personally try not to stress about the occasional night at a restaurant. By keeping these bad boys out of my house, I feel okay consuming these oils when out with family or friends. But if I find a restaurant that uses quality fats, you better believe they’ll be getting my business!

Want to eat healthier, but confused by all the information out there? You’re not alone!

It took me years to figure out this whole “healthy” eating thing, and that’s because the world is full of confusing information. Every “expert” is telling us something different, and it seems our lists of “shoulds” and “should not” eats are changing faster than we can keep up with.

If you’re like me and wish there was a simple, stress-free approach to healthy living then you’re in the right place. My guide Processed Free will help you easily navigate real food no matter where you are on your path to healthier living.

And good news! The ebook is only 6 bucks so there’s nothing holding you back from creating life-long habits for healthier, happier living. Click here to check it out.


What do you think? Do you avoid vegetable oils?





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About the author

Hi! I'm and I’m passionate about healthy living: feeling nourished, having energy, getting good sleep, and feeling strong. I believe healthy living does not have to be complicated or stressful. I’m a Registered Somatic Movement Therapist (RSMT) and a Certified Laban/Bartenieff Movement Analyst (CLMA). I’m also an avid researcher and love to read about nutrition, the body, and toxic-free living. Learn more.

View all articles by Robin Konie


  1. Yvonne

    “Unlike coconut oil or olive oil that can be extracted by pressing, these new-fangled oils have to be extracted in very unnatural ways.”

    – What about cold pressed (canola) oil?
    Don’t get me wrong, I never eat vegetable oils (apart from olive oil), I just wanted to note this point, as others – who are less convinced of ditching these oils – might be wondering the same thing.

    1. Post author

      Cold pressed canola oil is obviously a better choice. But it’s still not a stable fat that can be used at high heats… which unless you’re only using it for salad dressings or what not, is going to be an issue. And I’d definitely buy organic to avoid GMO.

      1. Lex

        There is no such thing as a canola!!! You cannot cold press a canola, because it doesn’t exist! Canola oil is manufactured using chemical processing, even if they were to cold press the rapeseed in the first place, they still need to do a lot of processing on it. It’s mostly GMO also.

        1. Post author
          Robin Konie

          Yes, I know there is no such things as canola (as I mentioned in the post itself), but I was referring to cold pressed canola oil (as it is named). And I also mention most of it is GMO which is why I said choose organic IF you have to use canola (which I don’t think anyone has to or should… just presenting the “best case” options).

          1. Roy Blizzard III

            Rapeseed/Canola is toxic. It is a poison. It must be chemically treated to remove as much of the poison as possible or you would die immediately. It still destroys the flora of the gut soon after ingesting it. Why all these natural food companies use it is beyond me. Don’t buy anything with Canola oil.

  2. Jaimie

    I just purchased (with great delight!) my first container of coconut oil. I’m a believer for sure. :) There’s just a tiny bit of vegetable oil left in my cupboard, and we won’t be eating it, I’ll tell you that for sure! It should just be enough to use for polishing my wood furniture. A friend of mine wrote this article about that:

    Thanks for this post! Important stuff!

    1. Post author

      Love the Elliot Homestead blog… and have already seen that post! A great way to use up your unwanted vegetable oils. :)

  3. kelly

    Good post! We’ve weeded out the vegetable oils in our house and I am so much happier. I LOVE BUTTER!! and coconut oil is a wonderful find as well.

  4. Ellen

    I have heard such conflicting information about grape seed oil. What if it is cold pressed? My understanding was that it is a good option and stays stable over high heat for frying, etc.

    1. Post author

      Hi Ellen,

      I totally get where you are coming from. Grape seed oil does have a higher smoke point… meaning that you can use it at higher temps without it smoking or getting a “burned” flavor. But since it’s still mostly polyunsaturated fat, it’s going to oxidize long before it smokes… which is what we ultimately want to avoid. This article talks more about it:

      1. Daren

        This is all unfounded. As a graduate student and ex medical student I need to see plenty of references for each of these points before I believe a word of it. Thanks.

        1. Post author


          As a graduate of graduate school and ex-professor I gave references both throughout (as links) and at the bottom (of which those have more references). Don’t really care if you believe it or not, but it’s important to remember you are reading a blog and not a medical journal. Open your mind a bit, okay?

          1. Brandi

            My rule of thumb is that something from nature that has barely been altered, if at all, is always going to be better for you than something man made or significantly altered by man. It makes sense to me!

        2. Aaron

          How sad for you. Typical of know it all grad students though which is why everyone thinks you are all pathetic.

          Good thing we don’t have to care what you think to know what is right.

        3. Marie

          I have no degree, but I have 7 years working with a non profit of which a big part of our work is teaching agreocology to impoverished people. The people we work with do not have money for pesticides, fancy machines or chemicals. You need to learn where your food is from, how it was grown, method of fertilization, what has leached into the soil. The more I learn the better my decisions. Thank you for sharing and explaining how you came to your conclusion.

        4. Arlene

          There is tons of research on all of this.I am a retired nutrition specialist and have followed the research on it for years . Research it for your self.

        5. Amelia

          Here’s some evidence from the Doctors and Scientists who know the most about it, read the ‘Bellagio Report on Healthy Agriculture, Healthy Nutrition, Healthy People’, it’s bad news for people that eat a lot of these vegetable oils and high fructose soft drinks or foods. You should read it for yourself but here’s an extract about fats and oils.

          ‘Fat in food is mainly fatty acids chemically coupled to glycerol. Fatty acids can be saturated with hydrogen. If not, they are more or less unsaturated. The polyunsaturated fatty acids contribute importantly to average diets, but the balance of two kinds of polyunsaturated fatty acids in modern diets is quite different from that in diets during human evolution [3,16]. Whereas the latter contained about one omega-3 fatty acid for every four omega-6 fatty acids, modern diets can contain as much as fifty to a hundred times more omega-6 than omega-3 polyunsaturated fatty acids. The evidence that this imbalance contributes to disease is now convincing, and governments should formulate policies for agriculture and food to affect costs and availability of various fatty acids to the general public so that the ratio of omega-6 to omega-3 fatty acids can once again approach that to which we are genetically adapted, i.e. four to one [4,24]. High omega-6/omega-3 ratios typify Western diets and, increasingly, diets throughout the world, and they are associated with increased risk for cardiovascular disease, obesity, type 2 diabetes and cancer of the breast and prostate, particularly in individuals who are genetically predisposed. Of concern, animal experiments indicate that low intakes of docosahexanoic acid, an omega-3 fatty acid, in combination with a high intake of fructose, leads to metabolic syndrome in the brain [25]. (Simopoulos, Bourne, Faergeman 2013, p416-417)
          “A concerted effort is needed to decrease the ratio of omega-6 to omega-3 fatty acids in the diet. Education and if necessary government intervention should be used to get populations to switch from oils high in omega-6 such as corn, safflower, and sunflower oils, to those high in omega-3 such as rapeseed, flax seed and oils high in monounsaturated fatty acids such as olive oil, hazelnut oil in combination with rapeseed oil. Increased fish consumption should be stressed. Scientists should collaborate with the fishing industry to achieve this end. A ratio of 4:1 of omega-6 to omega-3 in the diet should be the goal.” (Simopoulos, Bourne, Faergeman 2013, p.419)

          Artemis P. Simopoulos*1, Peter G. Bourne*2, Ole Faergeman*3 2013 , Bellagio Report on Healthy Agriculture, Healthy Nutrition, Healthy People, held at the Rockefeller Foundation Bellagio Center in Lake Como, Italy, 29 October–2 November 2012. Available to download at
          *1 The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA
          *2 Green Templeton College, University of Oxford, Oxford OX2 6HG, UK
          *3 Department of Internal Medicine and Cardiology, Aarhus Sygehus University Hospital Tage Hansens Gade 2, 8000 Aarhus C, Denmark

          So these guys say rapeseed/canola oil is high in omega-3 and therefore ok, and I’m sure they know what they’re talking about so this is the only healthy vegetable oil out there. BUT the extraction process uses some not very nice chemicals, oh and when Canadian growers bred a new variety of rapeseed in the 1970s with a lower content of the toxic erucic acid, they decided they needed a new name for it and canola was born. Before then rapeseed oil was toxic to humans. I know I personally wouldn’t eat it.

          “Initially, consumer demand for rapeseed oil was negligible because it naturally contains high amounts of erucic acid. Erucic acid was enough of a concern that in 1956, the U.S. Food and Drug Administration (FDA) banned rapeseed oil for human consumption. In addition, demand for rapeseed meal was low because of high levels of glucosinolates, a compound that at high doses depresses animal growth rates.
          By the early 1970s, plant breeders developed low-erucic acid rapeseed (LEAR) varieties that also had low glucosinolate content. In 1978, the Western Canadian Oilseed Crushers Association registered these varieties with the name “canola” for marketing reasons.”
          *United States Department of Agriculture Economic Research Service 2013, Canola Crop History. Available at

          “Double-Pressing Pre Pressing Solvent Extraction is the most common means of processing canola. After the seed is crushed, oil is separated from meal using solvent.
          The process usually includes:
          • Seed cleaning
          • Seed pre-conditioning and flaking
          • Seed cooking
          • Pressing the flake to mechanically remove a portion of the oil
          • Solvent extraction of the press-cake to remove the remaining oil
          • Desolventizing and toasting the meal
          • Processing the oil
          During processing, meal quality can be affected by temperature and other factors.
          Double-pressing is a less common processing method. Instead of extracting oil with solvent, the seed can be run through the expeller a second time. The resulting meal has higher oil content and therefore higher metabolizable, digestible and net energy content. The meal is not desolvented/toasted so there is less potential for temperature to affect meal quality.”
          *Canola Council Of Canada 2013, Steps in Oil and Meal Processing. Available at

      2. Nathalie

        Using cold pressed grape seed oil in salads (not heated), is still ok, right? I saw studies that say it is in fact a very healty oil..
        Thanks for your reply!

        1. Post author

          It’s really high in polyunsaturated fats which leads to inflammation in the body. I’d definitely use it in moderation, even if not heated. But that’s just me. There’s a lot of conflicting info out there. Trust your gut and don’t stress too much about it. :)

  5. Liz B

    Would Sesame Seed Oil be included on the “Oils to Avoid Completely” list? I think its the only oil I have left that’s not on the “Good Fats for Cooking” list. I like to add a few drops for flavor after I finish cooking stir-fries.

      1. Pranav

        How about using mustard oil for cooking? please suggest.
        I am not so fond of using coconut oil because of smell is there any better version of coconut oil?

    1. Post author

      There is A LOT of info out there about this. You can start by checking out my sources at the bottom of the post and then checking their sources, etc. Or do a google search in the google scholar.

  6. Beth

    There are expeller pressed sunflower and safflower oils (safflower is a type of sunflower itself) available that do not go through the chemical extraction/deodorizing/winterizing process. In this case is rancidity the biggest issue? And if so, if there is no deodorizing going on then why do the sunflower oils I use still taste good? Rancidity is very hard to miss from a flavor perspective.

    I’m a “real food” foodie myself and a huge fan of butter. But I do use and love sunflower oils for avurvedic oil pulling and I use it in the kitchen as well as it’s a great, affordable substitute for other oils in baking. I also use 1/2 butter 1/2 sunflower oil to pop organic popcorn. The taste and price is better than olive oil.

    I love the expeller pressed oils produced by Bainter in KS.

    I appreciate the viewpoint and agree that vegetable oils which rely heavily on chemical extraction, and chemical processing should be avoided. And of course GMO oils should be as well. But as someone who strives to “live off the fat of the land” I’m okay with lumping seed oils into that fat bucket as long as they are processed, handled and stored in a way that works for me. And as long as the use is occasional.

    1. Post author

      Absolutely… it they are cold or expellar pressed and stored probably and NOT heated to high temps than you can probably use them. Although, I’d still be mindful of the Omega-6 overload. 😉

  7. Alyson

    I bake a lot, and I try to stick with recipes that don’t call for vegetable oil. But for those that do, what would you recommend? Substituting melted butter? Or substituting a different oil? Do you have any thoughts on what would work best?

    Thanks for the post! This is excellent info.

      1. Debbie

        I use Coconut oil a lot, but I noticed that a lot of sources about Coconut oil say it has a high smoke point and you can use it to fry in. But all the charts I have looked at say it has a 350 degree smoke point and I do notice it smokes easily. I use Avocado oil for stir fry because on the charts that has a much higher smoke point. Is there something else I am not seeing that makes Coconut oil a good oil for stir frying?

        1. Post author

          Great question, Debbie. I wonder if expellar-pressed is different. I haven’t noticed it smoking and that’s what I use for stir-fries. You can also increase the smoke point by mixing in some palm oil.

      2. Lulu

        what about organic “light” olive oil for baking, since it has a higher smoking point and doesn’t impart that lovely olivey taste that is not so great on chocolate cake? we are weaning ourselves off canola by using light olive oil for times when butter would not taste right.

        1. Post author

          That would probably be an okay substitute… definitely better than canola. I personally love coconut oil in baked goods.

      3. Mischa

        As someone who’s accidentally used olive oil when making brownies, I can tell you that it is NOT a good substitute for vegetable oil in baked sweets. The smell alone was enough to make me want to toss the batch (though I did have to try one before I tossed them… yuck!) Looking forward to trying coconut oil instead.

      4. Monica

        I use unsweetened applesauce in the place of oils (example: cake, pancake, cornbread and ect. It doesn’t work so good for cookies though ):

        1. Post author
          Robin Konie

          Definitely a better choice than vegetable oils, but I personally will always add butter or coconut oil to my baked goods because our body needs good fat. (And they taste so good!) :)

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  9. Sara B.

    This article was very helpful! I’ve been telling my husband for a couple of weeks that I need to research oils more. I had a good head start nutritionally because of my mom, but oils are one thing that I don’t know well enough. We keep only extra virgin coconut oil, butter, extra virgin olive oil, and plain olive oil in our house. But I still struggle to know which ones to use for what. I love coconut oil and butter for baking. I always use extra virgin olive oil for raw stuff. But I still reach for the plain olive oil for a lot of things, and have a feeling I should avoid it too but I’m not sure why or how. What about something like breakfast potatoes? My husband insists that they need lots of the olive oil to get nice and crispy. What would you use?
    Or how about homemade mayonaise? Do you make it, and if so, with what? I turn to the olive oil for that too. Or what about a stir fry?
    I would love some more answers!
    Thanks so much for your article.

    1. Post author

      I use a combo of butter and expellar pressed coconut oil for potatoes. Gets em’ nice and crispy with a nice butter flavor and no coconut flavor. For mayo I use extra virgin olive oil. Stir fry: expellar pressed coconut oil. Lard and tallow are also good for frying things… I just haven’t found a local course that I feel good about yet.

      1. Sara B.

        Wow, extra virgin olive oil for mayo would give it a strong flavor! I think I’ve tried half extra virgin and half not, but that seemed strong.
        I’ve only ever used the extra virgin coconut oil. I love the flavor for anything sweet, but no savory stuff! I’ll have to experiment with the expeller pressed if it does not have the flavor. Thanks for taking the time to answer everyone’s questions!

      2. Sara B.

        Wow! I just found your natural body products section! So excited, totally new to your website! Homemade bronzer? looks amazing! And your shampoo recipe? I have to try it! I’ve been through the whole trying to go “no poo” and been disappointed. Soooo excited about your site!!

      3. Sherri

        I got so frustrated last year at pie time trying to find non hydrogenated lard that I just made my own. Purchased a piece of pork fat and rendered it down and let it strain through a coffee filter. My pie crusts were the best yet. The only down side was my house smelling porky for a day.

        1. Post author
          Robin Konie

          Mmmmm… pie. :)

          Yes, making your own is awesome, once the porky smell goes away.

  10. Kareberry

    As a kid I always remember my grandmother and mom keeping a container of bacon fat in the fridge for any pan frying to be done. Such as meat or pork chops and even eggs. I never did because I thought it was bad for you. But now as I read more and more about what we’ve been tricked into believing, I am convinced that the natural state something comes from the better. And everything in moderation.

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  12. Daniela

    Thank you for this informative article!
    When I have to occassionally fry, what should I use!?!
    Thanks so much!

  13. Tracey

    Interesting information for sure! Thanks for sharing! I have a question about baking with oils. I bake all of our whole wheat bread from scratch, and the recipe calls for 1/3 cup oil. After reading this post, I’m embarrassed to admit that I have always used canola or vegetable oil. However, like many others, I’m sure, I’ve been quite naive about how bad these oils really are. I’m very interested in using other oils, but don’t know what would be the best substitute for baking bread. I’m sure olive oil would work well, but any thoughts on how coconut oil would work? Thanks!

    1. Post author

      No need to be embarrassed. We’ve all been there. :) I’d probably use olive oil. I do bake with coconut oil all the time and it works well, too. You’d probably want to make sure it’s melted (coconut oil is a solid at something like 76 degrees…. for me that means it’s solid in the winter and melted in the summer.)

    2. Cara

      I make a lot of breads, and for the whole wheat bread I always use olive oil. Never used coconut oil, but try it with the expeller pressed or even extra virgin! The coconut flavor might be interesting. You’re giving me ideas here! :) For things like rolls, I just use melted butter.

  14. Rebecca

    What would you recommend for cooking with a higher heat? Just coconut oil or butter? And also I am at a crossroads because Palm Oil seems to be in so much, but I know how much of it is harvested and cant bring myself to support that… How do you know if its from a sustainable source? Thanks :)

    1. Post author

      There are a few sustainable sources of palm oil, but they are definitely the minority. I have had no problems using coconut oil (both cold pressed and expellar pressed) for high heat. It’s what we use, and we only had butter if we want a butter flavor. :)

  15. Debye

    Third time tried to post. Thanks for great information! Wish everyone would educate themselves. Govt./food industry has become a disgusting fiasco. I usually skim over, but read this in full because many of the points made were new to me. Thank you for great info. Keep up the crusade!

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  17. Nicole

    I buy butter from Trader Joes. They sell organic butter, but I have always bought the non-organic, which is still made from cows that are not given any hormones. Do you think that’s okay? Or is organic better/worth the extra cost?

    1. Post author

      I think organic is worth it IF you can afford it. You never know what those cows have been fed and organic ensures that they aren’t eating pesticides or any GMO corn. With that said, don’t sweat it if you can’t afford it. Baby steps. :)

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    1. Post author

      Olive oil doesn’t have a high smoke point so it will start to oxidize at high heats. You can up the smoke point by adding butter or coconut oil to the olive oil, but even then I wouldn’t use it for really high heat cooking.

  22. Michele

    My husband has high cholesterol (not too high though) and we were using Olive oil (for everything) as like everybody else, fell for the “animal fats are bad”, our doctor suggested we change to Rice Bran oil (do you know that one?) and only use extra virgin olive oil for raw things. As for Rice Bran oil, we cook with it so don’t know about what temp before it goes rancid, however the nutritional content says per serve size of 15ml total fats are 13.7grams (broken down is saturated 3.grams, poly 4.8grams, mono 537grams) it also says it has zero cholesterol. But I don’t know if all this changes becuase almost a 3rd of all fats is poly and I don’t know what else changes at higher temps during frying??? You’re so knowledgable, love your website!!!

  23. Double-v

    Hi! Im from finland. Is rape oil bad even if its cold pressed and orcanic? In finland there are many rapefarms so they are at least done closer than olive oil.

  24. Carlie

    Ah! I just got very sad when I saw safflower oil on your list to completely avoid. I am on a “clean eating” (trying to avoid processed foods) kick, but I guess I am still learning what I should eliminate. Usually when cooking and baking, I skip the oil altogether and haven’t had much trouble. But when I do need it, I should only use Coconut oil? Does it taste like coconut? Not even olive oil?

    1. Post author

      I’d use expellar pressed coconut oil, lard or tallow (from reliable sources and healthy animals). Expellar pressed coconut doesn’t have a coconut flavor and has a higher smoke point than olive oil.

    1. Post author

      I will occasionally use a quality sesame oil in small amounts, mostly in Asian dishes and not at high heat.

  25. Resweater

    I’m so bummed to hear that grapeseed oil isn’t one of the good ones :(. I use that the most in making our salad dressing.
    Do you know anything about about rice bran oil? I recently bought a bottle from Trader Joe’s and haven’t tried it yet.
    What do you recommend for dressing? When I make it with straight olive oil, it solidifies in the fridge. I have been using half grapeseed oil/half olive oil, and that keeps it liquid.
    Thanks! :)

  26. Zoe Hanger

    I use organic expeller-pressed Canola oil in moderation based on Dr. Weil’s opinion of an alternative to olive oil when looking for a more neutral taste. Good article. Thought I’d share this bit from Weil’s website.

    “Canola oil is primarily a monounsaturated fat and, as such, is healthier than saturated fats or polyunsaturated oils. However, I consider it a distant runner-up to olive oil. We have a wealth of evidence showing that populations that consume good quality olive oil as a primary dietary fat have significantly lower rates of both heart disease and cancer than those that don’t. We have no comparable epidemiological data for canola. Also unlike extra-virgin olive oil, canola oil doesn’t contain the antioxidant polyphenols that are protective against heart disease and cancer.

    Canola oil is extracted from rapeseed, a plant in the cabbage family. Rapeseed oil is the traditional cooking oil of India and southern China, but the kind we use was bred in Canada to contain less erucic acid, a toxic fatty acid, than other varieties. This Canadian oil became known as canola oil.

    I use canola oil in moderation, when I want a neutral-tasting oil, but I always look for organic, expeller-pressed brands. The lower-cost products sold in supermarkets have often been extracted with chemical solvents or high-speed presses that generate heat. Both methods alter the oil’s fatty acid chemistry in undesirable ways. Furthermore, canola oil producers use a lot of pesticides on their crops, and I suspect that residues find their way into the finished product, so be sure to check labels.”

    Andrew Weil, M.D.

    1. Post author

      Interesting. I personally think saturated fats are extremely healthy and essential to good health, so I wouldn’t use canola oil even in moderation. But if you choose to do so, definitely organic and cold pressed. :)

    1. Post author

      That’s a great question. If a vegan lifestyle is something important to a person, and their health, I wouldn’t use any “butter-like” spread. I’d stick with other traditional fats like olive oil (for non-cooking purposes), coconut oil, avocados, etc.

  27. Taffatoz

    Hi, just wondered what your thoughts were regarding Flora ProActiv. My Dr said to use it as a cholesterol reducer to prevent having to use medication. Like many people, i used to use Canola spread prior to the Dr’s visit. I’m loving the thought of eating butter but was too scared to even look at it before. One very confused individual !!

    1. Post author

      I have never heard of Flora ProActiv so I can’t really say one way or the other. Most people find that their cholesterol levels balance when they switch to real foods, including healthy saturated fats.

  28. Sue {munchkin munchies}

    I guess I need to throw out a few things and stick with olive oil, butter and even lard?! My Mexican grandma knew what she was doing after all…Cooking with lard (to make amazing refried beans!), eating butter and drinking whole milk. She was of average size and lived into her mid-90’s. Time to try (again) to recreate her beans. I should have better luck by using lard:)

  29. Leslie

    I didn’t see any mention of Rice Bran oil… I have been using it for cooking. It has a very high flash
    (smoke point) and is nutritionally rich with EFA’s as well. Any thoughts?

  30. Patti Moore

    If you google “how do they make canola oil” it will take you to you tube to a video from that show How its Made… once, never eat canola oil again….Pay special attention to the last 15 seconds….

  31. Jen

    It is funny how soon people forget the things we learned as children. I remember in grade school science class making a “bird feeder” out of a stick of butter and birdseed and then making one out of margarine and birdseed and hanging them on a tree and documenting which one the birds preferred. The birds never ate the margarine “feeder” but devoured all of the butter “feeder” butter and all. If animals are that smart, why are humans that dumb?

    I have actually made butter on accident before, that is how easy it is to make! And I LOVE coconut oil- coconut flour is awesome too, I use it in all of my homemade breads.

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  35. Sonia {Homemade Hints}

    My favorite oil to use is coconut oil, but we also have a direct source of palm oil from a West African family. I remember when everyone said margarine was so much healthier for you and Crisco was (and still is) used in so many baking recipes. How awful!

  36. asia asia

    I would like to agree as I am big fan of butter.. but do you really believe that the butter is so free from antibiotics, hormons etc? unless you have your own cow (eating pesticides free grass), you take the milk and make the butter at home. Would be great. please, see it from differents side not only from one point of view.

    1. Post author

      Trust me, I’ve seen it from various points of views. :) Anyone who’s spent some time here at this little blog of mine knows that I’m a HUGE advocate of grass-fed, happy cows for both my dairy and meat (when I eat it) needs. I am fortunate to buy from a local farm where the cows are pastured and not fed antibiotics or hormones. So, yes… definitely a better option.

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  46. Chiara

    Hi! I have Italian origins and we use olive oil a lot, both for salads and for cooking. I can’t be 100% sure I do things perfectly, of course, but I always keep an eye on the pan and try not to heat it too much.
    My question is about butter: since my son can’t eat any milk products, we normally buy margarine made from non-hydrogenated oils and fats. I’ve always thought this was a good choice… what do you think?
    Coconut oil isn’t very used where I live, so how can I be sure that it was well-made? What should I read on the label? I have used some only to make lip balms, so far.
    Thank you :)

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  48. assie

    What about sesame oil? It has been used in Asia for a long time but I haven’t found much discussion/research. Thanks!

    1. Post author
      Robin Konie

      Great question. I haven’t seen a lot of research on it, either. I will still occasionally use it in Asian dishes, but I wouldn’t consume it a lot.

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  53. Kathryn

    I personally use Kerrygold butter when I want that amazing flavor but use regular butter for some cooking. We buy organic, expeller pressed coconut oil in 5 gallon buckets because my husband is not a fan of the coconut flavor. I use regular olive oil for mayo and always save my bacon fat for anything that can take the savory taste (use it for bread…yum!). We also render lard and tallow. If your grandmother didn’t use it then you shouldn’t either!

  54. Pingback: Blog » The Shocking Truth About Vegetable Oil

  55. Hanne

    Just recently skipped all the oils from our foodshells for heating. I started to experiment and discovered that for all the veggie dishes you don’t even need any oil, just a little WATER will do!! Use herbs like usual and you do not taste a difference! Amazing!!When all the heating is done, i somethimes use a bit of extra vierge olive oil and mix it under the dish. Fish or meat we just grill without any oil too!

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    1. Post author
      Robin Konie

      Haven’t heard much about pecan oil. My guess is that it would be similar to other nut oils: High in PUFAs… but maybe okay in moderation and heated at the appropriate temperature.

  58. Ann

    Ok, I’m from the south and its just a way of life, FRYED FOOD! What’s a girl o do? I do t live on a far or know anyone who raises pigs for the lard and I’ve read lard from the store is not any good. So help me out here. What do I use?or where do I get it?

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  60. Anna

    Lard? I don’t think I’d ever in a million years consider that a healthy alternative, but to each their own.

    1. Post author
      Robin Konie

      If it comes from pastured pigs and is processed right it’s full of beneficial nutrients. :)

    2. Wilton

      Hi there! This article could not be written any better! Looking at this article reminds me
      of my previous roommate! He continually kept talking about this.
      I am going to forward this information to him. Fairly certain he’s going to have a good read.
      Thanks for sharing!

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    1. Post author
      Robin Konie

      I’ve heard very little about mustard oil to know much about it… I’m only slightly more familiar with rice bran oil. You’ll want to google their smoke point and their Omega 6 ratio. That would be my deciding factor as to whether or not I’d want to use them.

    1. Post author
      Robin Konie

      Things like “I can’t believe it’s not butter” or any other margarine spread. Even the butter with canola oil spread is fake, in my opinion.

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    1. Post author
      Robin Konie

      I don’t personally use it as I prefer traditional fats better… my guess is that if it’s processed well it’s okay in moderation, but most seed oils are still high in PUFAs.

    1. Post author
      Robin Konie

      As I mentioned in the article, Olive Oil is a good oil for non-high heat cooking.

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  65. martina

    hey robin!
    just curious if castor oil is okay to use, for the skin. before i found your blog(going to use your facial scrub now) i found a facial scrub that calls for castor oil just wondering if its safe to use thanks !!

    1. Post author
      Robin Konie

      Castor oil is pretty good for the skin, although there are some environmental concerns about how *most* of castor oil is harvested. But I’ve used it before for the Oil Cleaning Method before switching over to just coconut oil.

    1. Post author
      Robin Konie

      I’m really not super familiar with rice-bran oil… how it’s processed or it’s PUFA and Omega 6 content. But those would be the things I’d check out before trying it.

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  69. Kellie

    I was wondering what you all use for stir fries?
    Great information thanks very much I need to
    look into this more

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  71. Lesley Valles

    I recently cut out vegetable oil in our house. Mainly in attempt to take a healthy step to going all natural. I did not know all this however, glad I made the choice. I’ve been using olive oil and now I know butter is a good and safe one to use. Great post!

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  73. melissa

    Although I think this is good info, still its just more stuff to add to the “food pile”. Do this, don’t do this, never do this, always eat this, never eat this, stay away from that, this is toxic, absolutely-everything causes cancer, butter is bad, butter is good, good fat/bad fat, omega 3’s, 4’s, 5’s infinity. We are absolutely saturated with food info (just try and turn on the tv and NOT see a weight loss commercial, the diet industry is raking in around 60 billion a year, so I’ve read). And most of it is conflicting. I’m gonna stick to my motto, “Everything in moderation”.

    1. Post author
      Robin Konie

      I really do think that is the best motto, and one I try to follow. I don’t go crazy about vegetable oils when I’m out and about. The problem is they are in everything! So while a little here and there won’t kill you, opening people’s eyes to how pervasive they are in processed foods will hopefully give just one more reason to eat real food. :)

  74. emmy

    Thank you for a very well written and informative post!
    Sometimes eating healthy and toxic free seems impossible, but then I remind myself that I´m an adult and I can choose what I eat. My son, who´s nearly 2 years old, just recently started going to a daycare center/kindergarden. As with all public schools here in Sweden, they follow the guidelines of the swedish equivalent of FDA (I suppose) and that is among other crazy things to serve low fat margarine instead of “real” butter. I can buy all the organic and non-toxic food I want for him when he´s at home, but for the bigger part of his day he´s fed crap and there is nothing I can do about it. =(

    1. Post author
      Robin Konie

      I know, I hate that about sending my girl out. But just keep in mind that doing good at home will make the world of difference and he’s be okay. :)

  75. Jade

    This is great info. I had always thought grapeseed oil was a good one but will stop using to cook. Is it okay topically like in skin balms?

    1. Post author
      Robin Konie

      Depends who you ask. Some people are very strict about “if I don’t eat it, it shouldn’t go in my body.” I personally think it’s fine to use in skin care items if you have it.

      1. Jade

        Now that I think about it, I’ve been using grape seed oil forever thinking it was okay and now I’m wondering if this is part of what has been making the pain my knees more intense (I’ve been taking glucosamine, turmeric with slow results…grape seed oil was probably canceling out the benefits of the glucosamine and turmeric). Thanks again!

    1. Post author
      Robin Konie

      I mostly avoid them due to high PUFA content and most seed oils require high heat to be produces in the first place which leads to oxidation.

  76. VM

    You say avocado oil should be used for non heat dishes yet my bottle of avocado oil says it has a high smoke point for cooking(500 degrees). Thoughts?

    1. Post author
      Robin Konie

      If you get quality avocado oil that was produced well then you can use it for heat… as it does have a high smoke point. I should probably edit that. Thank you!

  77. Rowena

    I am so bummed! I just bought a big bottle of safflower oil thinking I was doing the right thing! If I can find the receipt, it is going back to the store! I only bought it for the high smoke point anyway. I got some organic popcorn and wanted to pop it the way my dad used to when I was a kid.
    For all my other cooking I use coconut oil, EVO and butter.

    Thank you for the information and advice!


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  80. Lia

    What about using oils on your face as a moisturizer? Are they as bad in this case?
    Would cold-pressed organic avocado oil be ok to use on the skin? What about as a salad dressing?

    1. Post author
      Robin Konie

      Cold pressed oils are generally great for the skin because they aren’t being heated to destroy them.

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  82. Michelle H

    Is non-GMO sunflower oil also bad? I like to use it for cooking things that don’t require breading, because it’s cheaper than coconut oil. Obviously it’s better than GMO SF oil, but how does it compare with the other good oils you mentioned? The reason I don’t use it on things that have flour on them is the SF Oil seems to react to the breading and causes foamy bubbles. Saves me a bit of clean up later on, and helps me keep things nicely cooked rather than almost burnt.

    1. Post author
      Robin Konie

      It depends on how the oil was made. If it’s cold-pressed and isn’t used above it’s smoke point than it’s probably not horrible… but it’s hard to find quality cold-pressed oils and most have a low smoke point.

      1. SR

        In India, we call peanut oil as groundnut oil. you can find unrefined peanut oil as well. So is that healthy?

  83. Beau Severson

    I was interested in hearing about Canola oil. I actually use it quite often myself. High smoke point, and a great flavor. I found it hard to believe that such a widely sold oil in the US could be poisonous. I also found it more interesting that the name Canola oil actually originated from when this oil moved to Canada and was renamed by the Rapeseed Association of Canada as Canola. Standing for Can(ada) and ola (referring to oil).

    It is also good to find out there is actually quite a bit of evidence against the claims of toxicity you presented.

    I also found this interesting blurb while looking it up. I would love to know what you have to say on the issue of omega-6 and omega-3 fatty acid levels and the ability to lower cholesterol levels for those that could use that benefit from their cooking oils?

    Canola oil is low in saturated fat and contains both omega-6 and omega-3 fatty acids in a ratio of 2:1. If consumed, it also reduces low-density lipoprotein and overall cholesterol levels, and as a significant source of the essential omega-3 fatty acid is associated with reduced all-cause and cardiovascular mortality. It is recognized by many health professional organizations including the Academy of Nutrition and Dietetics and American Heart Association. Canola oil has been given a qualified health claim from the United States Food and Drug Administration due to its high levels of cholesterol-lowering fats.

    1. Post author
      Robin Konie

      The main problem here is that we clearly don’t agree on fat in general. I think the low-fat dogma has created a lot of harm and if you read up on the history of the claims that cholesterol and saturated fats are bad you’d see a lot of bad science. Correlation does not equal causation… this is why our ancestors thrived on high fat diets for hundreds of thousands of years. Canola oil and other vegetable oils only came into the scene in the past century and look at heart disease and other degenerative diseases. They are at an all-time high. If you read some of my other articles on this site you can get a better sense of where I’m coming from.

  84. James Cooper

    Your description of canola oil processing is at odds with that in Wikipedia: Canola oil is made at a processing facility by slightly heating and then crushing the seed. Almost all commercial grade canola oil is then refined using hexane. Finally, the crude oil is refined using water precipitation and organic acid, “bleaching” with clay, and deodorizing using steam distillation

    And if your only sources are Weston A Price and odd health sites, I would suspect you are wrong. Have you any primary sources for your information or any scientific papers?

    1. Tom Konie

      Hi James,

      I understand how important primary sources are, but ultimately this is a blog… not a scientific paper. Besides, after spending seven years as a full-time professor in higher education, I’m well aware that not all “scientific” papers are legit, either. Ultimately, I am a believer in traditional foods instead of man-made foods and vegetable oils with few exceptions cannot be made without heavy machinery or chemical processes. Olive oil is a great example of something that has withstood the test of time. Soybean oil? Canola oil? Too new, too fangled, too unnatural for my liking. I know that answer will not satisfy that “scientists” but when I look at how much trouble “science” has gotten us in trouble in the past (think about all the “safe” foods and additives that have since been recalled… each were once “proven” by a group of scientists.) Prefer food that doesn’t NEED science because it’s been around so long that we know it’s safe.

  85. Alf

    Robin, many of your facts are flawed and you make some sweeping generalisations that have no truth to them at all. Polyunsaturated fats reduce the risk of developing breast cancer and their Omega 3, 6 and 9 content have many other health major benefits such as in pregnancy…Consumption of omega-3 fatty acids during pregnancy is CRITICAL to fetal development. They are required during the prenatal period for the formation of synapses and cell membranes. These processes are also essential in postnatal human development for injury response of the central nervous system and retinal stimulation.
    Also, you seem to completely unaware that Butter, whilst containing dangerous levels of Saturated fat, clearly linked to the development of heart desease, also contains the deadly toxin butyric acid. The United States Environmental Protection Agency rates and regulates butyric acid as a toxic substance.
    Personal protective equipment such as rubber or PVC gloves, protective eye goggles, and chemical-resistant clothing and shoes are used to minimize risks when handling butyric acid.
    Inhalation of butyric acid may result in soreness of throat, coughing, a burning sensation and laboured breathing. Ingestion of the acid may result in abdominal pain, shock, and collapse. Physical exposure to the acid may result in pain, blistering and skin burns, while exposure to the eyes may result in pain, severe deep burns and loss of vision.
    The levels of butyric acid rise when the butter goes rancid, which all butter does eventually, but most vegetable oils have use by dates measured in years rather than weeks or a few months, as butter does.
    Rather than trying to deliberately scare people into avoiding health promoting oils based on some very poorly researched chemistry, you would be better off promoting the old adage: “Eat anything you like, but always in moderation”.

    1. Tom Konie

      Clearly we’re not going to agree… but I would appreciate it if you’d read everything before getting upset. I totally agree that omega-3 fatty acids are critical, the problem is that if the BALANCE between omega-3 and omega-6 is off that there are problems. And most vegetable oils MAY have decent amounts of omega-3 but they come with whopping amounts of omega-6 which does more harm than good. Want the 3s? Eat some fish instead of a completely unnatural oil that can only be made with heavy machinery. I am totally an advocate of moderation, but I would never call these oils “health promoting.” Sorry.

    2. Amelia

      You’re wrong Alf. Read this report written by world health professionals and you’ll see that these polyunsaturated oils are the cause of the imbalance in Omege-3 and Omega-6 in our bodies, and according to these professionals can cause some pretty nasty health problems.

      ‘Bellagio Report on Healthy Agriculture’ Healthy Nutrition, Healthy People’, held at the Rockefeller Foundation Bellagio Center in Lake Como, Italy, 29 October–2 November 2012.

      Written by: Artemis P. Simopoulos*1, Peter G. Bourne*2, Ole Faergeman**3 2013 ,

      Available to download at

      *1 The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA
      *2 Green Templeton College, University of Oxford, Oxford OX2 6HG, UK
      *3 Department of Internal Medicine and Cardiology, Aarhus Sygehus University Hospital Tage Hansens Gade 2, 8000 Aarhus C, Denmark

    1. Post author
      Robin Konie

      I’ve heard different things regarding this. I always thought that if it was 100% organic that it was GMO free but just because it’s “made with” organic ingredients doesn’t mean it can’t have GMOs. I’ll have to do some more research on this to be sure.

  86. Kelly

    I would like to try coconut oil in my deep fryer ,but the price is prohibitive, we try to use healthy ingredients ,,, is lard my best choice ??

  87. Helen

    Robin, years ago, before the internet my neighbor collected notebooks of health information, and she had some cassette tapes made by a Veterinarian/health researcher. I always recalled this information he gave about the creation of corn oil: Turkey-growing researchers wanted a way to get turkeys fat, so they tried corn. It worked but then they wondered what would work faster so they tried corn meal. It worked but then …you get the idea. So that was when corn oil was invented. They fed all these turkeys on nothing but the oil, and they fattened right up. When they were six weeks old they all dropped dead. Autopsies were performed. All died of aortic aneurysms. But the machinery for making corn oil not to mention the profits could not be abandoned, yes? No. So they foisted it on the unsuspecting public who would not be able to isolate it in their diet once cardiovascular disease began to rise and that’s what has happened since the late 50s and the 60s. This method is how many things come to market.

  88. Chris Cowan

    What about sunflour oils organic, I haven’t used any yet, olive and butter organic only way to go, but wondering what you thought about organic other oils ie. sunflour……So glad you are doing what you are. Thank you……A glimmer of hope in this crazy world.

    1. Post author
      Robin Konie

      Thanks, Chris. I think if you are going to use vegetable oils then organic is the way to go… but the real issue is stability and how they are processed. If the oils are heated too high during their actual processing then you’re going to have the same issues with oxidation and such.

  89. Pingback: The ugly truth about vegetable oils (and why they should be avoided) | AdzBoard Interactive

  90. health freack

    This is quite a misleading article.
    The coconut oil is listed as a healthy fat. Guess what?! It doesn’t dissolve with a body temperature, therefore is not being processed by the body properly. Here is your obesity and heart problems. Only certain grades of coconut oil are somewhat suitable for consumption, the rest are to be used for soap manufacturing only. It’s the cheapest oil there is, so be careful eating it.
    First cold press sunflower seeds oil- true healthy product, but you can’t buy it in the US stores (widely available in the Eastern Europe). Olive oil rules 😉

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  92. Chris

    For me, I actually love butter. Unfortunately, it’s a diary product. I only use real butter. Or did. I’m allergic to coconut anything and so I’m stuck with Olive oil. Which isn’t bad. I also use it as a moisturizer as well. You can call me nuts but when it’s minus 20 out with a windchill of minus 30, that oil on my face comes in handy.

  93. veronica

    Bias alot. A lot of studies have been done and you just concluded them in sentences like above. The market flooded with too much information. be careful readers

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  97. Rebecca

    I was wondering what oil you would prefer to use in salad dressings etc? I make fetta and keep it in an oil/herb base in the fridge. This of course is a problem when you need something that wont go solid as a rock at cold temperatures. What oil would you suggest?

    1. Post author
      Robin Konie

      I personally use olive oil… and if it hardens I just take it out for ten or so minutes before I need to use it, or run the container under hot water for a minute and I have no problem.

  98. Gina

    In my research I’ve learned that the only healthy fats are ones that are found in whole food. Like avocado, olives, nuts, seeds and coconut. Animal fats I guess can be healthy if from organic grass fed animals, and butter sourced from organic grass fed animals. Oils have to be extracted and all become rancid very quickly and who knows exactly what the process that’s used to extract the oils and who knows where it comes from and what’s mixed in with it. I’ve read about olive oil being mixed with other oils. I guess what I’m trying to say us that, yes there are oils that are “healthier” than others but none of them are actually healthy. That’s just my opinion and where my research has led me. I mostly eat an organic whole foods diet so I don’t have a problem not using oils. I use fruit in place of oils and homemade butter or animal fats from organic grass fed animals once in a while. I do make homemade yeast bread but infrequently, I use butter for that. In baked goods I use fruit and in a stir fry I use animal fats, like bacon. Processed foods in any form are just not healthy.

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  100. Palindromic

    Hi! I want to ask about sesame seed oil, sunflower seed oil and peanut oil. I know why highly processed vegetable oils are bad, but to me the ones above contain natural oils that can be cold pressed. However I have known for a while that peanuts are the worst nut in terms of health benefits.

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  103. Janvika Shah

    I am trying to cure my mild hypothyroidism naturally. I oil pull regularly and have been doing so with sunflower oil because coconut oil is expensive to buy in Korea. Should I stop oil pulling with sunflower oil because PUFAs are bad for the thyroid gland and switch to coconut oil?

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