Let’s dive into a confusing and often misunderstood topic: safe cooking oils. Now, when it comes to this subject, I’ve got some advice that I just have to share with you. So, let’s chat about those oils that are causing all the buzz and why you should steer clear of certain oils.

If you are trying to clean up your diet, swapping out your traditional cooking oils for healthier options is an excellent starting point!

The Dirty Truth About Vegetable Oils

You might have heard that vegetable oils are a safe choice, but let me tell you, that’s far from the truth. In fact, they can be highly inflammatory. These omega-6 vegetable oils, like soybean, safflower, sunflower, and canola oils, are not only inflammatory but also quite unstable. And guess what? They contribute to inflammatory diseases. Yikes!

The problem arises when we consume an excessive amount of omega-6 fats, which are highly inflammatory and unstable. This imbalance leads to a host of health issues, including cardiovascular disease, type 2 diabetes, obesity, pre-diabetes, IBS, arthritis, asthma, cancer, and autoimmune diseases. Studies have shown a connection between inflammation in the brain and mental health.

Fortunately, I’ve got some healthier alternatives for you. When it comes to cooking oils, I suggest opting for more plant-based and high-quality animal fats. Yes, you heard me right. Grass-fed butter, coconut oil, and even lard can be excellent choices.

Smoke Points: What You Need to Know

Another crucial factor to consider is the smoke point of cooking oils. Have you ever left oil in a pan over high heat only to turn around and find it billowing with smoke? Well, my friend, every cooking fat has a smoke point. This is the temperature at which the oil starts smoking and becomes damaged. When oil becomes damaged (or oxidized), it may cause damage to your body’s cells, potentially increasing the risk of cancer. No one wants that!

I was standing in line at Costco the other day, and I overheard the cashiers talking about avocado oil. They were saying, “I don’t see what the hype is about. I can’t tell a difference in taste”. I couldn’t help but chime in. I explained to them that when you heat up certain oils, like olive oil, past a certain point, they lose their healthy components and can actually become toxic and harmful. Avocado oil has a higher smoke point than olive oil so it’s safer for you when heated up.

Healthy Oil Swaps

Now, let’s talk about some healthy swaps you can make in your cooking routine.


When it comes to baking, consider using coconut oil, grass-fed butter, or extra-virgin cold-pressed olive oil.


For dressings or marinades, reach for extra-virgin cold-pressed olive oil or avocado oil.

Dressings & Marinades

When you need something spreadable, go for grass-fed butter or ghee.

Cooking Sprays

And if you’re in the market for a cooking spray, try using melted coconut oil or grass-fed butter. Alternatively, you can look for an avocado or coconut oil spray that doesn’t contain any propellants.

Cooking oils can be tricky to navigate, but armed with the knowledge of the inflammatory nature of vegetable oils and the importance of smoke points, you can make healthier choices. 

Remember, opt for plant-based and animal-stable fats, your body will be thankful. Stay healthy, stay happy, and keep on cooking amazing meals!

P.S. If we aren’t already Insta friends, follow along for more wellness tips!

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Abby (1)

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I'm Abby— a Registered Nurse and Functional Health Consultant. I assist clients in identifying the root cause of their health problems, begin healing, and attain optimal wellness. Book a free consult to learn more about my services!

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