Healthy fats and oils are essential to our brain, hormones, and overall health. From supporting our cell membranes to helping us absorb fat-soluble vitamins like A, D, E, and K, the type of fat we use in the kitchen really matters. Let's dig into the differences between saturated and unsaturated fats, smoke points, why seed oils can be problematic, and which oils deserve a place in your pantry.

Saturated vs Unsaturated Fats

Fats come in three main categories: saturated, monounsaturated, and polyunsaturated.

Saturated fats are solid at room temperature. Common sources include butter, coconut oil, and animal fats like lard and tallow. These fats are more chemically stable, making them less prone to oxidation when heated. That means they’re generally safer for cooking at higher temperatures.
Monounsaturated fats (MUFAs) are found in olive oil, avocado oil, and certain nuts. They’re liquid at room temperature and have a more flexible structure. MUFAs are praised for their cardiovascular and anti-inflammatory benefits, especially extra virgin olive oil.
Polyunsaturated fats (PUFAs) include omega-6 and omega-3 fatty acids, found in flaxseed oil, fish oil, and unfortunately, in large quantities in processed seed oils like soybean, corn, sunflower, and canola oil. These fats are more delicate and prone to oxidation, especially when heated—leading to free radicals and inflammation in the body.

Smoke Points: Why They Matter

The smoke point of an oil is the temperature at which it begins to burn and degrade. When oil starts to smoke, it breaks down, releasing toxic compounds and free radicals—harmful to both flavor and health.

**Important Tip:** *Only heat your frying pan on medium heat. High heat is for boiling water in a pot – not your frying pan.* High heat damages oil, nutrients, and your non-stick pans.

What’s the Deal with Seed Oils?

Seed oils—like canola, soybean, corn, cottonseed, sunflower, and safflower—are industrial oils made by extracting fats from seeds using high heat, pressure, and chemical solvents (usually hexane). After extraction, they undergo deodorization and bleaching to make them shelf-stable and palatable.

These oils are very high in omega-6 fatty acids, a type of PUFA that, while essential in small amounts, is inflammatory when over-consumed—especially when not balanced with omega-3s (found in fatty fish, flaxseed, and chia).

The modern Western diet contains a high omega-6 to omega-3 ratio—sometimes as high as 20:1 (we evolved eating closer to 1:1). This imbalance contributes to inflammation, cardiovascular issues, hormonal imbalances, and even mood disorders.

More about Omega-3-6-9-fatty acids:

https://www.healthline.com/nutrition/omega-3-6-9-overview

Best Oils for High Heat Cooking

When frying or roasting, stability matters. Choose oils with high smoke points and a stable fat profile:

Avocado Oil (refined): Neutral flavor, very high smoke point (~520°F), packed with heart-healthy monounsaturated fats.
Ghee (clarified butter): Removes milk solids, making it perfect for higher heat without burning. Plus, it adds a rich, buttery flavor.
Coconut Oil (refined or virgin): High in saturated fats, making it heat-stable, though virgin coconut oil can impart a coconutty taste.

Avoid using extra virgin olive oil or seed oils like canola or sunflower for high-heat cooking—they degrade quickly and lose their health benefits.

Best Oils for Salads and Finishing

Some oils are best kept far from the stovetop and instead used to elevate dishes after cooking:

Extra Virgin Olive Oil (EVOO): Rich in polyphenols and antioxidants, EVOO shines in dressings, drizzles, and dips. Its flavor is complex and fruity—perfect for Mediterranean-inspired dishes.
Flaxseed Oil: High in omega-3s, but extremely delicate. Keep it refrigerated and use only cold.
Walnut or Hazelnut Oil: These nutty oils add a gourmet touch to roasted veggies, grains, or vinaigrettes.

My Top 5 Must-Have Oils in Your Kitchen

If you're building a well-rounded, health-forward kitchen, these oils have you covered:

Avocado Oil (refined): Your go-to for high-heat cooking.
Ghee or Grass-Fed Butter: Rich in flavour and stable for sautéing.
Extra Virgin Olive Oil: The gold standard for raw use and light cooking.
Coconut Oil (virgin or refined): Great for baking, stir-fries, and tropical dishes.
Flaxseed Oil (refrigerated): A cold-use source of anti-inflammatory omega-3s.

Bonus: keep a small bottle of toasted sesame oil on hand to add depth to Asian-style dishes—used only after cooking, not during.

Closing Thoughts

Healthy fats are not the enemy. They're essential, nourishing, and delicious when used correctly. The key is to match the oil to the right cooking method, store them properly (keep delicate oils in the fridge!), and avoid industrial seed oils when possible.

And remember: “High heat is for boiling water in a pot – not your frying pan.” Medium heat protects both the oil and the nutrients in your food. Be kind to your fats—they’re some of the most important tools in your healing kitchen.

The Truth About Fats and Oils in Your Kitchen: What to Use, When, and Why