How To Correctly Use Healthy Fats And Oils In Your Cooking

Primal Power Method Healthy Fats and Oils

At room temperature or refrigerated, saturated fats are solid or semi-solid (e.g., butter, lard, coconut oil). Saturated fats are chemically stable at high temperatures and are ideal for use in cooking.

At room temperature, monounsaturated fats are usually liquid (e.g., olive oil). Monounsaturated fats may become solid if refrigerated. They are useful for cooking at low to medium temperatures.

At cold temperatures, polyunsaturated fats are usually liquid (e.g. flax oil, cod liver oil). At room temperature, polyunsaturated fats are less chemically stable and are therefore usually best stored in the fridge to prevent rancidity. Polyunsaturated fats are not recommended for use in cooking but may be eaten cold, such as on salads.

The Right Way to Use Oils

Always use unrefined organic oils whenever possible. This means the process of extraction was “cold” and did not involve the use of hexanes. Take advantage of each oil’s chemical properties by following these guidelines for use:

Healthy Salad Oil Choices

  • Extra virgin olive oil (also okay for cooking up to 325 degrees Fahrenheit)
  • Sesame and peanut oils
  • Flax oil (in small amounts)

Healthy Cooking Oil Choices

For use without heat (stable up to 120 degrees Fahrenheit) e.g., to drizzle over vegetables for flavor

  • Flax seed oil
  • Hemp seed oil
  • Cod liver oil

For use with low heat (stable up to 212 degrees Fahrenheit)

  • Safflower oil
  • Sunflower oil
  • Pumpkin oil

For use with medium heat (stable up to 325 degrees Fahrenheit)

  • Sesame oil
  • Pistachio oil
  • Hazelnut oil
  • Olive oil

For use with high heat (stable up to 375 degrees Fahrenheit)

  • Coconut oil
  • Ghee (clarified butter)
  • Palm oil
  • Lard

Check out my tasty, yet simple recipe using coconut oil and leftovers below:

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