In the 1980’s dietary fat was demonized in the US. The low fat diets dominated our culture. In more recent years the science became more clear on which dietary fats to avoid and which to consume. Natural minimally processed fats are a healthy and vital part of a well-balanced diet.

Here are my recommendations for which oils to eat and which to avoid. Also which to eat in moderation (for sake of rotation) but should not be consumed daily. Make note of which to use for cooking and which are best for served cold/room temp (salad dressing).

EAT!:

Butter
Coconut Oil
Avocado Oil
Tigernut Oil
Tallow*
Ghee*
Lard*
Duck Fat*
Lamb Fat*

Use up to medium heat

Olive Oil

*Use high quality, organic and/or pasture raised animal fats to reduce toxic load

EAT IN MODERATION:

use up to medium heat

Almond Oil
Macadamia Oil
Chicken Fat (Schmaltz)*
Bacon Fat*

Room temp

Walnut Oil
Sesame Oil
Flaxseed oil
Palm Oil

AVOID (eat sparingly):

Canola oil
Corn oil
Vegetable oil
Soybean oil (high PUFA %)
Safflower oil
Sunflower oil (can be eaten occasionally IF organic)
Rice bran oil
Grapeseed oil (high PUFA %)
Cottonseed oil
Wheat germ oil
Walnut oil (high PUFA %)