Fats & Oils guide
Which Fats & Oils Give Us the Most Energy?
In 2002, a group of Italian scientists studying different types of fatty acids published the graph below. They placed cells in a solution that would produce florescent glow in the presence of ATP, the molecule that mitochondria make to give cells energy. They fed the cells different forms of fat & observed how much energy the mitochondria were able to produce from each fatty fuel source by observing how brightly the fluorescence glowed.
Light Green = Monounsaturated Fat - Avocado & Olive Oil...
Green = Saturated Fat - Butter, Tallow, Coconut Oil...
Orange = Omega-6 Polyunsaturated Fat - Soybean, Sunflower, Corn Oil...
Red = Omega-3 Polyunsaturated Fat - Canola Oil
When given saturated fat, ATP was produced by the cells at a steady rate until the experiment was stopped, which the researchers benchmarked at 100%. Monounsaturated fatty acid was metabolized even quicker by the cells, clocking in at 115% compared to saturated fat! Omega-6 fatty acid dropped off to 60%, and Omega-3 fatty acid flunked out, slumping to 25% compared to saturated fat.
These energy output levels translate directly to how much energy you feel after eating a meal. This is why the Hi Energy program emphasizes eating lots of Monounsaturated & Saturated fats!
While you quickly feel the stark energy difference between eating different types of fats, there's a more sinister and discreet harm from eating fats that oxidize easily. Oxidation occurs when a molecule reacts with volatile oxygen, and oftentimes produces toxic byproducts and inflammatory stress that builds up over years. The less saturated a fat is, the more rapidly it will oxidize. The more refined an oil/fat is, the fewer antioxidants it has left & the more likely it is to become oxidized (rancid) during storage or cooking. This is the main reason that vegetable oils (orange & red line on the graph) are so bad at giving us energy - They're rancid before we even pull it off the supermarket shelf, & our body doesn't want to use "expired" goods if it can help it!
What Does Smoke Point Mean?
Oils smoke when they get too hot, an experience you may be familiar with if you’ve left your pan unattended for too long at the stovetop. The smoke point of an oil is the point at which free fatty acids start to rapidly burn. While the smell of smoking oil isn’t pleasant, that has little to do with most harmful byproducts of heating oils too hot. It’s the undetectable chemical reactions that you need to worry about - oxidation reactions and their harmful products.
“Smoke point is merely just a marketing angle for the oil industry. It doesn't tell us anything our common sense wouldn't tell us. Smoke comes from the combustion of proteins & free fatty acids. Seed oils have zero protein & very few free fatty acids compared to unrefined oils so they have a higher Smoke point. But their higher smoke point allows them to be heated to the point of oxidation & they become more toxic. The lower smoke point of healthy fats & oils will prevent you from eating them after they've been oxidized and become toxic - they taste bad!”
Dark Calories by Dr. Cate Shanahan (pg.226)
An oil or fat's oxidative stability is mainly determined by the composition of fatty acids - Saturated, Monounsaturated (MUFA), and Polyunsaturated (PUFA) - plus the amount of antioxidants ready to counteract an oxidation reaction when it occurs.
* The following fats & oils are healthy & energizing *
Butter
70% saturated, 25% MUFA, 5% PUFA
Moderately low antioxidants → Grass-fed or butter raw has more antioxidants
Moderately High Stability
Grass fed butter is best (it will have more fat soluble vitamins), but regular salted butter is good too (it’s much easier to find and is cheaper than grass fed butter). Butter burns easily so if you want a nice golden brown sear on your steak or veggies you’ll need to lower the heat - don’t go higher than medium heat. Butter is less stable at high temperatures due to its water content. When heated, the milk solids can burn, and the water can evaporate, potentially leading to spattering.
Ghee
75% saturated, 25% MUFA, 1% PUFA
Moderately low antioxidants → Grass-fed ghee is better
High Stability
Ghee is clarified butter - Butter that has had its water and milk solids removed, leaving behind only butterfat. Ghee is far more stable than butter (because it lacks water and milk solids), which means that it can be used at higher temperatures without burning. In our opinion it's one of the best fats to use for cooking - especially air frying.
It has a smooth texture, but it's not as creamy as regular butter. It is typically sold in jars, not sticks. It’s moderately priced and relatively easy to find at most supermarkets - Check the aisle with all the other cooking oils or the specialty health foods aisle.
Extra Virgin Olive Oil
15% Saturated, 75% MUFA, 10% PUFA
Rich in antioxidants (varies slightly depending on the olive type)
Moderate Stability
Short periods of very gentle heat
Shorthand notation in recipes: EVOO
Look for terms like “Virgin, “Extra Virgin”, “Unfiltered”, or “Cold Pressed”
Words like “Organic” or “Pure” on the label do not necessarily equate to high quality EVOO.
If it doesn’t have a lot of flavor, it’s likely rancid (oxidized) or not 100% extra virgin olive oil. Real high quality extra virgin olive oil should be green in color and taste peppery or herbaceous (like fresh cut grass) and produce a nice zing in the back of your throat.
Look for a single country of origin on the label. Unfortunately, fraud is very common in the world of olive oil. The more it changes hands, the more likely it is to be adulterated with cheaper seed oils to increase profit margins. Common country abbreviations → Greece (GR), Italy (IT), Spain (ES), Portugal (PT), Tunisia (TU), Chile (CH).
Whenever possible, Avoid private label house brands like Kroger, Simple Truth, Great Value, Bettergoods, Trader Joe’s, etc. There is very little regulation in the private sector, and high quality oils can be cut with seed oils to bring the price down. If $22 for a huge plastic jug of EVOO seems too good to be true…it probably is.
High quality EVOO will come in a tinted glass bottle.
Whenever possible, avoid plastic bottles, or bottles that are clear. EVOO is not only sensitive to heat, but also light. Both cause sensitive oils like olive oil to oxidize and go rancid.
Avocado Oil - Unrefined
Short periods of very gentle heat
Look for terms like “Virgin, “Extra Virgin”, “Unfiltered”, or “Cold Pressed”.
Words like “Organic” or “Pure” on the label do not necessarily equate to high quality avocado oil.
Much like extra virgin olive oil, unrefined avocado oil is very sensitive to heat.
Keep an eye out for these tricky marketing terms. They signify that the avocado oil is refined: “High Smoke Point” and “Neutral Taste”. Refined avocado oil is in the ‘OK, but not great’ category. Again, like extra virgin olive oil, stick to avocado oil that has a strong herbaceous flavor, is green in color, and is sold in a tinted glass bottle. Also stay away from private label brands like Kroger, Simple Truth, Great Value, Bettergoods, Trader Joe’s, etc.
Virgin Coconut Oil
Also labeled “Extra Virgin” or “Unprocessed”
Unprocessed coconut has a strong coconut flavor that pairs well with East Asian and Indian cuisine. If it doesn’t smell like coconuts, it’s been refined and is in the ‘OK, but not great’ category. We like to use virgin coconut oil as a full body moisturizer too. If you wouldn’t put lotion in your mouth, why would you put it on your skin? Your skin is comprised of pores that act like tiny mouths.
Sesame Oil - Cold Pressed
Short periods of very gentle heat
Look for “Cold Pressed” and “Unfiltered” on the label.
If it says “Unrefined Expeller Pressed” or “Toasted” that lands it in the ‘OK, but not great’ category. Both of these processing methods require heating sesame oil (borderline beyond the oxidation point), so it’s still much better than full blown “Refined” sesame oil. Words like “Organic” or “Pure” on the label do not necessarily equate to high quality unprocessed Sesame oil. Real cold pressed sesame should smell like sesame seeds. If it does not, it has either gone rancid (oxidized) or it has been cut with a cheaper oil.
Cold pressed sesame oil is very high in polyunsaturated fat (PUFA), but over the course of thousands of years it has been selectively bred to easily give up its oil with minimal processing. Other high PUFA oils like soybean, sunflower, or canola oil on the other hand, are new to the show and do not want to relinquish their oil easily - requiring lots of squeezing which generates heat that damages the fragile PUFAs.
Some folks say that it’s ok to use moderate heat with cold pressed sesame oil, but in our opinion it’s best used as a finishing oil - add it to dishes just before serving.
Like olive and avocado oil, sesame oil is also commonly adulterated with cheaper oils. Unfortunately, because sesame seeds have such a strong odor and a naturally light color, it can be nearly impossible to tell if the bottle you’re buying is 100% cold pressed sesame oil without using high tech lab equipment. The best advice we have here is to stay away from private label brands like Kroger, Simple Truth, Great Value, Bettergoods, Trader Joe’s, etc, pick the glass bottle that’s higher up on the shelf, and (ideally) know your source.
Palm Oil - Unrefined
Look for “Unrefined”, “Virgin”, Or “Extra Virgin” on the label.
Unrefined palm oil is a dark red, tropical oil made from the fruits of the oil palm. It’s solid at room temperature with an earthy flavor some people compare to pumpkin. Its red color is an indication that it’s chock full of antioxidants. Because palm oil is mostly saturated, it’s very stable & resists oxidation (going rancid) during storage or periods of high heat.
NOTE - Palm oil production is a major driver of rainforest deforestation, loss of species diversity, & can have negative social impacts. While palm oil may be safe to consume, choosing to avoid palm oil of all kinds can be a part of a broader effort to reduce demand for palm oil and its derivatives.
Environmental issues aside, unrefined palm oil is mostly saturated fat which makes it pretty stable during heating. If the flavor doesn’t bother you, it’s a good choice for cooking - especially air frying!
Peanut Oil - Unrefined
Short periods of very gentle heat
Look for “Cold Pressed”, “Unrefined”, and “Virgin” on the label.
Terms like “Extracted” or “Expeller Pressed” land it in the ‘OK, but not great’ category.
Words like “Organic” or “Pure” on the label do not necessarily equate to high quality unprocessed peanut oil. Unrefined peanut oil will smell like peanuts. If it does not, it’s either rancid (oxidized) or it’s been cut with a cheaper oil.
Like sesame oil, peanut oil is high in PUFAs, but it too has been bred for thousands of years to yield lots of oil easily. Some folks say that it’s ok to use moderate heat with unrefined peanut oil, but in our opinion it’s best used as a finishing oil - add it to dishes just before serving.
Lard & Bacon Grease - High Quality
Quality is key here. See our meat guide for more info on sourcing high quality pork products and deciphering labels.
Industrially raised pigs are fed a diet unnaturally high in grains (mainly corn and soybeans) and sometimes pure seed oils in order to quickly fatten them up before slaughter. PUFA's in pig feed go straight into storage so their body fat is typically unnaturally high in unstable PUFAs.
Regenerative/Pasture raised pigs however, are allowed to graze and consume their natural diet. This makes their fat (and their quality of life) very healthy! They have a naturally low PUFA content as opposed to CAFO pork whose fat profile can be 50% or more PUFA. Pasture raised pork, bacon, and lard are all more expensive than their industrially raised counterparts, but your health and your future self with low medical bills will thank you.
Lard = Rendered pig fat
Bacon Grease = Leftover grease from cooking bacon
Beef Tallow - High Quality
Beef Tallow = Rendered beef fat
The same logic applies to beef fat as pig fat. It’s important to know your source!
Certified “100% grass-fed” or "grass-fed, grass-finished" is best. See our meat guide for more info on sourcing high quality beef products and deciphering labels. Certified “grass-fed” means that the cow lived the 70%+ of its life out on pasture, but may have been shipped off to a feedlot for the last 2-3 months of its life to be fattened up on grains before slaughter. Standard vary by certification. Grain finishing makes the beef tallow less nutritious than 100% grass-fed tallow.
Duck Fat - High Quality
Look for “Pasture Raised” or “Cage Free” duck fat.
The same logic applies to ducks as it does to pigs and cows. See our meat guide for more info on sourcing high quality poultry and deciphering labels.
Chicken Fat (Schmalz) - High Quality
Apply the same rules to chicken fat as duck fat.
Cocoa Butter
Short periods of very gentle heat
Look for “Raw” or “Unrefined”.
Cocoa butter is most commonly used in chocolate bars, but it can also be consumed like butter on toast, etc. Be sure to buy food grade cocoa butter, not cocoa butter intended for use in skin care products. Cocoa butter spoils quickly, so be sure to use it in a timely manner and store it in a cool dark place.
Macadamia Nut Oil
Short periods of very gentle heat
Look for “Extra Virgin”, “Virgin”, or “Cold Pressed”.
This is a specialty oil, so it’s a little tricky to find and will have a higher price tag. Some folks say that it’s ok to use moderate heat with virgin macadamia nut oil, but in our opinion it’s best used as a finishing oil - add it to dishes just before serving.
Almond Oil
Don’t use heat
Look for “Cold Pressed”, “Virgin”, or “Extra Virgin”.
If it says “Roasted” or “Expeller Pressed”, those are a no go. Both of these processing methods require heating the almonds to a point of significant oxidation. Almond oil is a specialty oil, so it’s a little tricky to find and will have a higher price tag. It’s best used as a finishing oil - add it to dishes just before serving.
Pecan Oil
Look for “Cold Pressed”, “Virgin”, or “Extra Virgin”.
Pecan oil is a specialty oil, so it’s a little tricky to find and will have a higher price tag. It’s best used as a finishing oil - add it to dishes just before serving.
Hazelnut Oil
Look for “Cold Pressed”, “Virgin”, or “Extra Virgin”.
Hazelnut oil is a specialty oil, so it’s a little tricky to find and will have a higher price tag.
Pistachio Oil
Short periods of very gentle heat
Look for “Cold Pressed”, “Extra Virgin”, or “Virgin”.
Pistachio oil is a specialty oil, so it’s a little tricky to find and will have a higher price tag. It’s best used as a finishing oil - add it to dishes just before serving.
Walnut Oil
Don’t use heat
Look for “Cold Pressed”, “Extra Virgin”, or “Virgin”.
If it says “Roasted” or “Expeller Pressed”, those are a no go. Both of these processing methods require heating the walnuts to a point of significant oxidation. Walnut oil is a specialty oil, so it’s a little tricky to find and will have a higher price tag. It’s best used as a finishing oil - add it to dishes just before serving.
Flaxseed Oil
Don’t use heat
Look for “Cold Pressed”
If it says “Expeller Pressed”, that’s a no go. Expeller pressing produces enough heat to cause significant oxidation of the flax seeds.
* The following oils are OK but not great *
Expeller Pressed Sesame Oil
Short periods of medium heat - 10 mins or less
Although the temperature is not high enough during expeller pressing to cause significant degradation of the sesame oil, any heat can initiate some level of oxidation. Toasted expeller pressed sesame oil will have more exposure to heat (due to the toasting) during manufacturing than light (non toasted) expeller pressed sesame oil. Generally, cold pressed sesame oil is preferred as the PUFA content is less oxidized during processings and more intact antioxidants.
Expeller pressed sesame oil should not be heated at high temperatures for long periods of time or oxidation will rapidly start to occur. Ideally, no heat is used at all. It should be stored in the fridge and used up within 3 months of purchase.
Refined Olive Oil
Don’t use heat
Refined olive oil contains more PUFA and fewer antioxidants and minerals than extra virgin (unrefined) olive oil. The refining process has already exposed the fragile olive oil to quite a bit of heat. It’s not ideal to add more heat during sautéing, baking, grilling, or roasting.
Refined Avocado Oil
Don’t use heat
Refined avocado oil is a popular choice for mayo because it lacks flavor. This is not a good thing. The heat generated during the refining process caused significant oxidation. The lack of flavor indicates that deodorizing steps were taken in order to mask the oil’s bad flavor post refining (because it’s gone rancid).
Refined avocado oil isn’t a good choice, but it’s still subject to far less heat than any of the oils listed in red below! If you have a choice, get cold pressed avocado oil. Like refined olive oil, it shouldn’t be subjected to further heat and oxidation during cooking - even short bouts.
Refined Coconut Oil
Refined coconut oil has a neutral flavor, which is often boasted as a good thing for recipes where you don't want a coconut taste. However, the refining process involves high heat, bleaching, and sometimes also deodorizing - all of which strip away many of the natural antioxidants found in coconuts. However, coconuts naturally have a high amount of saturated fats so they withstand the industrial refining process much better than other plants like sunflower seeds, corn, or soybeans.
It’s not our first pick for consumption, but it’s ok in a pinch. Though we’d much prefer to use refined coconut oil for soap making or straight up as a skin moisturizer.
Refined Peanut Oil
Short periods of medium heat - 10 mins or less
Refined peanut oil has a more neutral taste because the refining process involves high heat, chemical solvents (like hexane), and sometimes bleaching, which all significantly reduce or completely destroy all of the natural antioxidants found in peanuts. The lack of antioxidants makes refined peanut oil much more prone to oxidation (going rancid) during storage on your pantry shelf or during cooking at home.
Refined Palm Oil
Refining is a cleaning process while hydrogenation (see below) is a chemical modification to alter the oil's consistency, making it solid at room temperature. Refined palm oil is made by taking unrefined red palm oil and removing the red color, smell, taste. It’s mostly comprised of saturated fat, which means that it’s very stable & resists oxidation (going rancid) during periods of high heat.
NOTE - Palm oil production is a major driver of rainforest deforestation, loss of species diversity, & can have negative social impacts. While palm oil may be safe to consume, choosing to avoid palm oil of all kinds can be a part of a broader effort to reduce demand for palm oil and its derivatives.
Lard & Bacon Grease - Low Quality
Low quality lard is rich in omega-6 fatty acids, which are inflammatory. Compared to pigs that have regular access to diverse forage, industrially raised pigs have an unnaturally high amount of low quality PUFA's in their fat, including a high omega-6 fatty to omega-3 fatty acid. It This is due to the poor that industrially raised pigs are fed - A diet of fortified (most likely GMO) grains.
Pigs are omnivores, and this diet is far from healthy for them! The industrial grain diet is designed to fatten them up as quickly as possible at the lowest cost. The fat that the pigs pack on at these facilities is not healthy for the pigs or for us. Lard from conventionally raised pigs is not only unnaturally high in PUFA's and inflammatory omega-6 fatty acids, but also heavy metals, pesticides, & various other environmental toxins.
When buying cuts of pork, if low quality pork is the only option within your means, opt for lean cuts like pork loin or pork chops. Steer clear of cheap bacon and sausage as those are two most fatty options for pork products - don’t save the grease from frying cheap bacon. Frying the bacon the first time causes a fair amount of the fat to go rancid (oxidize). Additional heating will only make the pork fat more rancid.
See our meat guide for more info on pork products and deciphering labels.
Hydrogenated Oils - Palm, Coconut, & Lard
Hydrogenation is a process that turns liquid oils into solid fats. If the oil is not fully hydrogenated (“partially hydrogenated”) it creates trans fats. Trans fats are associated with increased inflammation and other serious health conditions and were fully banned from the US food supply in 2018. You will no longer see partially hydrogenated oils (trans fats) on labels, but fully hydrogenated oil still make an appearance.
Hydrogenated oils have more saturated fat (it’s solid at room temperature) than many other vegetable oils (liquid at room temperature). The saturated fat content of hydrogenated oils makes them more stable & resistant to oxidation (going rancid) even though many of the antioxidants have been stripped away during refining and hydrogenation.
Hydrogenated oils are most often used in processed foods (nut butters & bakery), cosmetics, & household products like bar soap.
* The following oils are highly inflammatory & should be avoided *
NOTE - Trans fats have been banned from our food supply, but trans fats create far less havoc inside our bodies than the oils listed below…and these oils are still widely used, even promoted as “healthy”.
Canola Oil
Canola oil is the most inflammatory & energy zapping oil there is. Despite being touted as “heart healthy” and “cholesterol lowering” by the American Heart Association, canola oil, and the oils listed below, are the root cause of metabolic dysfunction and modern chronic disease. They cause rampant oxidative stress inside our cells, leading to fatigue, migraines, allergies, diabetes, weight gain, heart disease, autoimmunity, Alzheimer's, dementia…the list goes on.
Canola is a GMO version of the rapeseed plant that is low in erucic acid and glucosinolate (both toxic to humans). The term "Canola" was coined to differentiate the ‘non toxic’ variety of rapeseed from the traditional rapeseed plant. "Canola" stands for "Canadian oil, low acid," reflecting its development for ‘safe human consumption’ in Canada.
High heat and pressure is used to extract the oil from the rapeseeds. At this stage the oil is deemed “inedible” and “highly toxic”. The crude oil then passes through a series of 6 core refining steps - degumming, neutralization, washing, drying, bleaching, and deodorizing - in order to become “safe” for human consumption. Make no mistake, canola oil is not safe to consume.
Similar to low quality lard, canola oil has far more inflammatory omega-6 fatty acids than anti inflammatory omega-3 fatty acids. While omega-6 fats are essential, modern diets typically contain an excess of omega-6 relative to omega-3 fatty acids, leading to an imbalance. This imbalance is linked to increased inflammation, which is associated with heart disease, diabetes, obesity, and other chronic conditions.
Canola oil is also devoid of its natural antioxidants and is full of caustic chemical residues from the refinement process. It’s ranacid long before reaching the supermarket shelves and should be completely avoided.
Corn Oil
The process of corn oil extraction is very similar to canola, though a few steps shorter as corn kernels are not inherently toxic to humans. Post industrial refinement however (high heat, intense pressure, deodorizing, etc), corn oil is very oxidized (rancid) and is not fit for human consumption. Similar to Canola oil, corn oil also has an imbalance of fatty acids and is highly inflammatory.
Corn oil is devoid of antioxidants and full of caustic chemical residues from the refinement process. It’s ranacid long before reaching the supermarket shelves and should be avoided.
Cottonseed Oil
Less commonly seen on supermarket shelves. Cottonseed oil goes through similar processing steps as corn and canola oil (see corn & canola oil), and is also highly inflammatory. It’s ranacid long before reaching the supermarket shelves and should be avoided.
Cottonseed naturally contains gossypol, a toxic compound that is toxic to humans in large amounts. The technology to drastically reduce gossypol levels in cotton plants didn’t become viable for widespread commercial use until the 1970s. While processing reduces gossypol levels, some might remain, particularly in less refined versions of the oil. Gossypol has been associated with reproductive issues, heart damage, and liver toxicity in high doses.
Further, it’s common for cotton to be heavily treated with pesticides. While the oil refinement process removes many contaminants, there's always a concern that residual pesticides or other chemicals may still be present. Seeds from certified organic cotton are not commonly used for oil production as there just isn’t enough volume. Even if they were, the refining process creates its own set of toxins that undoes the good of the organic growing process.
Soybean Oil
Soybean oil goes through similar processing steps as corn oil, and is also highly inflammatory. It’s ranacid long before reaching the supermarket shelves and should be avoided. (see corn & canola oil)
Sunflower Oil
Sunflower oil goes through similar processing steps as corn oil, and is also highly inflammatory. It’s ranacid long before reaching the supermarket shelves and should be avoided. (see corn & canola oil)
Safflower Oil
Safflower oil goes through similar processing steps as corn oil, and is also highly inflammatory. It’s ranacid long before reaching the supermarket shelves and should be avoided. (see corn & canola oil)
Rice Bran Oil
Mostly used in restaurant deep fryers. Rice Bran oil goes through similar processing steps as corn and canola oil (see corn & canola oil). It’s highly inflammatory, and is already ranacid long before reaching the supermarket shelves. It should be avoided.
Grapeseed Oil
Grapeseed oil goes through similar processing steps as corn and canola oil (see corn & canola oil). It’s highly inflammatory, and is already ranacid long before reaching the supermarket shelves. It should be avoided.
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