Healthy Fats Guide 101

I have always been an advocate of understanding and knowing about healthy fats.  When I first started on my vegan journey, I did not know a lot of about fats, which ones were healthy, which ones were not, or even how much of my diet should consume fats.  Healthy Fats are so good for you.  However, some are not healthy to consume or even cook with.  Certain oils have a , which means it’s the temperature they can withstand before the heat changes the oils components But, there has been several controversies over what oils are healthy to eat AND cook with.  Well, I’m here to help your ease your worries.  I recently received information regarding the healthiest oils to eat with and cook with.


“Smoke point refers to the temperature at which an oil starts to burn and smoke. When you cook with oil that’s been heated past its smoke point, you do more than impart a burnt flavour to foods. Beneficial nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. Overheating also creates harmful free radicals.”


“The smoke point of cooking oils varies widely. In general, the more refined an oil, the higher its smoke point, because refining removes impurities and free fatty acids that can cause the oil to smoke.”

The Healthy Fats Guide

Fats to ONLY Eat Raw and Unprocessed:

(These oils are unsafe for cooking)

  • Almond Oil
  • Flax Oil
  • Pine Nut Oil
  • Safflower/Sunflower Oil
  • Black Currant Seed
  • Pumpkin Seed Oil
  • Hazelnut Oil
  • Evening Primrose
  • Grapeseed Oil
  • Walnut Oil
  • Hemp Oil
  • Rise Bran Oil


Fats That Are The Safest For Cooking:

Vegan Fats:

  • Coconut Oil
  • Red Palm Oil


  • Beef Tallow
  • Ghee
  • Chicken Fat
  • Goose Fat
  • Duck Fat
  • Lamb Tallow
  • Lard

These oils are the best for frying baking, broiling, and roasting.  These fats in organic form is always better.  Butter is also safe for baking.


Fats That Are Safer For Cooking:

  • Avocado Oil
  • Butter
  • Macadamia Nut Oil
  • Olive Oil
  • Peanut Oil
  • Sesame Oil

These oils are best for quick stir-frys and light sautéing.  They are best and have the highest nutritional value when they are cold extracted and expeller-pressed.


Fats That Are Unsafe for Human Consumption:

  • Canola Oil/Rapeseed Oil
  • Corn Oil
  • Cottonseed Oil
  • Soybean/Vegetable Oil
  • Vegetable Shortening
  • Partially Hydrogenated Fats/Oils (all)

These oils are often from genetically modified seed; they contain high levels of pesticides; and are heated and extracted with toxic chemicals.  Partially Hydrogenated Oils are also known as Trans Fats.  A simple google search will tell you that Trans Fats raise LDL (bad) cholesterol.  They also lower HDL cholesterol (which is the good cholesterol).  High LDL cholesterol in conjunction with low levels of HDL cholesterol can cause cholesterol to build up in your arteries.  This can increase your risk of heart disease and stroke.

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