Updates

Watch your omega 3 to omega 6 balance and the truth on seed oils is coming out.

https://www.thankyourbody.com/vegetable-oils/

Good Oils

Coconut Oil (Use expeller-pressed to avoid a coconut flavor)
Tallow
Lard
Butter
Palm Oil *1
Extra-Virgin Olive Oil *2
Avocado Oil *3
Other fats include meats, eggs, dairy, fish and nuts *4
High Oleic Sunflower Oil *5

Oils to be used sparingly

Walnut Oil
Flaxseed Oil
Macadamia Nut Oil

Oils to avoid completely

Here’s the big list I avoid as much as possible:

Canola Oil
Corn Oil
Soybean Oil
“Vegetable” oil
Peanut Oil
Sunflower Oil
Safflower Oil
Cottonseed Oil
Grapeseed Oil
Margarine
Shortening
Any fake butter substitutes

*1 (Although, please find from a sustainable source as so much palm oil today is being harvested in horrific ways. When in doubt just stick with coconut oil.)

*2 (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)

*3 (Great for non-heat dishes)

*4 (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats).

*5 https://www.thehealthyhomeeconomist.com/sunflower-oil-uses-benefits/

Bad Oils – Sometimes referred to as “seed oils”

corn
canola
safflower
sunflower
soy

*6 bad oil http://www.montereycountyweekly.com/food_wine/here-comes-high-oleic-soybean-oil-the-junk-food-industry/article_30b72423-3abe-5466-8adb-89915d7672ca.html

http://www.hagebuschchiropractic.com/high-omega-6-vegetable-oils-and-inflammation/

http://www.hagebuschchiropractic.com/are-vegetable-oils-a-problem/

Studies in mice show that Linoleic Acid and obesity are linked. Oils in high in omega-6 linoleic acid that should be avoided to prevent obesity and other health problems are listed below.

https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section4

You can see that butter, coconut oil, lard, palm oil and olive oil are all relatively low in omega-6.

Sunflower, corn, soybean and cottonseed oils are, by far, the worst. Avoid these like the plague.

https://www.healthline.com/nutrition/healthy-cooking-oils#section13