There is a good variety of cooking oils on your supermarket shelf. It's easy to get overwhelmed with all the different health claims coming from different directions. We all know that olive oil is really good for you, especially extra virgin olive oil. Then, you see coconut oil popping everywhere at Sam’s, Costco, and regular grocery stores - and everyone is talking about it. Which oil should you choose and which ones you should stay away from?

Stay Away From These - Danger Will Robinson, Danger!

Let me share super quickly about the oils that you want to stay away from. The following oils are very bad guys that are highly processed and quite often contain Genetically Modified Organisms (GMO.) They are highly processed with chemical solvents and neutralizers. Nobody wants those chemicals in their food, but advertising is so misleading today. To put it very simply - your body can’t really digest it. It causes all kinds of health issues.

- Soybean Oil

- Canola Oil

- Cottonseed Oil

 - Corn Oil

If you have the above cooking oil in your pantry, no judgment here. Sometimes it’s all your mom cooked with and that’s all you know and buy it more out of habit and because it has a cheaper price. We all learn something new every day.

You Gotta Try These - They do a body good!

Next time, go with one of the healthy options that I will list below. Just remember that we are going for better health and a better you not perfection. I am saying perfection because I am such a perfectionist myself and I drive myself crazy sometimes (and my husband who is editing this:). I am trying to recover from it and let some things go. It's hard...  If I could, I would buy everything healthy and organic, but it's not possible for our family's budget. So, I am doing my best with the money we have. And please remember you are doing better than you think!

Now, let’s talk about amazing cooking oils that you must have in your pantry:) Bring the good guys home from the store!

The first one is really easy - Olive Oil

- Extra Virgin Olive Oil

Olive Oil is high in antioxidants. It contains Vitamin E & K and high in fatty acids. I like to buy Olive Oil at Costco or buy Whole Foods brand 365.

Olive Oil is better for salads and low heat cooking. 

- Coconut Oil

The best one to buy is organic, unrefined, virgin coconut oil

This amazing oil boosts your immune system, promotes weight loss, and is easier to digest for your body.

Also, it’s a great skin moisturizer. 

Coconut oil is great for high heat cooking and baking. 

- Avocado Oil

Cold-pressed avocado oil retains its high-level Vitamin E, which is well known to improve your skin. Also, full of antioxidants.

Avocado oil has a high smoke point - in simple words it’s great for high cooking like frying, grilling and roasting. 

- Clarified Butter or Ghee

I know this one is like switching your brain. If you heard all your life that butter is bad for you. It’s actually really good for you. If it’s minimally processed and comes from grass-fed cows like Kerrygold butter. It contains Vitamin A, E and K2. 

It has a high smoke point. Great for grilling, searing, stir-frys and baking. 

- Walnut Oil

It has distinct nutty flavor goodness. It’s full of heart-healthy omega-3’s and Vitamin K.

It’s not suitable for cooking, but it’s great for salads.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724211/

2. https://pubmed.ncbi.nlm.nih.gov/29141571/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315336/