The Ultimate Guide to Cooking Oils: Which to Avoid, Which to Use, and Why

Not all oils are created equal. Some promote inflammation, disrupt your gut, and oxidise under heat. Others support heart health, hormone balance, and brain function.

If you’re trying to eat for energy, anti-inflammation, or healing (hello my fellow cancer fighters 👋), choosing the right oils can make a massive difference. In this guide, I’ll break down the good, the bad, and the oily truths you need to know.

❌ Oils to Avoid (and Why)

These are commonly used in processed foods and restaurant frying but can cause harm over time:

1. Canola Oil

• Highly refined and often genetically modified
• Stripped of nutrients through high-heat processing
• High omega-6 content, which can fuel inflammation when out of balance with omega-3s

2. Soybean Oil

• One of the most heavily consumed oils in the world (often hidden in packaged foods)
• Disrupts hormone balance
• Linked to increased oxidative stress and poor gut health

3. Corn Oil / Vegetable Oil Blends

• Typically ultra-processed and often rancid before you even cook with them
• Unstable at high temperatures
• Major contributor to inflammatory diseases when consumed regularly

4. Grapeseed Oil

• Marketed as healthy, but actually very high in omega-6 fats
• Easily oxidized, especially at high heat

Summary of Oils to Avoid:

Canola, Soybean, Corn, Vegetable Blends, Grapeseed = cheap to produce, harsh on your body

Avoiding bad oils altogether can be super tricky (vegetable and canola seem to be in EVERYTHING due to costs), I guess being more aware will allow you to make more informed choices when checking the ingredients at the supermarket.

✅ Best Oils to Use (and When)

These oils are rich in healthy fats, stable at the right cooking temperatures, and aligned with an anti-inflammatory lifestyle.

1. Extra Virgin Olive Oil (EVOO)

• Rich in polyphenols and monounsaturated fats
• Anti-inflammatory and gut supportive
• Best for low to medium heat cooking, dressings, drizzling

2. Avocado Oil

• Very high smoke point (~270°C / 520°F)
• Mild flavor, great for high heat cooking, roasting, air frying
• Packed with oleic acid (same as olive oil)

3. Coconut Oil

• Contains MCTs (medium chain triglycerides) that support brain and gut health
• Naturally antimicrobial
• Great for baking, sautéing, or adding richness to dishes

4. Cold-Pressed Sesame Oil (Unrefined)

• Great for flavor in Asian-style dishes
• Rich in antioxidants like sesamol
• Use for low-heat stir frying or drizzling

5. Flaxseed Oil (For Cold Use Only)

• High in plant-based omega-3s
• Very delicate; use in smoothies, dressings, or over already-cooked meals

🔥 Choosing the Right Oil for Cooking Temperature

Why Oil Quality Matters

• Low-quality oils are often rancid, oxidised, and stripped of nutrients
• They can create free radicals, which trigger inflammation and premature aging
• Poor-quality fats disrupt cell membranes, gut health, and hormone production

If you’re working on healing (especially from autoimmune conditions, hormonal imbalances, or chronic fatigue), high-quality oils are foundational.

It’s easy to overlook what you cook with — but the oils you use every day have a compounding effect on your health.

Choose stable, whole-food-based oils, avoid ultra-refined seed oils, and remember: fat isn’t the enemy — the type of fat is what matters.

If this guide helped you, share it with someone who could use an oil upgrade! And check out my recipes for real food meals that use only the good stuff.