When it comes to cooking, the type of fat you use can make a huge difference in your health. Many people don’t think twice about the oils they use, but emerging research shows that certain fats contribute to chronic inflammation, oxidative stress, and metabolic diseases, while others support heart health, brain function, and overall well-being.

For decades, the food industry has pushed the narrative that vegetable and seed oils are the healthiest options for cooking. However, the truth is far from what we’ve been led to believe. Many of these oils are highly processed, unstable under heat, and packed with inflammatory omega-6 fatty acids. On the other hand, traditional cooking fats like butter, ghee, tallow, and lard have been used for centuries and remain among the most stable and nutrient-dense options available.

In this article, we will take a deep dive into which oils you should avoid and why, the benefits of cooking with stable, saturated fats, and how to make the switch to healthier options.

By the end of this read, you’ll have a clearer understanding of how to optimize your diet, reduce inflammation, and improve your overall health simply by choosing the right cooking fats.

Why the Cooking Fat You Choose Matters
The type of fat you use in cooking affects flavor, nutrient absorption, digestion, metabolism, and inflammation levels. While some fats provide stable energy and essential nutrients, others break down into toxic byproducts when heated, increasing your risk of chronic disease, hormone imbalances, and neurological disorders.

The Science of Fat Breakdown
When fats are exposed to heat, they undergo a process called oxidation, which produces harmful free radicals and aldehydes. These compounds damage cells, accelerate aging, and contribute to diseases like cancer, heart disease, and Alzheimer’s.

Fats that are high in polyunsaturated fatty acids (PUFAs), like canola, corn, and sunflower oil, are the most unstable under heat, breaking down quickly and producing harmful toxins.

On the other hand, fats that are rich in saturated fatty acids, like butter, ghee, tallow, and lard, are highly stable and do not oxidize as easily, making them safer for cooking.

Fats You Should Avoid for Cooking
Many popular cooking oils are unstable at high temperatures and contain inflammatory compounds that can be harmful when consumed regularly. Here’s why you should ditch these oils from your kitchen:

1. Sunflower Oil
   Sunflower oil is often marketed as a healthy choice due to its high vitamin E content. However, it’s packed with omega-6 fatty acids, which promote chronic inflammation when consumed in excess.

Most people already consume too many omega-6s and not enough omega-3s, which disrupts the body’s natural balance and leads to health issues like joint pain, cardiovascular disease, and obesity. Additionally, sunflower oil oxidizes easily, producing harmful aldehydes that have been linked to neurodegenerative diseases.

2. Canola Oil
   Canola oil is one of the most common cooking oils used in processed foods and fast food restaurants. However, it’s heavily refined and processed using heat and chemical solvents like hexane.

• The refining process destroys any natural nutrients, leaving an oxidized oil that is prone to turning rancid.
• It contains trans fats, even in “low-fat” versions, which have been shown to increase the risk of heart disease and inflammation.
• Linked to cognitive decline, as studies have shown that consuming canola oil can negatively affect brain health and memory function.

3. Grapeseed Oil
   Grapeseed oil is often promoted as a heart-healthy alternative, but it’s one of the highest sources of omega-6 fatty acids, making it highly inflammatory.

While it has a high smoke point, its high polyunsaturated fat content makes it highly unstable under heat, leading to oxidation. Additionally, grapeseed oil is a byproduct of winemaking, meaning it often undergoes extensive processing and chemical refinement before it reaches store shelves.

4. Plant-Based Butter
   Plant-based butter alternatives might seem like a good option for those avoiding dairy, but most are made from highly processed vegetable oils like soybean, palm, and canola oil.

Many of these butter substitutes contain trans fats, which increase bad cholesterol, promote inflammation, and raise the risk of heart disease. Additionally, they lack the essential fat-soluble vitamins found in real butter, such as vitamin K2, vitamin D, and vitamin A.

5. Corn Oil
   Corn oil is one of the most commonly used oils in processed foods and fried foods, but it’s also one of the most highly refined and inflammatory.

• It’s loaded with omega-6 fatty acids, disrupting the body’s natural omega-3 to omega-6 balance.
• Highly processed, meaning it’s often deodorized, bleached, and refined using chemicals.
• Linked to metabolic disorders, as excessive omega-6 intake is associated with obesity, diabetes, and heart disease.

The Best Fats to Cook With
If you want to cook with stable, nutrient-rich fats that enhance flavor and support overall health, these are the best options:

1. Butter
   Butter is one of the most nutrient-dense fats you can cook with. It’s rich in vitamins A, D, E, and K, which support brain function, immune health, and hormone balance.

• Contains healthy saturated fats that promote heart and brain health.
• Rich in conjugated linoleic acid (CLA), which has anti-inflammatory and fat-burning properties.
• Choose grass-fed butter for the highest nutrient content.

2. Ghee
   Ghee is a clarified butter that’s been used in Indian cooking for centuries. It’s lactose-free, making it a great option for those who are sensitive to dairy.

• High in butyrate, a fatty acid that supports gut health and reduces inflammation.
• Has a high smoke point (485°F), making it one of the most heat-stable cooking fats.
• Enhances the absorption of fat-soluble vitamins and antioxidants.

3. Tallow
   Tallow, or rendered beef fat, is a powerhouse of healthy fats and nutrients. It’s highly heat-stable, making it perfect for frying, roasting, and high-temperature cooking.

• Rich in stearic acid, which supports mitochondrial function and metabolic health.
• High in monounsaturated fats, which help reduce inflammation.
• Used traditionally for centuries in healthy, nutrient-dense diets.

4. Lard
   Lard, or rendered pork fat, was once a staple in kitchens before the rise of vegetable oils. It’s high in monounsaturated fats, similar to olive oil, and contains essential nutrients.

• A natural source of vitamin D, supporting immune function and bone health.
• Stable at high temperatures, making it great for frying and baking.
• Free from artificial chemicals and processing when sourced from pasture-raised animals.

How to Make the Switch to Healthier Cooking Fats
If you’re ready to transition away from unhealthy seed oils, here’s how to make the switch:

• Replace vegetable oils with traditional animal fats – Use butter, ghee, tallow, or lard instead of sunflower, canola, or corn oil.
• Cook at home – Avoid processed foods and restaurant meals that contain industrial seed oils.
• Read ingredient labels – Check for hidden vegetable oils in salad dressings, sauces, and packaged snacks.
• Use olive oil for cold dishes – Extra virgin olive oil is great for salads and drizzling over cooked foods.
• Experiment with new recipes – Try frying foods in ghee or roasting vegetables with tallow for added flavor and nutrition.

Final Thoughts
The idea that vegetable oils are “heart-healthy” has been largely debunked. If you want to support your health, reduce inflammation, and optimize nutrient absorption, switching to butter, ghee, tallow, and lard is a smart, science-backed choice.

By cooking with stable, natural fats, you can enhance flavor, protect your health, and enjoy nutrient-dense meals. Start making the switch today, and experience the benefits of real, wholesome cooking fats!