Food Oils: Good vs Bad

Common Oils to Avoid:

• Canola (rapeseed) oil

• Soybean oil

• Corn oil

• Cottonseed oil

• Sunflower oil (unless cold-pressed, high-oleic)

• Safflower oil (same as above)

• Grapeseed oil

• Rice bran oil

• Vegetable oil blends (often mystery mixes)

Why They’re Problematic:

• High in omega-6 fatty acids (can promote chronic inflammation)

• Easily oxidized (can damage cells and contribute to disease)

• Often GMO and pesticide-laden

• Highly refined and stripped of nutrients

Healthier Seed & Plant-Based Oils

(Cold-Pressed & Unrefined Only)

These oils are minimally processed and contain more beneficial nutrients, though many are best used without heat.

• Flaxseed oil – Rich in omega-3s, for cold use only

• Hemp seed oil – Anti-inflammatory, cold use only

• Pumpkin seed oil – Rich in antioxidants, cold use

• Sesame oil – Great for medium heat, high in antioxidants

• High-oleic sunflower/safflower oil – More stable, lower omega-6

• Avocado oil – Great for high-heat cooking (unrefined)

Best All-Around Healthy Oils

(Not Seed Oils – Better for Cooking & Daily Use)

These oils are natural, stable, and nutrient-dense:

• Extra Virgin Olive Oil (EVOO) – Anti-inflammatory, rich in polyphenols

• Coconut Oil – Stable at high heat, antimicrobial properties

• Ghee or Grass-Fed Butter – Nutrient-rich and stable for cooking

• Tallow or Duck Fat – Traditional fats with high heat stability

Quick Tip:

If the oil comes in a plastic bottle, has a long shelf life, and is super cheap—it’s likely heavily processed and not great for your health.