Cooking Oil Cheat Sheet
#1 - We believe in doing the best you can with the resources you have. It's not always possible to eat exactly what you need to to become a super fit athlete and that is not everyone's goal. So just do the best you can with the resources you have to live a healthy lifestyle
#2 - There are studies, articles, benefits, concerns and much more about many of the things listed below. Make your own choices and believe what you choose to believe. We have our reasons and you should have yours. Maybe they jive, maybe they don't, that's OK! Make informed decisions about your health and the food you put into your body.
#3 - These are not designed to be comprehensive and complete articles or research papers. These simple cheat sheets give you our brief take on various health topics. Do your own research, the items and ideas below only scratch the surface. We have chosen a few items to encourage you to think a little harder when making simple decisions that could significantly impact your health.
What we are looking for in oils
Organic (Free of chemicals)
Cold Pressed (Pressed at or below 100 Degrees)
Retains more nutrients and flavor
Expeller pressed (pressed at or around 210 Degrees)
More neutral flavor due to being produced at higher heat than cold pressed and being heated twice in the process
100% Grass-Fed - We know plants don't eat grass, this is for the Butter!
What we stay away from
If the ingredients on the package don’t say Organic and Cold or Expeller Pressed we work under the assumption it has been treated with chemicals and / or been produced at high heat. We choose to stay away from as many chemically processed oils as possible, when possible.
Oils made with chemicals
The most common chemical used in the oil making process is Hexane. Hexane is a known toxic chemical to humans if not removed and can have mild nervous system effects (CNS). Long-term exposure to Hexane is known to cause numbness in extremities, muscular weakness, blurred vision, headaches and chronic fatigue.To remove the Hexane chemical from the oil before packaging, oils are often treated with chemical cleaning agents and extreme temperatures.
Oils made with extreme heat
Temperatures of up to 500°F are used for extended periods of time removing the nutritional benefits that oils can provide. This also means the oils can stay on shelves longer as they are free of many of the limiting factors grocers, restaurants and mass produced food companies face with fresh produce.
Oil overload
Oil is extremely calorie dense and is high in fat no matter what oil you use. We want to ensure we are using oil in moderation and sparingly. Healthy sources of fat are encouraged in many diets and critical to overall health, but we always encourage finding healthy fats through whole food first. We do not believe oil should be your most significant source of healthy fats.
Our general rule of thumb for most pure oils & butters with no additional ingredients is: 1 Tablespoon = 120 Calories = 14 Grams of Fat
This is an over simplification, but helps us average the general nutritional breakdown for tracking purposes.
Oils We Like
Avocado Oil
Your do-it all oil
High in Oleic Acid (Healthy Fat)
Rich in Omega-3 and shown to help in reducing inflammation
Neutral Flavor and great for both high and low heats
1 Tablespoon = 130 Calories = 14 Grams of Fat
Coconut Oil
Great source of MCT’s (Medium-Chain Triglyceride) that can promote better brain and memory function
Great article providing details of those benefits found here
Can be a one for one replacement for butter in baking
Best for lower / lower medium heat cooking
1 Tablespoon = 120 Calories = 14 Grams of Fat
Olive Oil (Pure & Extra Virgin)
Great Source of antioxidants & healthy monounsaturated fats
Shown to reduce inflammation
EV Olive Oil is best for finishing dishes or cooking at low heat
Pure Olive Oil is best when used for high heat cooking
1 Tablespoon = 119 Calories = 14 Grams of Fat
Organic, 100% Grass-Fed, Pasture Raised,
Unsalted Butter
Higher in antioxidants, vitamins, and 500% more conjugated linoleic acid (CLA), a healthy fat, than regular butter
Great source of Vitamin K2 (assists with calcium metabolism) and Vitamin D
100% Grass-Fed Cows are not fed GMO grain diet - Cows are meant to eat GRASS, and the proof is in the benefits of Grass-Fed Beef and Butter!
Best for baking and low / medium heat
1 Tablespoon = 110 Calories = 12 Grams of Fat
Oils we Don’t Like
Our Reason - Due to generally being highly processed, chemically treated and low in nutritional value we feel its best to stay away
Vegetable Oil - Switch to Avocado Oil or Olive Oil
Peanut Oil - Switch to Avocado Oil or Olive Oil
Canola Oil - Switch to Avocado Oil or Olive Oil
Sunflower Oil - Switch to Avocado Oil or Olive Oil
Palm Oil - Switch to Avocado Oil or Olive Oil
Butter / Margarine - Switch to Pasture Raised 100% Grass Fed Butter
Additional Notes
Use a pump action spray or squeeze bottle when possible. This helps regulate the amount of oil used in meals. We also prefer a pump action spray bottle to aerosol style cans as they use propellants to make them spray. Common propellants found in cans are Nitrous oxide, carbon dioxide, propane, butane and isobutane.
We choose to use each of these oils sparingly and in their recommended quantities to ensure a balanced diet and to ensure we are maximizing health benefits from various sources of healthy fats and the nutritional benefits that go along with them.
There are tons of oils and lots of reasons why one might choose one over the other. We know we didn't include many of the options out there, some considered healthy some not. If it's not on this list, do your own research and we will continue to update this list as new information becomes available.