Switching to healthier cooking oils doesn’t need to happen overnight. Here’s how to gradually incorporate better oils into your cooking routine.
Option 1: Medium to High Temperature Cooking
For cooking at medium to high temperatures, use the following oils in order of preference:
- Cow ghee
- Coconut oil
- Hemp seed oil
- Walnut oil
These oils are chosen based on their smoke points, which range from 252 to 160 degrees Celsius. They also have omega-6 to omega-3 ratios ranging from 2:1 to 5:1, which is close to the recommended 4:1. The only downside of cooking at high temperatures is the potential loss of vitamins.
Option 2: Low Temperature Cooking
For low-temperature cooking, consider these oils:
- Cow ghee
- Coconut oil
- Hemp seed oil
- Walnut oil
- Soya oil
- Olive oil
The highest smoke point among these oils is 177 degrees Celsius. Most of these oils have omega-6 to omega-3 ratios within the recommended range of 4:1. However, olive oil and soya oil have higher ratios of 13:1 and 7.5:1, respectively.
Option 3: Add Oils After Cooking
Another approach is to cook your food in water and add oils only after cooking:
- Flaxseed oil
- Mustard oil
- Hemp seed oil
- Canola oil
- Cow ghee
- Coconut oil
My top choice is flaxseed oil, which has an omega-3 content four times higher than omega-6. I recommend buying cold-pressed flaxseed oil and storing it in the refrigerator. For the other oils, be mindful of their high omega-6 to omega-3 ratios, which can lead to systemic inflammation.
Important Note:
Avoid refined oils entirely, as they undergo damaging processes that can render them carcinogenic and harmful to your health. Prioritize using unrefined, cold-pressed oils for better health outcomes.
