Temperature Guide to Get the Best Out of the Best Types of Oil


With so many different types of oils available today, it can be hard to know which ones are the best for your health… Certain oils high in omega 6 fatty acids are not beneficial to us, causing an imbalance of  anti-inflammatory omega 3 fatty acids and inflammatory omega 6’s.  When you cook oils that have high omega 3 OR 6 content, you damage them and they become oxidized and transform into free radicals, which harm the cells in our bodies.

Certain oils are better for you when heated and others should be eaten at room temperature on salads, etc. Among the best oils to cook with and to enhance your meals:

Here’s an easy-to-follow temperature guide to help you cook with any type of oil:

Oils that tolerate very high temperatures, frying, or browning

The following oils can be used to cook at high temperatures because their good properties will not be lost with the heat.

  • Coconut oil
  • Lard
  • Ghee

Oils that are great for cooking at medium temperature or lightly sautéed

To get the best out of the following oils, you can cook with them at medium temperatures.

  • Olive oil
  • Palm Oil
  • Tallow

Oils that should only be exposed to low temperatures or for baking

The following oils should not be heated at all before eating them. If you apply any heat to them, their properties will be lost and will become harmful to your health.

  • Flax seed oil
  • Fish oil
  • Cod liver oil
  • Nut Oils

In addition to these, all the other oils mentioned above can also be used at room temperature, providing many health benefits and much needed beneficial fats.