8 Essential Types of Healthy, Non Seed Oils to Keep in Your Pantry

Maintaining a healthy kitchen is crucial for a healthy lifestyle, and the types of oils you use play a significant role. Many common cooking oils are derived from seeds and are classified as industrial seed oils, which come with a host of health risks. So, what’s the solution? Stocking your pantry with healthy, non seed oils!

Choosing the right oils for cooking and preparing food is essential to avoid the harmful effects of seed oils. Non seed oils provide a range of health benefits and are safe for your heart and overall wellness. In this article, I’ll share 8 types of healthy, non seed oils that you should always have in your pantry. These oils, carefully selected based on their health benefits and cooking versatility, will guide you in making healthier choices for your meals. By following these recommendations, you can ensure that your pantry is stocked with the best oils for cooking and health. Say goodbye to harmful seed oils and hello to a healthier kitchen!

1. Extra Virgin Olive Oil – Organic

Olive Oil – Atlas Organic Cold Pressed Moroccan Extra Virgin

• Moroccan Extra Virgin Olive Oil
• Polyphenol Rich
• Newly Harvested Unprocessed from One Single Family Farm

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Extra virgin olive oil (EVOO) is a staple in many kitchens for good reason. Extracted from olives, this oil is rich in monounsaturated fats, which are heart-healthy and help reduce inflammation. EVOO is also high in antioxidants, including vitamin E and polyphenols, which can help protect against chronic diseases. Olive oil should be in dark glass because it is light sensitive and never in plastic because it absorbs it. Read the labels carefully because some olive oils are blended with other oils. EVOO should be cold pressed.

Features:

• Rich in monounsaturated fats

• High in antioxidants

• Ideal for dressings, drizzling over dishes, and low-heat cooking

• Smoke Point: 320°F (160°C)

2. MCT Oil – Organic

Natural Force 100% Virgin Coconut MCT Oil

• USDA Organic, Non-GMO Verified, Keto, Paleo, Kosher, & Vegan
• MCT Oil from Organic Coconuts – Made from cold-pressed virgin coconut oil
• Pure Glass Bottle and Eco-Friendly Packaging

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Coconut oil is extracted from the meat of mature coconuts. It contains medium-chain triglycerides (MCTs), which are metabolized differently than other fats, leading to various health benefits. Coconut oil is known for its antimicrobial properties and can boost heart health and brain function.

Features:

• Contains MCTs

• Antimicrobial properties

• Suitable for medium-heat cooking and baking

• Smoke Point: 350°F (177°C)

3. Avocado Oil – Organic

Benissimo Organic Avocado Oil

• 100% Pure Organic Avocado Oil
• Cold Pressed, Allergen Free,
• Organic and Non-GMO Cooking Oil, 8.45 Fl Oz

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Avocado oil is made from the flesh of avocados and is rich in monounsaturated fats. It has a high smoke point, making it perfect for high-heat cooking methods like frying and grilling. Avocado oil is also packed with vitamins A, D, and E.

Features:

• High smoke point

• Rich in vitamins and monounsaturated fats

• Great for high-heat cooking and dressings

• Smoke Point: 520°F (271°C)

4. Organic Virgin Coconut Oil, Unrefined

Spectrum Organic Virgin Coconut Oil

• Organic Virgin Coconut Oil
• Unrefined
• Filled with the Rich Taste and Aroma of Fresh Coconut

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Macadamia nut oil is a lesser-known but highly beneficial oil. It contains a high level of monounsaturated fats and a favorable omega-3 to omega-6 ratio. This oil is known for its smooth, buttery flavor and is great for both cooking and as a finishing oil.

Features:

• High in monounsaturated fats

• Good omega-3 to omega-6 ratio

• Smooth, buttery flavor ideal for cooking and drizzling

• Smoke Point: 413°F (210°C)

5. Grass-Fed Beef Tallow – Organic

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Beef tallow, rendered from the fat of grass-fed cows, is an excellent cooking fat that has been used traditionally for centuries. It’s stable at high temperatures, making it perfect for frying. Tallow is also a good source of vitamins A, D, E, and K. Always ensure that beef tallow is grass fed and grass finished.

Features:

• Stable at high temperatures

• Rich in fat-soluble vitamins

• Ideal for frying and roasting

• Smoke Point: 420°F (216°C)

6. Organic Leaf Lard – Organic

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Leaf lard is the highest quality lard obtained from the visceral fat around the kidneys of pigs. It’s prized for its mild flavor and smooth texture, making it perfect for baking and sautéing. Leaf lard is also a good source of monounsaturated fats.

Features:

• Mild flavor and smooth texture

• High in monounsaturated fats

• Perfect for baking and sautéing

• Smoke Point: 370°F (188°C)

7. Grass Fed Goat Milk Ghee – Organic

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Ghee, or clarified butter, is made by simmering butter to remove the milk solids. Grass-fed ghee is rich in butyrate, a short-chain fatty acid that supports gut health. It also has a high smoke point, making it suitable for various cooking methods. I was so excited when I made the discovery of goat milk ghee. My dairy sensitive kids enjoy goat’s milk without any issues, so this is on of our family favorites.

Features:

• High in butyrate

• Suitable for high-heat cooking

• Lactose and casein-free

• Smoke Point: 485°F (252°C)

8. Cultured Ghee from Organic Butter

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Fatworks Traditional Ghee is small-batch cooked and roasted to spoon-licking perfection.  Use it as you would butter or other cooking oils.  Try Ghee in baking, in a skillet or from the spoon. Also good in smoothies and even coffee to give you clean fat fuel for the day. FatWorks has some of the very best pantry staples that can’t be purchased anywhere else.

Features:

• Sourced from 100% Organic butter

• High smoke point

• Predominantly monounsaturated fats

• Smoke Point: 375°F (190°C)

The Importance of the Smoke Point

Understanding the smoke point of cooking oils is essential for both health and culinary purposes. The smoke point is the temperature at which an oil begins to smoke and break down, releasing harmful compounds and free radicals. Using oils with appropriate smoke points for different cooking methods can prevent the formation of these harmful substances and ensure better taste and nutrition.

High-Heat Cooking

For high-heat cooking methods like frying, grilling, and roasting, it’s crucial to use oils with high smoke points to maintain their stability and prevent the release of toxins. Oils such as avocado oil, ghee, and beef tallow are excellent choices for these methods.

Low-Heat Cooking and Finishing Oils

Oils with lower smoke points, such as extra virgin olive oil, are best used for dressings, drizzling over dishes, and low-heat cooking. These oils are rich in nutrients and antioxidants but can degrade at high temperatures.

Practical Tips

• Always check the smoke point of an oil before using it for cooking.

• Avoid using oils past their smoke points to prevent the formation of harmful compounds.

• Store oils in a cool, dark place to maintain their quality and prevent oxidation.

MCT Oil: The Importance of Medium-Chain Triglycerides

Medium-chain triglycerides (MCTs) are a unique type of fat found in coconut oil and MCT oil. Unlike long-chain triglycerides, MCTs are absorbed directly into the bloodstream, providing a quick source of energy. This makes MCT oil a popular choice among athletes and those on ketogenic diets.

Benefits of MCT Oil

Quick Energy Source: MCTs are rapidly metabolized into ketones, which can be used as an immediate energy source by the brain and muscles.

Supports Weight Loss: MCT oil can enhance metabolism and increase satiety, helping with weight management.

Improves Cognitive Function: The ketones produced from MCTs are a preferred fuel source for the brain, potentially improving mental clarity and cognitive function.

Gut Health: MCT oil has antimicrobial properties that can help maintain a healthy gut microbiome by fighting harmful bacteria and yeast.

Enhanced Athletic Performance: MCT oil provides a readily available energy source, which can enhance endurance and performance during exercise.

How to Use MCT Oil

MCT oil is versatile and can be added to smoothies, coffee, salad dressings, and even used as a cooking oil for low to medium-heat recipes. Adding MCT to coffee every morning is part of my daily routine especially while I am on the Keto Diet.

The Dangers of Seed Oils and Cellular Inflammation

A lot of people talk about the dangers of sugar, but they often overlook the significant risks associated with seed oils. While sugar can be quickly metabolized or stored in the body, the fats from seed oils can linger for much longer. In fact, the polyunsaturated fats in seed oils can remain in your body for over six months, continuously contributing to inflammation and health issues. This makes it extremely important to avoid seed oils at all costs.

How Seed Oils Cause Inflammation

High Omega-6 Content: Seed oils are rich in omega-6 fatty acids, which can disrupt the balance of omega-3 to omega-6 in the body. This imbalance promotes inflammation.

Oxidative Stress: The polyunsaturated fats in seed oils are highly susceptible to oxidation, especially when heated. Oxidized fats generate free radicals, which damage cells and tissues.

Disruption of Cell Membranes: Healthy cell membranes are crucial for proper cellular function. The high omega-6 content in seed oils can incorporate into cell membranes, making them more rigid and less functional, leading to cellular inflammation.

Inflammatory Pathways: Excess omega-6 fatty acids activate inflammatory pathways in the body, contributing to chronic inflammation and the development of diseases such as heart disease, diabetes, and cancer.

The Inflammatory Process

When you consume seed oils, the omega-6 fatty acids get incorporated into the phospholipid bilayer of cell membranes. Over time, this can cause the membranes to become more rigid and less permeable. Rigid cell membranes impair cellular communication, nutrient transport, and waste removal.

Moreover, the oxidation of omega-6 fatty acids leads to the production of pro-inflammatory molecules like prostaglandins and leukotrienes. These molecules trigger an immune response, resulting in chronic inflammation. Chronic inflammation is a key driver of many diseases, including cardiovascular disease, arthritis, and neurodegenerative disorders.

Reducing Inflammation

To reduce inflammation, it’s crucial to minimize the intake of seed oils and replace them with healthier alternatives. Maintaining a balanced ratio of omega-3 to omega-6 fatty acids is also essential. This can be achieved by increasing the consumption of omega-3-rich foods such as fatty fish, flaxseeds, and walnuts. We still need Omega 6, but it’s the ration that’s important and vital to be aware that Omega 6 in seed/vegetable oils are rancid and oxidized that cause cellular dysfunction.

Long-Term Presence in the Body

One of the most alarming aspects of seed oils is their longevity in the human body. Unlike some substances that are quickly metabolized and excreted, the polyunsaturated fats from seed oils can remain in your tissues for over six months. During this time, they can continuously contribute to cellular inflammation and oxidative stress. This prolonged presence underscores the importance of avoiding seed oils to maintain optimal health.

The Best Oils to Cook With and What to Avoid

Best Oils for Cooking

When it comes to cooking, it’s essential to choose oils that can withstand high temperatures without breaking down into harmful compounds. Here are the best non-seed oils for various cooking methods:

• Frying: Grass-Fed Beef Tallow, Pasture-Raised Goose Fat

• Sautéing: Organic Leaf Lard, Cultured Grass-Fed Ghee

• Baking: Avocado Oil, Organic Leaf Lard

• Dressings and Low-Heat Cooking: Extra Virgin Olive Oil, Avocado Oil

Oils to Avoid

Many commonly used oils are derived from seeds and are high in polyunsaturated fats, which can oxidize easily when heated and lead to inflammation and other health issues. Avoid these oils:

• Canola Oil

• Soybean Oil

• Corn Oil

• Sunflower Oil

• Safflower Oil

• Cottonseed Oil

• Grapeseed Oil

• Vegetable Oil

• Margarine
• Rice Bran
• *Note: there are times seed oils can be safely used if they are cold pressed and organic.

Good Fats vs. Bad Fats

Good Fats

Good fats are essential for your body to function correctly. They help in nutrient absorption, hormone production, and protecting your organs. Non-seed oils like those listed above are rich in healthy fats such as monounsaturated and saturated fats, which are stable and beneficial for your health.

Bad Fats

Bad fats, often found in seed oils, are high in polyunsaturated fatty acids (PUFAs), which can be harmful when oxidized. These fats contribute to inflammation and are linked to various chronic diseases. It’s crucial to avoid these fats and choose healthier alternatives.

Cooking Oils in Restaurants

Most restaurants use seed oils due to their low cost and high availability. However, these oils are detrimental to your health. It’s essential to be aware of what oils restaurants use and make informed choices about where you dine.

To help you find restaurants that cook with healthy, non-seed oils, I recommend using the Seed Oil Scout app (www.seedoilscout.com). This app provides a comprehensive list of restaurants that prioritize using safe and healthy oils in their cooking, allowing you to enjoy eating out without compromising your health.

Nutritional Comparison: Seed Oils vs. Non-Seed Oils

To truly understand the benefits of non-seed oils, it’s important to compare their nutritional profiles to those of seed oils. Seed oils typically have a high concentration of omega-6 fatty acids, which can promote inflammation when consumed in excess. Non-seed oils, on the other hand, are rich in monounsaturated and saturated fats, which are more stable and less likely to oxidize.

Omega-3 to Omega-6 Ratio

Maintaining a balanced ratio of omega-3 to omega-6 fatty acids is crucial for reducing inflammation and promoting overall health. Most seed oils have a high omega-6 content, which can skew this balance. Non-seed oils like extra virgin olive oil and avocado oil have a more favorable ratio, supporting better health outcomes.

Antioxidant Content

Non-seed oils, particularly extra virgin olive oil, are high in antioxidants. These compounds help combat oxidative stress and protect cells from damage. Seed oils, which are often highly processed, lose many of their natural antioxidants during production.

Vitamin and Mineral Content

Non-seed oils often retain more of their natural vitamins and minerals. For example, ghee is rich in vitamins A, D, E, and K, which are essential for various bodily functions. Seed oils, due to their refining process, have a lower nutrient profile.

The History and Evolution of Cooking Oils

Understanding the history of cooking oils provides insight into how our current dietary habits developed and why it’s important to reconsider the types of oils we use.

Traditional Fats

Historically, humans used animal fats and fruit oils (like olive and coconut oil) for cooking. These fats were minimally processed and provided essential nutrients.

The Rise of Seed Oils

In the early 20th century, the industrial revolution brought about the mass production of seed oils. These oils were marketed as healthier alternatives to traditional fats, despite the lack of long-term studies on their health effects.

Modern Perspectives

Recent research has highlighted the health risks associated with seed oils, leading to a resurgence in the use of traditional fats. Many health experts now advocate for a return to these nutrient-dense, minimally processed oils.

The Science Behind Fat Metabolism

Understanding how different types of fats are metabolized in the body can help clarify why non-seed oils are a healthier choice.

Saturated fats, found in ghee and tallow, are metabolized efficiently by the body. They provide a steady source of energy and are less likely to be stored as fat compared to polyunsaturated fats.Monounsaturated fats, abundant in olive and avocado oil, are known to improve heart health by reducing bad cholesterol levels and increasing good cholesterol.While some polyunsaturated fats (like omega-3s) are essential, the high omega-6 content in seed oils can lead to an imbalance, promoting inflammation and chronic disease.

Practical Tips for Cooking with Non-Seed Oils

Incorporating non-seed oils into your cooking routine can be easy and delicious. Here are some practical tips to get you started.

High-Heat Cooking

For high-heat cooking methods like frying and roasting, choose oils with a high smoke point, such as beef tallow and avocado oil.

Baking

For baking, opt for oils with a mild flavor and stable fat composition, like coconut oil and leaf lard. These oils can improve the texture and flavor of baked goods.

Salad Dressings and Finishing Oils

Extra virgin olive oil and macadamia nut oil are excellent choices for salad dressings and finishing oils. Their rich flavors enhance dishes without overpowering them.

Debunking Myths About Fats

There are many misconceptions about fats and their impact on health. Let’s debunk some common myths.

Myth: All Fats are Bad

Fact: Not all fats are created equal. Healthy fats, like those found in non-seed oils, are essential for overall health.

Myth: Low-Fat Diets are Healthier

Fact: Low-fat diets often replace fats with sugars and refined carbohydrates, which can lead to health issues. Healthy fats should be a part of a balanced diet.

Myth: Cooking with Animal Fats is Unhealthy

Fact: Traditional animal fats like tallow and lard are stable at high temperatures and provide essential nutrients. They are a healthier option compared to seed oils.

Checking Labels on Everything You Buy

It’s crucial to read labels not just on cooking oils, but on all food products you buy. Many processed foods, snacks, and even seemingly healthy items can contain hidden seed oils. For example, some nuts, including peanuts sold at Trader Joe’s, have seed oils in the ingredients…Crazy! This is just one example, but a lot of foods that many think of as healthy are actually extremely unhealthy due to seed oils. Some additional surprising foods where seed oils can be lurking include: dressings, mayo, nut butters, cookies, crackers, hummus, dips, and many other items.

Tips for Checking Labels

• Look for Ingredients: Always check the ingredient list for any mention of seed oils like canola, soybean, sunflower, or safflower oil.

• Be Wary of Processed Foods: Many processed and packaged foods use seed oils as a cheap ingredient.

• Choose Whole Foods: Whenever possible, opt for whole, unprocessed foods that are less likely to contain hidden seed oils.

• Stay Informed: Keep yourself updated about different names and forms of seed oils that might appear on labels.

Making Better Choices

By being diligent about checking labels, you can avoid unintentional consumption of seed oils and make healthier choices for yourself and your family. This small habit can have a significant impact on your overall health.

Conclusion

Stocking your pantry with healthy, non-seed oils is a simple yet effective step towards better health. By choosing oils like extra virgin olive oil, coconut oil, and grass-fed ghee, you can avoid the harmful effects of seed oils and enjoy the benefits of good fats. Remember to check what oils restaurants use and make informed choices to protect your health. With these tips and recommendations, you can ensure a healthier kitchen and lifestyle.

References

Common Toxic Products Dr. Daniel Pompa. Retrieved July 2024.