| Do not heat
120°F/49°C |
Can tolerate low heat
212°F/100°C |
Can tolerate moderate heat
325°F/165°C |
Can tolerate high heat
375°F/190°C |
| - Flaxseed oil
- Borage oil - Hemp seed oil - Walnut oil |
- Safflower oil
- Sunflower oil - Pumpkin seed oil - Grapeseed oil* |
- Almond oil
- Hazelnut oil - Olive oil - Sesame oil |
- Coconut oil
- Ghee - Butter - Unrefined palm oil |
| (significant sources of omega 3′s) | (significant sources of omega 6′s) | (mono-unsaturated oils) | (saturated oils) |
| For condiments, salad dressings, smoothies | For sauces | For light sauteing, baking, may want to add a bit of water for steam sauteing | For higer heat and longer cooking |
Buy organic, cold-pressed, unrefined oils and store them properly.
Coconut oil, ghee, olive oil can be stored in a dark, cool cupboard. (Not too close to the stove.)
Store all other oils in the fridge. Flaxseed oil can be stored in the freezer to preserve its freshness for a longer time.
When buying butter (as with anything else) read the label. If it contains anything other than milk ingredients do not buy it.
Rancid oils have a scratchy, bitter, fishy or paint-like taste, and may have an unpleasant odour. When oils turn rancid the byproducts are toxic, so throw them out.
Avoid highly refined and processed oils usually sold in supermarkets in plastic bottles (such as canola, and corn oils).
When liquid fats are turned into solid (margarine, vegetable shortening) trans-fats are produced. Trans-fats are also present in restaurant fried foods, junk food, packaged baked goods, some crackers and most processed foods. Avoid all of these.
If you are attempting to reverse a serious health condition by natural means frying and deep-frying should be completely avoided.
* Unless you are certain that grapeseed oil comes form an organic source, and is not refined, do not use it. Commercially grown grapes are heavily sprayed with chemicals, which concentrate in the seeds.
For more information on what makes oils healthy or unhealthy, and how to use them in your cooking see these great books:
This is a great chart. Thanks for finding my site and then directing me to yours and a few others. I appreciate finding support and more as we continue on our journey of eating without gluten, dairy, and eggs. I am excited to see that you have a focus on raw foods which I am learning to incorporate more into our diet.