Choosing the right cooking oil can be quite a chore these days. With all the various ways of extraction and refinement there are so many ways to go wrong. So I wanted to help out and give you some basic information on choosing better options.

Lets start with some overall good oil choices.

Good Oils.

• Avocado Oil: Heart-healthy and high smoke point making it very versatile.
• Coconut Oil: Great source of MCTs and other health benefits.
• Grapeseed Oil: Great source of both polyunsaturated fats and vitamin E.
• Extra Virgin Olive Oil: One of the healthiest oils to cook with, loaded with antioxidants and its heart-healthy.
• Other Mentions: Ghee, Sesame, Red Palm and Walnut

Bad Oils

Now lets look at oils to avoid. Heavily processed vegetable oils such as corn, canola, soybean and safflower oil are not only often high in inflammatory properties but they are often from GMO crops and processed with harsh chemicals. Hydrogenated fats such as margarine or vegetable shortening are high in trans fats which have many negative health effects.

Oil Processing

Now, its not as easy as picking the correct oil source, you also need to know how this oil is processed. Here is a little guide to oil processing.

Cold Pressed - Just as it sounds the oil is pressed out under cold temperatures. This is not as efficient however it preserves more of the nutrients and it a better option.

Expeller Pressed - This is pressed at a higher temperature. Often much more efficient but causes a loss of nutrients and can alter the oil so it is a less desirable option.

Chemical Extraction - This is one to avoid. By introducing chemicals into the process there are many undesirable consequences and negative health effects.

Refined - Often bleached and processed to remove odor and color this process it not a desirable process for health benefits. Also often hydrogenated or partially-hydrogenated, which results in the creation of trans-fats.

Unrefined - Minimally processed, which results in an oil that has a much higher nutrient content.

There are many types of oil on the market and it seems like new ones are showing up each day. When a new oil hits the market do your research and see what benefit is has. If there are none then it may be better to stick with one you know.

Finally, this should go without saying but going organic is always better.

Here are a few oils that you will find in my home.

• Organic Cold Pressed Extra Virgin Olive Oil
• Organic Cold Pressed Coconut Oil
• Organic Cold Pressed Avocado Oil

So the next time you are at the store. Reach for a better option.