Healthy Cooking Oils: The Essential Guide

Healthy Cooking Oils: The Essential Guide

The oils we use, both on the Clean Program and in our daily life, can have a major impact on our health. Read why healthy cooking oils and fats are so important and learn how to upgrade them for optimal well-being.


When embarking on any Clean Program, it's crucial to choose oils that align with the principles of this transformative journey such that you can learn and maintain implementation well after your cleanse is finished. 

High-quality cooking oils provide essential nutrients, healthy fats, and a balance of omega-3 and omega-6 fatty acids. Moreover, they play a significant role in supporting the detoxification process. 


Vegetable seed oils, such as soybean, corn, sunflower, and canola oils, have been heavily marketed as heart-healthy alternatives due to their polyunsaturated fat content. However, there's a catch - these oils are high in Omega-6 fatty acids. 

While Omega-6 is essential for our health, excessive consumption of it can lead to an imbalance with Omega-3 fatty acids, causing inflammation and increasing the risk of chronic disease. Striking a balance between Omega-6 and Omega-3 intake is vital for optimal health. 



Modern Western diets often overemphasize Omega-6 rich foods, leading to an unhealthy ratio between Omega-6 and Omega-3 fatty acids. The ideal ration is around 4:1 or even 2:1 (Omega-6: Omega-3), but it's not uncommon for people to consume ratios as high as 20:1. 

This skewed ratio can promote inflammation, which is linked to various health problems, including heart disease, arthritis, and obesity. To restore the balance, we need to be mindful of the oils we use for cooking. 


While some plant oils are indeed healthy, not all of them offer the same nutritional benefits. For instance, olive oil and avocado oil are excellent choices due to their high monounsaturated fat content and antioxidant properties. On the other hand, certain vegetable seed oils contain trans fats and are highly processed, which can be harmful to our health. It's essential to read labels and opt for minimally processed oils whenever possible. 


When dining out, we often overlook the quality of cooking oils used in restaurants. Many establishments use inexpensive and low-quality oils for cooking, such as refined vegetable seed oils. These oils are not only high in Omega-6 but also prone to oxidation when reused, leading to the formation of harmful compounds that can be detrimental to our health. Being mindful of our choices while eating out can make a significant impact on our overall health. 


Cooking with healthy cooking oils is one of the best things you can do for your health. In general, oils with more saturated fat are more stable at higher temperatures. These include coconut oil, palm oil, grass-fed butter and ghee (clarified butter). Olive oil and avocado oil are also good options for very low-temperature cooking.

Coconut oil is our overall favorite. It’s easy to find and stays stable at medium temperatures. It’s also antibacterial, promotes weight loss, rarely goes rancid and loved by both vegans and omnivores. There is also some suggestion that coconut oil, over time, can displace the damaging PUFAs in our tissues from years of vegetable oil consumption.


A few key points to remember:

- Don’t cook with nut and seed oils like walnut, almond, pumpkin, and flax. These are less saturated and more prone to oxidation and rancidity. If you are going to eat these oils, use them in their raw and cold-pressed state.

- Keep an eye out for smoke while cooking. Smoke rates of oils are important because they sign the beginning of oxidation and degradation of the oil. This degradation increases the production of free radicals which cause inflammation in the body.

- Baby steps – that’s the name of the game. If you are new to the world of clean eating, don’t get overwhelmed with this information. Just start by switching your oils at home.