The oils we use, both on the Clean Program and in our daily lives, can have a major impact on our health. Discover 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 AREN’T ALL THEY SEEM

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. 

OVERDOING OMEGA 6

Modern Western diets often overemphasize Omega-6 rich foods, leading to an unhealthy ratio between Omega-6 and Omega-3 fatty acids. The ideal ratio 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 and start using healthy cooking oils.

NOT ALL PLANT OILS ARE CREATED EQUAL

While some plant oils are indeed healthy cooking oils, 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. 

RESTAURANT’S OILS AREN’T OUR FRIENDS

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. 

CLEAN, HEALTHY OILS FOR COOKING 

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 oil to cook with. It’s easy to find and stays stable at medium temperatures. It’s also antibacterial, promotes weight loss, rarely goes rancid and is 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 signify  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 to healthy oils to cook with at home. 
  • Read more about Clean Eating Food List

After mastering the art of healthy cooking oils, delve deeper into the world of clean living with our next blog, where we explore the benefits of hemp oil.

FAQs for Healthy Cooking Oils

Q: What’s the healthiest oil to cook with?

A: For everyday cooking pick oils that are stable at your cooking temperature and minimally processed. Coconut oil and ghee or clarified butter work well for medium to high heat. Avocado oil and refined or light olive oil are good for higher-heat sautéing. Extra-virgin olive oil is ideal for low-heat cooking and dressings. Choose cold-pressed, single-ingredient oils without preservatives.

Q: Which oil has the highest smoke point for frying?

A: Refined avocado oil typically has one of the highest smoke points, around 500°F or 260°C. Refined light olive oil and refined coconut oil also hold up for high heat. Use refined or high-smoke-point oils for frying to reduce oxidation.

Q: Can I use extra-virgin olive oil for high-heat cooking?

A: Extra-virgin olive oil is best at low to medium heat or used raw in dressings and finishing. For sustained high-heat frying choose refined olive or avocado oil to avoid smoking and oxidation.

Q: Are seed oils like canola, soybean, corn, and sunflower bad for gut health?

A: Seed oils are not inherently poisonous, but many are highly processed, high in omega-6, and prone to oxidation when heated or reused. Excess omega-6 compared with omega-3 can promote inflammation, which may worsen gut symptoms in sensitive people. Swapping frequently used seed oils for stable, minimally processed options can reduce oxidative stress and support gut and metabolic health.

Read more about the Best Oils for Gut Health

Q: How do cooking oils affect detox and liver health?

A: Oils influence inflammation, bile flow, and absorption of fat-soluble nutrients. Choosing anti-inflammatory oils such as monounsaturated fats and certain stable saturated fats and avoiding oxidized polyunsaturated oils can support liver detox pathways and make a detox more effective.

Q: How do I tell if an oil is rancid?

A: Rancid oil smells off, bitter, or painty. Rancidity increases free radical formation when consumed. Store oils in cool, dark places and toss them if the aroma or taste is unpleasant.

Q: Which oil is best for salad dressings and cold uses?

A: Extra-virgin olive oil, flax oil for raw use only, and walnut oil for raw use only are excellent for dressings. They add flavor and beneficial fats but should be refrigerated if unrefined.

Q: Are coconut oil and saturated fats safe?

A: Coconut oil is high in saturated fat and is stable at moderate cooking temperatures. For most people using coconut oil and other stable saturated fats in moderation is appropriate, especially instead of highly processed polyunsaturated oils. If you have high cholesterol or specific concerns consult with your clinician.

Q: How much oil should I use during a detox program?

A: Use oils to support satiety and nutrient absorption but keep portions reasonable, commonly one to two tablespoons per meal depending on calories and program guidelines. Follow recommendations from your Functional Medicine Health Coach if you’re on one of our structured detox programs.

Q: Can switching cooking oils reduce bloating or improve digestion?

A: Many people report less bloating and better digestion after cutting oxidized seed oils and switching to more stable oils. Improvements often come from lower inflammation and better fat digestion, especially when combined with clean-eating habits.

Q: How do cooking oils affect gut health?

A: Oils influence inflammation, bile production, and the microbiome. Minimally processed, stable oils reduce oxidative stress and may support healthier digestion and gut barrier function.

Q: Which oils are best for gut-friendly cooking?

A: Extra-virgin olive oil, avocado oil, ghee or clarified butter, and coconut oil for moderate heat are gut-friendly choices because they are stable and less prone to oxidation.

Q: Are seed oils bad for the gut?

A: Highly processed seed oils are high in omega-6 and prone to oxidation. Excessive intake can promote inflammation in sensitive individuals and may worsen gut symptoms for some people.

Q: Can switching oils reduce bloating and gas?

A: Many people notice less bloating after replacing oxidized or highly processed oils with stable minimally processed fats. This is likely due to lower intestinal inflammation and improved fat digestion.

Q: What oil is best if I have reflux or GERD?

A: Use small amounts of mild, easily digested fats such as olive oil or avocado oil. Avoid large greasy meals and heavy fried foods which can worsen reflux regardless of oil type.

Q: How do oils affect gut microbiome diversity?

A: Dietary fats can shift microbial composition. Diets richer in monounsaturated fats like olive and avocado and moderate saturated fats tend to support a healthier microbial balance compared with diets high in oxidized polyunsaturated fats.

Q: Are MCT or coconut oils good for gut healing during a detox?

A: Medium-chain triglycerides in coconut oil are easily absorbed and can be useful during a detox for quick energy and reduced digestive workload. Use them in moderation based on your tolerance.

Q: Should I avoid oils when following a gut-healing protocol?

A: Not necessarily. Healthy fats support cell repair and nutrient absorption. Focus on portion control, choose minimally processed oils, and avoid repeatedly heated or rancid oils.

Q: How can cooking method and oil choice protect gut health?

A: Use stable oils for high heat like refined avocado or light olive oil. Reserve extra-virgin olive oil for low heat or finishing. Avoid overheating or reusing oils to limit oxidation and gut irritation.

Q: Do oils affect fat-soluble nutrient absorption for gut repair?

A: Yes. Adding a small amount of healthy fat to vegetables and smoothies improves absorption of fat-soluble vitamins and carotenoids that support gut and immune repair.

Q: Can certain oils cause food sensitivities or allergic reactions?

A: True allergies are rare but possible, for example with sesame oil. Processing contaminants or additives in some commercial oils can cause intolerance. Choose single-ingredient cold-pressed or refined options without additives.

Q: How should I store oils to protect gut health?

A: Store oils in a cool dark place in tightly sealed containers. Refrigerate sensitive oils like flax and walnut and discard any oil that smells off or bitter.

Q: Are there supplements or oils to support digestion during a detox?

A: Options include small amounts of MCT oil for quick energy, collagen or bone-broth fats for mucosal repair, and omega-3 sources such as fish oil to reduce inflammation. Oregano oil supplements are also beneficial for gut microbiome rebalancing. Check with your clinician for personalized guidance.

Q: How quickly might gut symptoms improve after changing cooking oils?

A: Some people notice symptom relief like less bloating within days. Measurable microbiome or inflammatory changes usually take weeks with consistent dietary changes.