The other day I saw a “real food” blogger giving away a tub of “organic ghee” to one lucky reader. I said to my husband, “What in the heck is ghee and why would anyone want it?” I thought that blogger sounded a lot more “hard core” than me about eating naturally…admittedly because I didn’t understand the reasoning behind the giveaway.
I’ve openly shared for months that oils are a weakness of mine and one of the last areas where our family could use a “real food” makeover. Trust me, the reader comments that call me out on my use of canola oil and cooking spray have not gone unnoticed!
So I am pleased to share that my period of “ignorance is bliss” is over, and to help me make this transition I've turned to Deliciously Organic blogger and cookbook author, Carrie Vitt. And I must share that after a brief conversation with Carrie about this post I went out and actually bought some organic ghee. I haven’t opened it yet, but I will hopefully find the perfect opportunity to start using it!
Before we dive into this post I want to say that if you tried to avoid refined oils 100% of the time it would be incredibly challenging to leave the house. So it's important to remember to strike a balance between your real food mission and reality.
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Here is a detailed explanation of oils from Carrie Vitt in the first-ever “100 Days of Real Food” guest post:
Healthy fats in your diet are essential to healthy living. Healthy unrefined fats enhance our immune and endocrine systems, are needed for energy, and help play an important role in the health of our bones.
Olive oil, for example, that is unrefined, uses olives that have been pressed to extract the oil, but the oil itself hasn't been filtered, heated, treated with chemicals, and so on. In other words, without getting too technical, it's in its pure state.
In a world where our attention is brought to the latest studies it is important to understand which oils are beneficial for the body and which ones to avoid. Overall, it is best to consume unrefined oils. Unfortunately, these are sometimes difficult to find, but I've tried to remove most of the legwork.
Oils to Avoid
Many of the oils used in the modern American diet are hazardous to our health. They are processed, cleaned with chemicals, and most come from genetically modified corn, canola or soy. Most oils found on the grocery store aisles are heated to very high temperatures during processing; this heat oxidizes the oils. Oxidation also creates free radicals that can damage the cells of our bodies so it is best to avoid them.
The processing increases the shelf-life of the oils and removes most of the natural flavoring, making them more attractive for the industrial food industry, but less attractive to the consumer. Vegetable oils, like canola and corn oil, are usually made with genetically modified corn, canola, and soy. So, I suggest you limit the use of such oils and stick with unrefined oils.
Here’s an easy checklist of oils to avoid:
- Vegetable Oil
- Organic Vegetable Oil
- Soybean Oil
- Corn Oil
- Canola Oil
- Organic Canola Oil
- Grape Seed Oil
- Hydrogenated Oils
- Margarine
- Any oil that is labeled as refined, hydrogenated, partially-hydrogenated
Recommended Oils and Fats
Coconut oil has gotten a bad rap over the last twenty years because many studies published about coconut oil were done on hydrogenated coconut oil. We should as a matter, of course, avoid hydrogenated oils of any kind so be sure to read the labels. Virgin coconut oil, processed without chemicals or high heat, is rich in medium-chain fatty acids that are quickly absorbed into the body for energy.
This naturally saturated, but not hydrogenated, fat is getting renewed attention among researchers as it becomes clear that saturated fats have many vital roles to play in our bodies.
When buying coconut oil, make sure you buy organic, unrefined, centrifuged oil. To receive the maximum benefits you really want to find the best oil possible. Coconut oil is extremely stable so it is great to use when higher heat is necessary.
In a typical recipe, coconut oil can be used as a replacement for other oils 1:1. If you are sautéing, however, I have found that you need less coconut oil than you may initially think (due to low water content), so use it very sparingly.
Check out Avocado Oil Vs Olive Oil for more information about two heart healthy oils.
Recipes Using Coconut Oil (pictured)
The best butter is from organic, pastured cows, unpasteurized, and preferably cultured. Bright yellow organic butter is a good indicator of butter made with milk from grass-fed cows. If you can' t find raw butter, which is made from raw milk, then try to use an organic, cultured product.
Olive oil is a wonderfully nourishing oil and is most beneficial when used in its raw form or processed at medium to low heat. Olive oil has a medium smoke point (visually starts to smoke) and so it' s best to cook with it at a medium heat or lower to prevent oxidation, which breaks down the nutrients.
When buying olive oil, look for oil that is extra virgin, cold-pressed, and unfiltered. This can be difficult because there are no regulations on labeling olive oil in the United States.
So, for instance, an oil labeled cold pressed or unrefined may not actually be so. The first thing to do when searching for a good olive oil is to find out where it comes from. Call the company, visit their website, and find out exactly how they make their oil. When you buy it, the olive oil should have a golden color and be cloudy (because it' s unfiltered), and come in a dark green bottle to slow oxidation. The oxidation process creates free-radicals which can damage the body' s cells.
Red palm oil is a beautifully rich red oil that contains oleic and linoleic acid. It's a highly stable oil that adds a rich flavor to recipes and is my favorite for popping popcorn.
Sesame oil is a stable oil that is great for cooking at high heats. I also love to add flavor by drizzling it over stir-fry before serving.
Flaxseed oil is rich in omega-3s and should be kept refrigerated until consumed. Since heat will oxidize this oil, it should not be used to cook with, but rather only added to salads, smoothies, and other cold foods. It is best to use this oil in small quantities because the body absorbs it slowly.
Some additional healthy oils and fats to use:
- Lard - preferably from organic, pastured animals
- Ghee (clarified butter) - good to use at high temperatures
- Tallow - preferably from organic, pastured animals
- Avocado oil - good to use at high temperatures
Keep in mind that even though you're not going to use certain processed vegetable oils in your cooking, it's almost impossible to completely avoid them if you are using processed foods, as they are found in thousands of packaged products. Therefore, make sure to read the labels on packaged foods to know what kinds of oils were used and choose products that use the most healthy ingredients.
I understand this new information can be overwhelming. There is a simple and practical way to make the change. My motto is “Make one change a week.” For example, this week you could buy some coconut oil and use it in your cooking and baking instead of canola oil. Or maybe you identify the foods in your pantry and fridge with processed oils and begin using healthier foods and ingredients. It’s your choice. You can do this!
If you find yourself asking, “Isn’t fat bad? Doesn’t fat cause heart disease? Doesn’t fat make me fat? Go to this post where I answer these questions and provide further resources.
About Carrie Vitt
Carrie Vitt began cooking as soon as she could peer over the countertops and by sixteen was working in the kitchens of her mother’s award-winning Dallas catering company, The Festive Kitchen.
When, as a young mother, Carrie found herself challenged by health problems that meant popping multiple medications each day, she decided to take matters into her own hands -- or rather, into her own kitchen. She switched her diet to whole, unprocessed, pure organic ingredients and noticed an improvement in a matter of days.
When her friends and family wanted to know how she did it, she began sharing recipes on her blog, www.deliciouslyorganic.net, and followed up in 2011 with a cookbook, Deliciously Organic. Husband, kid, and party friendly, Deliciously Organic is brimming with the recipes and flavors families love, all created using wholesome, unrefined, and organic ingredients.
Carrie lives with her husband, an Air Force test pilot, and their two daughters in Southern California.
Jennifer says
What brand of avocado oil do you use?
100 Days of Real Food says
I buy the one by Spectrum...they make coconut oil as well.
Ashley says
I noticed that you use the Spectrum mayonnaise too, but all of their mayonnaise's contain either soybean oil or canola oil. Canola oil and soybean oil is on the bad list, so what should we use for mayonnaise?
100 Days of Real Food says
The only "real" mayo I know of is homemade...you are right about Spectrum.
Bailey Heiden says
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Myranda says
What oil, other than coconut, would you suggest for baking?
Stacey says
Butter is amazing :)
100 Days of Real Food says
Butter!
Kristin says
Recently introduced to your website and LOVE it! Though I am truly frustrated by the conflicting information about what to eat. I too read "the queen of fats..." by Susan Allports as it was referenced in a Michael Pollan book. As a result I switched from margarine to butter, something I always preferred but no longer have to feel guilty about eating. Per Allports book, I continue to use expellar pressed canola oil for baking (when recipe calls for oil) and high temperature cooking. I buy it in small quantities and store it in the fridge to prevent rancidity. Are you suggesting I now bake with coconut oil in place of canola? If so, what is the exact conversion rate for substituting it in a recipe that calls for vegetable oil?
100 Days of Real Food says
I agree there is a lot of conflicting information out there, which is why I only trust a few key sources (Pollan being one of them). And yes, I now use coconut oil for baking instead of canola and the conversion is 1:1. Coconut oil does become a solid when cold though so some people heat it for easier measuring. Good luck!
Atwa says
very Good one here
Cobie Rock says
Hey! Thanks for your article. Its really interesting blog. Keep writing!
DavetteB says
Spectrum is a good brand for getting minimally processed and/or non or naturally refined oils.
I love avocado and macadamia nut oils for everything, with a little olive oil, coconut oil, and butter.
used cooking oil says
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Lindsay says
Ok I just looked at the sprouted tortillas. But they have 9 ingredients. Does that not break the rules?? Am I looking at the wrong things?
100 Days of Real Food says
If you are following the 10-day pledge then yes...that would "break" the rules. We made our own tortillas during our pledge and still love them to this day!
Marcia S. says
also, maybe this is a dumb question, but when you want to spread butter on something like say a piece of toast do you just use stick butter and does it spread easily? Can you leave a stick of butter at room temperature all the time for things like putting it on toast? I guess I've never used real butter on toast before so I feel so clueless...I've always used Contry Crock and I now know that that is not a good, healthy choice for me or my family.
100 Days of Real Food says
There are no dumb questions when it comes to cooking! :) This is what I do with toast (b/c I do keep my butter in the fridge)...the moment the hot toast comes out I place some very thin slices of butter on top and then as the toast cools for a minute the butter starts to melt, which makes it very easy to spread before we eat it.
If I recall correctly...Carrie Vitt, on the other hand, leaves her butter out because I think she said a stick is usually gone within a couple days. I also think she uses a brush with the room temp butter to spread it. Carrie - please correct me if I am wrong!
So glad you are cutting out the Country Crock Marcia and moving to real butter...it's a good move to make!
:)
Lisa
Erin says
Another option is a butter crock! I know about these because my parents are potters, and have making them for years. They are an old fashioned way of keeping butter. Butter spoils from exposure to air, not from temperature. The butter is mashed into to top, and an inch or so of clean water is kept in the bottom of the "crock" to seal off the air when the top is inverted into the bottom. You leave it out at room temperature (unless you're going to be away and the house is going to be especially hot), and to serve, lift the lid and turn it over. It's pretty cute too. I hate rushing cold butter to hot toast, so we use one regularly. Here's a link: http://www.amazon.com/Norpro-284-Stoneware-Butter-Keeper/dp/B0000VLURQ/ref=pd_sim_k_3
Marcia S. says
I live in a very rural area where there is a HEB and a super Walmart and that is it. I was able to find some LouAna coconut oil at my Super Walmart store. I know from reading in my deliciously organic cookbook that I think she said that not all coconut oil is good for you. How am I supposed to know if this is the good kind or not? It says Pure coconut oil on the container and the only ingredient is coconut oil. does anyone know?
100 Days of Real Food says
I asked Carrie with Deliciously Organic about your question and this was her response:
"I just looked them up and that company also makes canola, corn, vegetable, etc. and had no info as to how their coconut oil is made. She could call the company and ask how it's processed. If they use any chemicals during processing. What temp do they heat it to, during the processing, etc. In my opinion, she's probably better off buying Nutiva from Amazon. It's a great price and a reputable company. "
Deliciously Organic says
Hope - safflower oil is another highly processed oil and is very high in omega-6 fatty acids, so it's best to choose an alternate oil
Stacy - As I've never been to an Earthfare I'd say that Nutiva or Wilderness Family Naturals would be the top two I'd recommend. You can purchase both of these via Amazon. I always buy my coconut oil online b/c it's usually much cheaper than the stores.
Kelly - I'd start with a good coconut oil (see reply above) and then a good butter.
Catherine - Use an expeller pressed coconut oil. It will have less of a coconut taste/flavor to it. I have a small jar of it to use in Mexican Food too. :)
Hope says
What about safflower oil?
Stacy says
I know this is a little late, but I thought I'd ask anyway! Lisa (or Carrie), what brands of olive/cocconut/avacado oil do you use? I was in Earthfare yesterday and the choices were overwhelming! Of course I wanted to go with the cheaper Earthfare brand, but thought I'd get your input as to what brand is a good median between quality and price. Also, what do you think about safflower oil? Love you blog, you're doing a fantastic job and it's so inspiring!
100 Days of Real Food says
I buy the Earth Fare organic brand of coconut oil (I know Carrie told me before that was a good choice) and their big jug of store brand organic olive oil as well. Carrie - anything to add?
Kelly says
I was able to find avocado oil at my local store. They also have coconut oil but there are choices. Refined vs extra virgin. Also, there is a cost to these. In terms of stocking up a pantry for the first time, where should the priority be? Coconut, avocado, red palm (havent been able to find this yet, but we do a lot of popcorn and am very interested in it) ... ???
Marcia S. says
What about peanut oil? Is this an ok oil to use or not so much? Thanks.
100 Days of Real Food says
Here's your answer from the Weston Price website: Peanut Oil contains 48% oleic acid, 18% saturated fat and 34% omega-6 linoleic acid. Like olive oil, peanut oil is relatively stable and, therefore, appropriate for stir-frys on occasion. But the high percentage of omega-6 presents a potential danger, so use of peanut oil should be strictly limited.
Catherine says
I have found that the Coconut Oil I have gives food a coconut taste when I use it. Not good for making tacos.
100 Days of Real Food says
Use butter or olive oil instead!
rachel h. says
This is my "Bible" when it comes to oils. http://www.maximizedliving.com/Home/MaximizedLivingCare/Nutrition/HealthyOils.aspx Maximized Living has the best minds in the field and I trust what they have to say. I use organic extra virgin centriguge coconut oil everywhere I can, but there are a few things I prefer nuttier oils for. I haven't tried ghee yet and will have to put it on my list. I planned on making some a few months ago for a coconut flour recipe, but found that coconut oil was a good alternative.
Jennifer says
Hi, Lisa. I also LOVE cooking spray and I have a suggestion for you! Pampered Chef (and probably other companies) has a "kitchen spritzer". You put whatever kind of oil you want in it, and then the lid is a pump you pump air into the bottle with, then it sprays like a cooking spray! It's great and all natural :) I became concerned when I read the ingredients in cooking spray and realized that I didn't know what those ingredients were. So, just a suggestion if you miss your cooking spray for quick sauteeing. Here's a link for PC's item. http://www.pamperedchef.com/ordering/prod_details.tpc?prodId=610&catId=123&parentCatId=123&outletSubCat=
Emily says
I love ghee, however it is very expensive in stores.
Good thing it's super easy to make yourself. Just make sure you're using good quality organic butter. Recipe below.
http://www.yoga-magazine.net/ghee.htm
Shannon says
Thanks! The first time I used it I didn't melt it first and my brownies came out covered in oil:( I haven't used it since. I will try it again melted.
Shannon says
I bought some coconut oil and when I opened it it looked like lard. I went to get it today out of the cupboard and it is now all oil? What should it look like?
100 Days of Real Food says
It changes with the temperature...I can't remember the exact temperature, but at 70 something degrees it changes from a solid to a liquid. Most people heat it to a liquid to measure it out for a recipe. Apparently it can go back and forth without any issues.
Amy G. says
Question...I really want to get my family to eat more healthy and one of the things I do is make our own honey whole wheat bread. The only thing wrong with the recipe is that it calls for Canola Oil. What other oil can I use to replace it and have it taste the same? Also, would it be the same amount? Please let me know what you think. Thanks!
Stacey says
Butter works great :) Just warm/melt it before you add it. I use about 1/4 cup for two loaves of bread.
Lee Anne says
How do you store coconut oil? Fridge or pantry?
Stacy M. says
As far as I've learned (recently), coconut oil solidifies when cooled, but stays liquid when room temperature or warmer. I guess that's why it is often sold in jars rather than bottles, though I've seen (online) it sold in bottles too.
Cristina @ An Organic Wife says
@ Deliciously Organic, Thanks so much for the info! I can't find grass-fed lard, but I have definitely seen ghee at my local natural foods store! I will pick some up next time I'm there!
Deliciously Organic says
Tina: I prefer a blend of coconut oil, butter, and palm oil (the recipe is in my book, Deliciously Organic). You can also pop it in ghee or a blend of coconut oil and butter.
Deliciously Organic says
Christina: Oops, I forgot to add ghee to that list. Chicken fried steak is amazing fried in ghee!
Deliciously Organic says
Christina: Lard or tallow is the best for frying.
Elyse says
Susan AllPort, author of 'Queen of Fats' has an interesting essay on her website discussing canola oil. I use an expeller pressed organic canola oil that is certified non-GMO as one of my cooking oils. Perhaps, like most foods, it all depends on how it is grown and processed? I recently discovered your website and thoroughly enjoy the articles. Great job!
Tina says
What oil would you use for stove-top popcorn?
Kika says
Straight coconut oil is great. That is what I use.
Maggie says
I'd love to use better oils in cooking. However, the roommate is allergic to coconut, and that includes the oils. What is another oil that I could use for baking? I don't want to accidently hurt anyone, either.
Deliciously Organic says
Felicity and Healthy Mamma: I understand your concern. I first want to say that this post was about which oils are healthy and which aren't - not which are sustainable. At the present time, Indonesia is allowing the cutting down of the jungle to plant palm trees. This is happening in Indonesia, but not in all countries that produce palm oil such as Malaysia and Africa. I prefer to buy my palm oil from http://www.wildernessfamilynaturals.com and their oil comes from Malaysia. Malaysia is the palm capitol of the world and the farm Wilderness Family Naturals works with is a 100 yr. old farm. They don't spray for pests like many other farms do, but instead set up owl houses to take care of the pests naturally.
Again, it's best to call the company and know exactly where your food is coming from. If you find a company, such as Wilderness Family Naturals, that is buying their palm oil from an ecologically sound farm then in my opinion, palm oil is a good choice.
Cristina @ An Organic Wife says
Which oil is best for frying? I don't really fry a lot, but every once in a while my husband likes chicken fried steaks. I've only used evoo, coconut oil, and butter for a while now. But it looks like none of those are meant for high heats.
Michelle says
Forgot to say that we're in! 2 adults and three kids (although the baby doesn't really count, I suppose.)
We had fajitas tonight and I used ghee in the marinade instead of vegetable oil and substituted bacon grease for shortening in the tortillas. Delicious!
Caroline @TheOliveOrchard says
As a curator of award-winning extra virgin olive oils, I completely agree with this suggestion by Carrie: "The first thing to do when searching for a good olive oil is to find out where it comes from."
By definition, a *real* extra virgin olive oil is from the first, cold extraction of freshly harvested olives -- by non-chemical means and without excessive heat. It has less than 0.8% free acidity and no defects. Although they can be pricier, estate-bottled olive oils ensure origin and authenticity.
For optimal flavor and health benefit, fresh is best. Unopened & stored properly, a dark glass bottle of EVOO will keep up to two years from harvest. Once opened, use it freely! Olive oil does not get better with age.
Betsy says
I've read that another way to tell if it's quality olive oil is if it is cooled in the fridge it will turn a bit cloudy - is this true, or just another "food hoax" thats being passed around?
Jennifer says
Thank you for this post. It really helps me to understand which oils are good and which are not. For some reason all of the different kinds of flours and oils are the most difficult for me to figure out :) I will be picking up some coconut oil this week for sure!
Betsy says
Sorry to go comment crazy on here! :) It's just a topic I'm passionate about. I'm new into my Real Food journey, just started learning about all of this stuff a few months ago. I'm already only using butter, coconut oil, olive oil and bacon grease for all of my cooking. Like so many others asking questions here, I was shocked, confused, and overwhelmed to learn that a lot of things I believed to be true about nutrition were not true at all. Some of those myths, like for saturated fat, are so hard to break ties with because it's been indoctrinated so far into our psyches! I'm so glad I found this site. Kudos for spreading the Real Food gospel!
100 Days of Real Food says
I appreciate everyone's input...thx for reading and joining the discussion!! :)
Sierram says
Coconut oil is a health way to fatten up a skinny kid!
Facebook.com/dailyhealthtipsformoms
Andrew Hedges says
I use sesame oil quite a bit, but I've found it to have a medium-heat smoke point, the same as olive oil. You say it should have a high smoke point. Am I buying the wrong stuff?
Debbie says
Whoops - forgot to ask. So what do I use for spreading on toast, baked potato, etc? Before my jump to all natural/organic I used Country Crock. So, after the tornadoes flattened much and left us without power for 5+ days, I ditched it and many other things and last week bought some "Earth Balance" spread (from EarthFare), and while I like it, was uneasy as I read how much saturated fat it has in it. So, now I'm really second guessing some of this stuff and not sure of what I need to get.
100 Days of Real Food says
You should definitely use regular old organic butter...it is the best choice for something like potatoes and toast!
Betsy says
See Deliciously Organic's comment above and the link to an article talking about saturated fats....saturated fat is not the health threat we've been lead to believe all our lives. A bigger threat to your health is the vegetable oils in the spreads you use. Try tubbed butter that has olive oil in it (NOT canola oil!) if you're worried about spreadability. Better yet, you could buy sticks of organic butter, soften it a little and mix olive oil into it to make your own butter spread.