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Bombarded with misinformation and questionable studies from the food industry, it is difficult to know what to eat. This is especially true when it comes to fats and oils.

It gets even more confusing when figuring out the best oils to use for cooking. Some oils are chemically extracted with toxic solvents; others become compromised when heated to high temperatures.

The Best and Worst Cooking Oils

Soybean, cottonseed, canola and corn oil are difficult to avoid as they are in almost all prepared foods, whether fresh, canned, bottled, packaged dry or frozen. Just try finding salad dressings, deli items, and “convenience” meals without them.

The main problem with these and most other oils – aside from the manufacturing process – is that they are high in Omega 6. This can lead to increased inflammation, hormonal imbalance and thyroid disorders, obesity and weight gain, and higher cholesterol.

My pantry (or refrigerator) stays stocked with omega 3 rich coconut oil, grass-fed butter, sesame oil, and plenty of extra virgin olive oil.  For cooking, I prefer the refined version that offers a more neutral flavor.

For salads, pasta, pesto and dipping sauces, extra-virgin olive oil offers a richer flavor. Olive oil should be avoided when cooking at high temperatures, but is fine when sautéing foods over medium heat.

For more information, check out Dr. Mercola’s colorful chart below:

Healthiest Cooking Oil Infographic

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