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The Truth About Cooking Oils: Which Ones Heal & Which Ones Harm

As a trained chef and wellness advocate, I’ve spent years understanding how the ingredients we cook with affect not just the flavor of our meals but also our overall health.


Last week, we explored inflammation and how it can silently affect your energy, hormones, and long-term wellness. But here’s something many people don’t realize — the oils you cook with every day could also be a hidden trigger for inflammation.


Even the healthiest recipes can lose their benefits if we’re using the wrong oils. Some oils nourish the body and support better health, while others are highly processed and can quietly disrupt hormones, affect heart health, and fuel inflammation.


With the holidays coming up — and lots of delicious cooking ahead — I want to share the truth about cooking oils, which ones to keep stocked, and the simple swaps that make a big difference.


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👩🏽‍🍳 Chef TJ's Insight


“Choosing the right oil matters just as much as choosing the right ingredients. The oils you use affect not only the taste but also your wellness and energy levels. Small swaps can lead to big results.”

TeeJohnson



Best Oils for Your Health (Healing Oils)


These oils are nutrient-rich, anti-inflammatory, and versatile:


  • Extra-Virgin Olive Oil → Perfect for dressings, dips, and low-heat cooking

  • Avocado Oil → Great for roasting, sautéing, and high-heat cooking

  • Coconut Oil (unrefined) → Ideal for baking and medium-heat cooking

  • Ghee (Clarified Butter) → Lactose-free, heat-stable, and perfect for sautéing or baking

  • Grapeseed Oil (cold-pressed) → Light flavor, high in vitamin E, good for moderate heat


Tip: Always choose cold-pressed, unrefined oils when possible — they’re less processed and retain more nutrients.



Oils to Limit or Avoid (Inflammatory Oils)


Heavily refined oils can trigger inflammation, disrupt hormones, and affect heart health:


  • Canola Oil

  • Soybean Oil

  • Vegetable Oil

  • Corn Oil

  • Cottonseed Oil

  • Refined Sunflower & Safflower Oils


These oils often undergo chemical processing, and many become unstable when heated, producing compounds linked to oxidative stress and inflammation.



How the Wrong Oils Can Affect Your Health


Cooking oils do more than just change the taste of your food — they can impact your overall wellness:


  • Heart Health → Refined oils are high in omega-6 fatty acids, which can raise LDL cholesterol and increase heart disease risk.

  • Hormone Balance → Some oils, like soybean and corn oil, may disrupt hormonal regulation.

  • Brain & Gut Health → Overheated oils can create compounds that negatively affect digestion and cognitive health.

  • Blood Sugar & Weight → Processed oils can make it harder to regulate metabolism and weight.


Key Takeaway: Using clean, stable, nutrient-rich oils protects your heart, brain, hormones, and energy — one meal at a time.


Why Smoke Points Matter


Using the wrong oil at the wrong temperature can damage nutrients and even create harmful compounds:


  • Low-heat oils: Olive oil, flaxseed oil (great for dressings and finishing touches)

  • High-heat oils: Avocado oil, ghee, and refined coconut oil (safe for roasting, sautéing, and grilling)


When in doubt, avocado oil is a great all-purpose choice — stable, versatile, and nutrient-rich.


Small Swaps, Big Wins


  • Replace vegetable oil for avocado oil when roasting

  • Swap canola oil for extra-virgin olive oil for salad dressings

  • Use ghee or coconut oil instead of margarine for baking

  • Choose cold-pressed grapeseed oil for light cooking


Little swaps like these can have a big impact on reducing inflammation and supporting your wellness journey.


Coming Next Week


Get ready for a special video tutorial where I’ll show you how to make clarified butter (ghee) step by step and break down the real difference between butter and margarine. .. just ahead of the holidays so that you are ready.


With Love,

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Disclaimer:

This content is provided for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment.

 
 
 

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