Which oils?


Understanding the science behind which oils to use can be confusing. Oils have different smoke points – that is, the temperature at which they oxidise or become rancid. Why is this important? When fats and oils undergo oxidation, they release free radicals and harmful compounds. These can cause stress and damage. We definitely don’t want to be consuming these!

High heat: (okay to cook with)

  • Avocado Oil
  • Coconut Oil
  • Ghee
  • Organic Butter
  • Sesame Oil
  • Macadamia Oil
  • Rice Bran Oil

Medium to low heat:

  • Olive Oil

Cold oils: (use in salads, etc.)

  • Olive Oil
  • Flaxseed Oil
  • Macadamia Oil
  • Walnut Oil
  • Hemp Seed Oil

Macadamia, Avocado, Coconut and Extra Virgin Olive Oil are staples in our household.

What about vegetable oils?

Most vegetable oils are a product of industrialism and are highly processed and refined. Unfortunately, they are often deemed healthy by many nutrition professionals. Personally, I avoid them and never use them in my cooking. You will find they are a common ingredient in many processed foods. Even more reason to avoid them.


The term “vegetable oil” is commonly used on food labels instead of specifying the exact oil used. Therefore, the actual source remains illusive. Check food labels for the following, and stick with the oils previously mentioned for your cooking and salads:

  • Vegetable Oil
  • Canola Oil
  • Soybean Oil
  • Cottonseed Oil
  • Rapeseed Oil
  • Sunflower Oil
  • Safflower Oil

Other than heat, oxygen and light are also drivers of oxidative damage. Therefore, store your oils in a dry, dark place and ensure the lid is screwed on tightly.


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About Jodie

(ANutr, GDipNut, BSc, BA) Jodie is the director of Moving Nutrition, a postgraduate university qualified nutritionist, personal trainer, ex-dancer and choreographer, and a new mum. Jodie specializes in mood (depression, anxiety, irritability, OCD), gut health, weight concern, and establishing a postive relationship with food. She is also knowledgeable in sports nutrition for recreational athletes and competitive dancers. The Moving Nutrition blog is here to educate, encourage and empower you to live your healthiest, happiest life, and is filled with simple, delicious, real food recipes. Jodie is on a mission to harmonize nutrition science and intuitive wellness. Stay in touch #movingnutrition Read More…

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