A New Way Of Thinking About Fats

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Best Choices for
Cooking Basic Principles

Worst Choices for
Cooking Basic Principles

  • Mostly saturated and monounsaturated fats and oils
  • Animal fats from grass or pastured animals
  • Dark bottles stored away from heat and light
  • Organic whenever possible
  • Polyunsaturated oils
  • Partially hydrogenated oils
  • Margarine and shortening
  • Stored in transparent, clear plastic bottles



  • Avocado Oil
  • Bacon fat
  • Beef or lamb tallow
  • Butter (low-medium heat)
  • Coconut Oil
  • Duck and chicken fat
  • Ghee
  • Lard
  • Olive Oil
  • Palm Oil
  • Peanut Oil (occasionally)
  • Sesame Oil (occasionally)
  • Corn Oil
  • Cottonseed Oil
  • Flaxseed Oil (fine for cold uses)
  • Grapseed Oil
  • Safflower Oil
  • Soybean Oil
  • Sunflower Oil (small amounts of high-oleic sunflower oil are okay)

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