Checking Your Oil: The Definitive Guide to Cooking with Fat

Caveman Doctor posted several weeks ago on the “internet” (whatever that is) about these so called “healthy” vegetable oils.  Since then, he has received many emails asking which oils and fats are best to cook with. He also received many comments regarding grass-fed butter and if he is scared to eat this “dangerous” saturated fat. Caveman Doctor is only scared of grizzly bears (and making Cavelady mad) and is currently eating a big salmon filet with crispy skin that he cooked in a pan of butter. However, he still uses some other oils to cook with as well. This post covers how he chooses which oils to use. It is quite long for Caveman Doctor’s short attention span, but has been broken up into sections with quick reference and tables at the end. Also, as Caveman Doctor has been getting asked where to get these oils, he has added a CDR Approved Oils Link at Amazon to help guide you.      


The Five Rules of Cooking with Fat

There are several benefits to cooking with healthy fats and oils and adding them to your food:

  1. They add flavor (macadamia oil is the best!).
  2. They help avoid burning of your food.
  3. They provide fat as an energy source.
  4. They provide healthy omega-3 fatty acids, like DHA.
  5. They provide cancer-fighting conjugated lineoleic acid (CLA).
  6. They help keep you full after you eat.

However, nothing comes without a cost, and just as there are many benefits, there are several potential harmful risks from improper usage of oils:

  1. High heat can damage the oil, loading it with free radicals.
  2. Oil can go rancid sitting on the shelf, which often loads it with free radicals.
  3. Some oil types contain a high amount of inflammatory omega-6 fatty acids.
  4. Vegetable oils, trans-fats, and other oils go through intense processing and refining and contain harmful chemicals.

There are several ways to enjoy the benefits of oils while avoiding the risks.  These include considering the structural backbone of fats and oils (i.e. saturated, mono or polyunsaturated), the smoke point, and of course, how the oil is made.

Rule 1: Pick an oil with a high smoke point.

Oils are created out of glycerol and fatty acids, and when exposed to heat they break down into these two components. This point is called the smoke point, or the temperature at which the oil starts to burn and literally smoke. Once this occurs, the oil basically becomes rancid and free radicals and oxidation start forming within. At this smoke point, the glycerol in oil is converted to acrolein.  Acrolein is a chemical that is found in cigarette smoke and is considered one of the most important cancer-causing agents from smoking1. Not only does it damage our DNA, but it renders our cells unable to fix the damage, which can lead to cancer. In lab studies, acrolein has been shown to cause lung and bladder cancer2. In fact, fumes from peanut oil3 and canola oil4, two common vegetable oils, have been shown to cause lung cancer when inhaled. Also, there has been in increase of prevalence of young Asian women diagnosed with lung cancer, though they have no history of smoking. Well, newer studies are pointing to the inhalation of fumes from cooking with vegetables oils in these patients5,6Acrolein also activates EGFR7, a receptor that is frequently amplified in young Asian women with lung cancer and no history of smoking.
The effect of heating oils to their smoke point doesn’t stop with the release of harmful chemicals, as the fatty acids in the oil also become oxidized at this temperature, forming even more free radicals. This is a double whammy as some oils contain free radical-fighting antioxidants, which are rendered useless after damage from the high heat. This “cooks” away any free radical fighting value of the oil.
In review, heating oil above its smoke point releases toxic chemicals, damages the oil, and loads it with free radicals. Below is a list of average smoke points of common oils. Click on the icon to see the full picture.

Rule 2: Pick a stable oil with few, if any, polyunsaturated fatty acids.

One way to combat the damage that results from heating oil to a high temperature is to cook with more stable oils. Saturated fats are much more stable than unsaturated fats, which is why they are solid at room temperature (note: they are solid at room temperature of around 70º F, not necessarily at our body temperature of 98.6º F). Saturated fats, like all fats, have a long carbon backbone. The difference between saturated fats and unsaturated fats if the saturated fat is “saturated” with hydrogen atoms bound to the carbon backbone, while unsaturated fats have less hydrogen, leaving many unbound carbon atoms on its backbone (the carbon bonds are unsaturated). All of these hydrogen atoms attached to the backbone keep saturated fats intact, but also help protect it against oxidation and the binding of free radicals. A simple way to think about it is: free radicals attack the unbound carbons of an unsaturated fat.  Saturated fats have no unbound carbons.

Monounsaturated fats have a single unsaturated site (i.e. one site without a hydrogen bound to it and therefore a double bond with its neighbor). Polyunsaturated fats have many free and hence unguarded carbon atoms on their backbone, leaving weak points for free radical attack. This also leaves them less structurally sound and is partly why they are liquid at room temperature. Just as when oil reaches its smoke point and becomes vulnerable to oxidation, the extra unprotected areas in polyunsaturated fats are easy targets for oxidation and free radicals.

The structure of fats also affects their shelf life. Because polyunsaturated fats are less stable, they tend to break down into oxidized products not just in the pan, but also on the shelf. When exposed to light, oxygen, and even non-cooking temperatures they get oxidized.
The converse to this is coconut oil, primarily a saturated fat. It is solid at room temperature due to its stability, and its shelf life is very long, coming in at around 2 years. However, vegetable oils and polyunsaturated oils spoil after only several months and become rancid. Even olive oil, a monounsaturated non-vegetable oil, goes rancid after about 6 months.

There are 3 main benefits of the more structurally sound saturated and monounsaturated fats versus PUFAs:

  1. Less heat-induced degradation during cooking
  2. Less degradation during storage and longer shelf-life (and more economical)
  3. Less or no defenseless areas where free radicals can attack and bind

The issues of polyunsaturated oil and their propensity to get attacked by free radicals were discussed at length here and here. When these weak fats become damaged, degraded, and bound with free radicals, they can potentially lead to atherosclerosis, inflammatory joint disease, rheumatoid arthritis, damage to the GI tract, and most importantly, mutagenicity and genotoxicity, which can lead to birth defects and cancer8. Chronic ingestion of oxidized unsaturated lipids in oils increases atherosclerosis and cancer incidence in animals. When ingested, these oxidized lipids have also been shown to damage our liver cells as well as our lymphocytes (the cells that fight infection, and likely, cancer)9Oxidized LDL collects on our artery walls and is attacked by macrophages to form atherosclerotic plaques. I repeat OXIDIZED LDL, not LDL. Studies have even shown that oxidized lipids are absorbed and directly sent into the bloodstream, where they can wreak havoc on our arteries and organs10.

Saturated Fats!! Won’t My Arteries Clog?

Your knee-jerk reaction is likely a common one when we encounter the thought of eating more saturated fat and cholesterol: clogged arteries and heart attacks! However, the entire lipid hypothesis (the theory that fat clogs your arteries) was simply built on bad science. It barely made it through the research process several decades ago, was jammed into placed by the infamous McGovern Report, and would likely never have survived the current peer-review process. Beyond that, it has been disproven many times11-13 (note there are dozens of references, but I just listed my three favorite).  Also, for those of you following a caveman/paleo lifestyle, you and your fellow modern cavemen have personally been disproving the lipid hypothesis.
Interestingly, it’s quite possible that, while fats alone may not be the main culprit behind atherosclerosis, oxidized unsaturated fats and their oxidized constituents may be a contributor through similar mechanisms that cause inflammation and cancer (as discussed above). In fact, palm oil, which contains almost 50% saturated fat, has been shown to reduce the risk of atherosclerosis, arterial thrombus, and blood pressure, and inhibit platelet aggregation and cholesterol biosynthesis14. However, it also contains a significant amount of polyunsaturated fats, and when oxidized by high heat and repetitive usage, it has been shown to result in an unhealthy plasma lipid profile, as well as damage to the kidneys, lungs, liver, and heart15. Polyunsaturated fats from vegetable oils have also been shown to promote cancer over saturated fats or polyunsaturated fish fat sources16, even in a randomized-controlled trial17.
However, the potential for oxidation does not only happen on the shelf or when cooking at high heat. The warm and acidic environment of the stomach has also been shown to cause damage and oxidation to unstable fats after consumption18, as has cooking items in the microwave19. However, even in the microwave, higher percentages of saturated fat in the lipid results in less oxidation, while the opposite occurs with polyunsaturated fats.
In conclusion, the stability of oil, often meaning the oil with the least amount of polyunsaturated fats, will be the most stable and defend against oxidation and free radical formation in your stomach, on your shelf, and in the frying pan. Below is a picture of the structure of common fats and oils. They are organized from least to most polyunsaturated fat percentage.


Rule 3: Pick an Oil or Fat that Is Not Artificially Hydrogenated (Avoid Trans-Fats)

In order to turn a vegetable or plant-based food into oil requires several intricate processes described here. Making trans-fats goes one step further to artificially solidify them, as we already discussed here. Ever wonder why natural peanut butter is mostly liquid that rises to the top of the jar, while your common peanut butters are solid?  That’s hydrogenation for you. Imagine what it does in your body…
The question remains: are trans-fats that bad? Well, besides decreasing the ability of our cell walls to adequately let nutrients in and out, disrupting the function of the infamous insulin receptor20, and possibly leading to cardiovascular disease and heart attacks21 there must be some positives to trans-fats– wait, ok there are NONE!
In conclusion: AVOID ALL TRANS-FATS.

Rule 4: Aim for More Omega-3 and Less Omega-6 Fatty Acids

We have been eating foods with about a 1:1 to 4:1 ratio of omega-6 to omega-3 fatty acids for millions of yearsWith the advent of grains, grain feeds for our animals, and vegetable oils, this ration has ballooned to over 15:1, or even more. As increased omega-6 consumption can lead to inflammation, circulatory issues, and even cancer, aim to eat fat sources or oils with the highest amounts of omega-3s and the fewest omega-6s, as we discussed here.
Linoleic acid, our prime source of omega-6, is found in vegetable oils, seeds, and grains. Avoid these foods and fat sources that are made from them. While it is difficult to reach a 1:1 ratio in cooking oils, I generally aim for those with the least amount of omega-6 as my animal fats generally have high amounts of omega-3, like grass-fed beefRemember, eat animals that are fed the foods they are meant to eat , as grain-fed beef are loaded with omega-6s and have few omega-3s. Also keep in mind that farmed salmon has few omega-3s, while wild-salmon is packed with them.

As you can see from the chart above, sources like linoleic sunflower oil give you 65.7 g omega-6 per 100g serving with no omega-3! Consuming enough omega-3s to balance this would take over a week. Luckily we don’t eat vegetable oils as we know of their many health issues…

Rule 5: Never Use Vegetable or Refined Oils

Throw them out, donate them to labs studying cancer, use them to start camp fires or for biodiesel. Do not consume! Stick for the unrefined, ideally organic, pressed oils. Even the healthy listed above can often be refined, so make sure to read the label correctly.


What Are the Best Oils to Use?

Reviewing all of the above rules, several oils consistently have high-smoke points, few polyunsaturated fats, low omega-6 amounts, and are not processed vegetable oils. The winners are (in no particular order):

  1. Macadamia nut oil
  2. Avocado oil
  3. Grass-fed butter
  4. Ghee (clarified grass-fed butter)
  5. Palm oil
  6. Coconut oil
  7. Olive oil (avoid high heat cooking due to smoke point)

Of course, animal fats are also great to cook with as they are structurally sound and taste delicious. Also, don’t throw out your olive oil due to its low smoke point; just don’t fry foods with it. I still use it for marinades and garnishes for vegetables and sometimes even after I microwave them – I often microwave vegetables when pressed for time, but one trick I do is to microwave the vegetable first, THEN add oil so it is not heated.

In Conclusion

Fats and oils are a delicious way to cook your food and supplement your diet with fat. However, caution must be taken to ensure we are not introducing potentially harmful substances into our bodies. This list can help you minimize these risks by using the most healthy and stable fats and oils.
As a final note, one thing you may have noticed in this post was the underlying theme that cooking your food, especially in unstable oils, can introduce damaging elements into the body. While eating all food raw is not always possible for most of us, (and some foods like certain meats are not safe to eat raw) it may be worthwhile to try to increase the amounts of raw foods you eat daily. One good method is to eat vegetables in vinegar or other acidic marinades, with or without added oil. This will help soften up the vegetables and give them some extra flavor without damaging the oils or the vegetables themselves, and saves time.
Finally, as you notice from the list, the more manipulation and processing required in making the oil, the worse it is for you. Once again, good old Mother Nature provided us with all the healthy sources we need. Follow Her path to good health and enjoy the benefits.


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1. Feng Z, Hu W, Hu Y, et al: Acrolein is a major cigarette-related lung cancer agent: Preferential binding at p53 mutational hotspots and inhibition of DNA repair. Proceedings of the National Academy of Sciences of the United States of America 103:15404-9, 2006,

2. Tang MS, Wang HT, Hu Y, et al: Acrolein induced DNA damage, mutagenicity and effect on DNA repair. Molecular nutrition & food research 55:1291-300, 2011,

3. Wu S-C, Yen G-C: Effects of cooking oil fumes on the genotoxicity and oxidative stress in human lung carcinoma (A-549) cells. Toxicology in Vitro 18:571-580, 2004,

4. Qu YH, Xu GX, Zhou JZ, et al: Genotoxicity of heated cooking oil vapors. Mutation Research/Genetic Toxicology 298:105-111, 1992,

5. Lam WK: Lung cancer in Asian women-the environment and genes. Respirology 10:408-17, 2005,

6. Hosgood HD, 3rd, Berndt SI, Lan Q: GST genotypes and lung cancer susceptibility in Asian populations with indoor air pollution exposures: a meta-analysis. Mutation research 636:134-43, 2007,

7. Takeuchi K, Kato M, Suzuki H, et al: Acrolein induces activation of the epidermal growth factor receptor of human keratinocytes for cell death. Journal of cellular biochemistry 81:679-88, 2001,

8. Grootveld M, Silwood CJL, Addis P, et al: Health Effects of Oxidized Heated Oils. Foodservice Research International 13:41-55, 2001,

9. Esterbauer H: Cytotoxicity and genotoxicity of lipid-oxidation products. The American journal of clinical nutrition 57:779S-785S; discussion 785S-786S, 1993,

10. Staprans I, Rapp J, Pan X, et al: Oxidized lipids in the diet are a source of oxidized lipid in chylomicrons of human serum. Arteriosclerosis, Thrombosis, and Vascular Biology 14:1900-1905, 1994,

11. Ravnskov U: The fallacies of the lipid hypothesis. Scandinavian Cardiovascular Journal 42:236-239, 2008,

12. Uffe R: A hypothesis out-of-date: The diet–heart idea. Journal of Clinical Epidemiology 55:1057-1063, 2002,

13. Sutter MC: Blood cholesterol is not causally related to atherosclerosis. Cardiovascular Research 28:575, 1994,

14. Chong YH, Ng TK: Effects of palm oil on cardiovascular risk. The Medical journal of Malaysia 46:41-50, 1991,

15. Ebong PE, Owu DU, Isong EU: Influence of palm oil ( Elaesis guineensis) on health. Plant Foods for Human Nutrition (Formerly Qualitas Plantarum) 53:209-222, 1999,

16. Carroll K: Dietary fats and cancer. The American journal of clinical nutrition 53:1064S-1067S, 1991,

17. Lee Pearce M, Dayton S: Incidence of Cancer in Men on a Diet High in Polyunsaturated Fat.  . The Lancet 297:464-467, 1971,

18. Kanner J, Lapidot T: The stomach as a bioreactor: dietary lipid peroxidation in the gastric fluid and the effects of plant-derived antioxidants. Free Radical Biology and Medicine 31:1388-1395, 2001,

19. Yoshida H: Influence of fatty acids of different unsaturation in the oxidation of purified vegetable oils during microwave irradiation. Journal of the Science of Food and Agriculture 62:41-47, 1993,

20. Ibrahim A, Natrajan S, Ghafoorunissa R: Dietary trans-fatty acids alter adipocyte plasma membrane fatty acid composition and insulin sensitivity in rats. Metabolism: clinical and experimental 54:240-6, 2005,

21. Lemaitre RN, King IB, Raghunathan TE, et al: Cell Membrane Trans-Fatty Acids and the Risk of Primary Cardiac Arrest. Circulation 105:697-701, 2002,
*Nutritional Data compiled mostly from the USDA National Nutrient Database. Missing data was averaged from several documents I have in the cave. These are estimates to give you a general idea, so I apologize if any are not 100% accurate!

© 2015 CDR Health and Nutrition, LLC. All Rights Reserved.


  1. Tom and Diane

    Very informative article! Thanks for all of this work!!! I put together a one page chart with all of your info!
    Just to clarify a point. You have macadamia oil ranked #1 oil. It has .2 g omega 3 & 1.3 g omega 6. It also is the lowest in polyunsaturated fats at 1%. You have avocado oil ranked #2. It has 1 g omega 3 & 12.5 g omega 6. It also has 14% polyunsatured fats. Both have high smoke points, similar shelf lives. It seems that the avocado oil should be farther down the rankings. How do you determine the pros & cons?

    1. cavemandoctor (Post author)


      SO, big mistake on my part, but that final list was in no particular order! I added it last minute to recap my favorite oils. I actually just changed it and added the “in no particular order” part. I use avocado oil mostly to cook in high heat situations like meat on a cast iron pan, etc. as it has a high smoke point but not the best omega situation. I use macadamia oil with vegetables partly for its structure and partly because it is delicious with most vegetables. I am very biased toward macadamia oil as I love it and literally could drink it I think it’s so delicious.

      Frankly, my most used and favorite is grass-fed butter – great taste, structure, and CLA. It is tough to compare directly as they all have similar properties and I tried to rank them but it drove me a little crazy. I think a healthy mix of them all is healthy. Oh and animal fats are great to cook with as well (I’m about to use duck fat when I finish typing this…).

      Take care!

      1. Tom and Diane

        Thanks for clarification! Variety is the spice of life! We always buy different brands, hoping that over the course of using brands, what one doesn’t provide, another will!

  2. cavemandoctor (Post author)

    You’re welcome! I agree. I also get hot and coldon some of the different oils and fats on a near monthly basis…

  3. cavemandoctor (Post author)

    You’re welcome! I agree. I also get hot and cold on some of the different oils and fats on a near monthly basis…

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  6. Trista

    Thank you for this wonderfully written article!! It is the best one I have found with explanation on fats/oils and how to cook with them.

    1. cavemandoctor (Post author)

      Thanks Trista!

      Glad you like it!

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  11. ReneeAnn

    When you list palm oil, I’m thinking you are not referring to virgin palm oil, otherwise known as red palm oil. You should add it to your list. I love it! It gives a beautiful color to food and you get all the vitamin E for the day right there. It is the perfect butter substitute for those of us who can’t even handle ghee. The taste is milder than butter, but the taste is much better than coconut oil. I do use coconut oil, but more in my hot drinks. This is the one that I use and they have a good write up about it, too. It is much cheaper if you join the club and put in a yearly order. I seem to go through about six gallons per year for two of us. 🙂

    Also, this is a great WAPF article on fats, but skip down to composition to see the cooking oils. Although, they say that RPO has a strong taste. Perhaps other brands do, but the one I eat is more mild than butter. The color is strong. Perhaps people are fooled by that. Or, perhaps other brands taste different. WFN is the only brand that I’ve tasted.

    1. cavemandoctor (Post author)

      Hi ReneeAnn,

      Thanks for the comment. I am definitely referring to virgin palm oil as that is pretty much all I use. I love cooking with it as well and enjoy the taste much more than coconut oil. Thanks for the links!

      I don’t buy any oils that are in plastic containers to avoid the chemicals that can leach into them (but I am a little crazy…).


      1. ReneeAnn

        Oh, good! I’m getting crazier on the plastic. I checked with them and their containers are BPA free and they store them for a year to “off-gas” them before they use them. Then, when I receive the shipment, I dip it all into wide mouth canning jars with plastic screw top lids. But, the oil never touches the lids. So, I’m getting there! Crazy, I mean. 😉

        1. cavemandoctor (Post author)


          Nice to see that I’m not the only one!!!

      2. ReneeAnn

        Oh, sorry… one more thing. They do sell rpo in the glass bottles, it is just so high compared to the gallon. But, it may compare well to store prices, I’m not sure.

  12. Dea Roberts

    Thanks for this great post and the work you put into it. Just a small point – there is one error, which is likely just a transcription error. For the composition of lard, you have 2% as polyunsaturated. I knew that wasn’t what I’d seen before, so I checked the table given in The Art and Science of Low Carb Performance. There it is listed as 12% polyunsat. They list the same 47% MUFA and 41% saturated as you do. 47 + 41 leaves 12% to be polyunsaturated. Very useful post. Thanks again.

    1. cavemandoctor (Post author)

      Hi Dea,

      Thanks for picking up on that. Definitely a typo. That’s what I get for rushing…


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  14. Adi

    Hi Dr.

    I was reading your article and already have bookmarked the page for future reference, such a great article. But I do have one question/clarification on refined avocado oil.You have mentioned not use any refined oils and at the same time you have mentioned to use avocado oil for cooking. so should I use extra virgin avocado oil for heat cooking and ditch refined avocado oil which is stable at 500F? extra virgin avocado oil has smoke point of just 400F, is it still good for high heat cooking? if not what is an alternate oil for high heat cooking that you suggest?

    1. cavemandoctor (Post author)

      Hi Adi,

      This is true for unrefined. However, if you see the latest “naturally” refined, it may not damage the oil as it is only pressed, though it gets tough to weed through the semantics here… Regardless, I still use unrefined to cook with as it has a good shelf life and fatty acid profile with a decent smoke point. I also never cook under high heat to try to offset potential oxidation. When cooking on the higher side of things I will often turn to ghee or even palm oil, though palm can leave a little taste in the food.

      Take care,

  15. crown

    Do you have any opinions on re-using bacon fat to cook your vegetables? Since it is re-heated, I’m thinking that it results in more oxidation…though it makes my brussel sprouts so damn tasty.
    Thanks for the informative post!

    1. cavemandoctor (Post author)

      You’re welcome!
      I usually cook my vegetables in the fat immediately after cooking the bacon to reduce this issue. How much this matters I’m not sure, but this at least provides me some reassurance. I have kept bacon fat or duck fat and recooked with it at a later time though, and I am comfortable doing this periodically. That being said, if I forget about my bacon and let it cook too long and get too burnt, I will usually not reuse that fat.

      Take care!

  16. Jeffry Gerber, MD

    I find it interesting how similar the molecular structure of unhealthy omega 6 Linoleic Acid is compared to its healthy isomers, Conjugated Linoleic Acid. The only difference is the position of one double bond. This article from a Turkish Vetinary journal shows it nicely: Sometimes our pets eat healthier then us!

    1. Jeffry Gerber, MD


  17. Dave Schmitz

    Outstanding post. Thank you for getting it all on one page! One question regarding Omega-3 to Omega-6 ratio: Is our goal to minimize Omega-6, maintain a certain ratio like 4:1, or maximize the Omega 3? If it is not the former, Flaxseed oil looks amazing! But you don’t have it on your best list. Thanks

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  19. Wenchypoo

    What about MCT oil? It’s a combination of coconut oil and palm oil in a glycerine base, and is a high-temp oil.

  20. Dr Madhav Bansal

    Wonderful article. It greatly enlightened me and changed my opinion about use of oils

    1. cavemandoctor (Post author)

      Thanks Dr. Bansal. I am glad you found it useful

  21. Kermit

    Take the coconut oil on your finger and put on your acne as many times a day as you can, it may take around one
    week to get rid of your acne. My combination hair is a mixture of curly,
    sometimes unruly, thick and soft locks. The use of coconut oil
    for perioral dermatitis is thought of as one of the best.

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  23. cindy kehr

    This is an informative article. My concern is you still use a microwave?

    1. cavemandoctor (Post author)

      Yes I do at times. Do you have any data to go against it? I haven’t found anything convincing but would love to see some.

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  31. Camelina

    Also, the smoke point doesn’t really measure the beginning of oxidation of the fatty acids, correct? Which already starts long before simply through exposure to light, air, heat, etc. So, what exactly does it measure – the vaporization of fatty acids or impurities? And how then do we really determine which oils are most resistant to oxidation from heating?

    1. Sheryl Levine

      I believe the most common method for measuring oxidation in oils is to measure the acidity. This can be done more than one way and the tests are standard in wet chemistry and research labs. The one I’m most familiar with is Acid Value.

  32. Alicia Parks

    Everywhere I read talks about the smoke point and what is safe to cook with. I want to know about the _solidifying_ point! I don’t care to make salad dressing from scratch every night, and if you make it from olive oil and put it in the fridge you have to either nuke it or remember to take it out of the fridge an hour in advance every night. Ugh. Is there a relatively non-toxic – and not too assertively flavored – oil that is liquid at fridge temperature?

  33. John Austin

    Thanks for all the work you put into this article. I have looked in many places to see how hot a frying pan will get on it’s surface. Do you know? I am just afraid that we are using these oils thinking that we can turn the heat all the way up and the pan is reaching temperatures above 500 degrees. I have been using avocado oil and it says on the bottle good for high heat up to 500 degrees. I never knew about the omega-6 it had in it. I am rethinking things after reading your article. I am liking the idea of macadamia, and just ordered some online. It is funny how I hear people telling me that “I cook everything in olive oil” Thinking they are eating healthy. Of course I was doing that too about 2 years ago. Then read about all the damage you do to the olive oil. Thanks again. Great Help!!

  34. Johan Ward

    Absolutely brilliant article. You have very cleverly and impressively condensed a complicated subject into a most readable article. Well done for doing it and sharing it with us all. Good on you.

  35. ReneeAnn

    I need to eat a low salicylate diet. Are there salicylates in mct oil and in refined coconut oil? I know that salicylates are present in unrefined coconut oil, but not sure if they are removed in refining. Also, are salicylates present in red palm oil? I’ve done some searching, but didn’t come up with anything helpful.

    1. Kat

      There are HIGH Salycilates in palm and coconut oil. I have to use rice bran oil instead even though it’s not Paleo

      1. cavemandoctor (Post author)

        thanks for the info Kat!

      2. ReneeAnn

        Thanks! Mystery solved! I’ve been using more MCT oil on my salads and just came the the conclusion that it was bothering me. Now I know why! Thanks, again!

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  37. Lucille

    Me ha molado tu texto. Hace por lo menos 4 meses que sufro lo mismo.

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  39. Ndaka Pascaline

    Thanks Doctor. Your article is such an eye opener!,I leave in Cameroon and produce my own avocado oil.The colour is greenish-yellowish.How best can I store it to prevent oxidation?



  42. Anna

    Thank you for the helpful article. How does the smoke point come into play in baked goods calling for oil? (For the limited occasions we make them.)

    1. cavemandoctor (Post author)

      Same! I would bake at low heat. i use 350 as my absolute max but this depends on the oil too.

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  47. carmie

    Interesting information. But for someone who wants to educate in regards to good oils, you know that microwaving is not encouraging good health. According to me microwaving kills most nutrients in foods.

    1. cavemandoctor (Post author)

      Hi Carmie,

      I actually no longer use a microwave but I still do not know any good data on it killing nutrients in food. If you have any, can you please provide it?

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  49. geet

    Great post! thank you so much for sharing.

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  51. Easton Memmott

    I like the tip that you gave to choose an oil that has a high smoking point. My wife and I have been cooking more often recently, and we are planning to cook with oil tonight. I will be sure to choose an oil with a high smoking point, so our home will not get too smokey.


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