Cooking Oil – The Good, The Bad, and The Ugly…

Canola oil is great for cooking, oh wait it’s bad for you. Olive oil is so good for you,oh wait, its high in saturated fat. Coconut oil is really great for you, oh wait it is high in saturated fat too.

Over and over again we hear how good this oil and that oil is good for us and then a week later it isn’t and so on and so on. What is the truth?

I have heard many different rumors and doctors change their minds and I got tired of listening to the rumor mill and the doctors who never seem to know which way is up, usually because there heads are stuck in the sand. (For that rant you can check out my post on “Doctors and Their Truths”).

I’m going to start by first listing all the deliciously and possible deadly oils out there and circle around to what I found out.

The 70s Crowd

1. Lard

2. Ghee

3. Vegetable Oil

The Social Circles of Cooking Oils – Who’s Popular, Who’s Pretentious, and Who’s Just Hanging On

Like a high school cafeteria, cooking oils have their own social hierarchy. You’ve got the Popular Crowd—the household names everyone’s used at least once, whether they meant to or not. These oils are the prom kings and queens of the kitchen, basking in the glory of mainstream acceptance.

Then there’s the Hipster Crowd—the artisanal, small-batch, cold-pressed snobs of the oil world. These guys weren’t cool until someone with a man bun declared them “superior.” Now they’re strutting around farmers’ markets and Whole Foods, looking down on the commoners with their generic vegetable oils.

And finally, we have the 70’s Crowd—the old-school bad boys of the culinary scene. These oils were the it fats back when disco was king and nobody cared about cholesterol. They’ve been dragged through decades of food science smear campaigns, but somehow, they’re still hanging on, refusing to fade into obscurity.

Now, the real question is: Which of these oils are the good, the bad, and the artery-cloggingly ugly? Let’s break it down.

Canola Oil – The Wolf in Vegetable’s Clothing

Ah, canola oil—the sneaky little impostor lurking in almost every pantry, masquerading as a “heart-healthy” cooking oil. It starts off innocent enough, coming from a delicate yellow flower called rapeseed (who named this thing, honestly?), but don’t let that fool you. This oil has been through more chemical processes than a fast-food burger, and by the time it lands in your kitchen, it’s about as natural as a spray-tanned bodybuilder.

Once upon a time, canola oil wasn’t the villain of the oil world. But modern food science, in its never-ending quest to play Frankenstein, decided to genetically modify it so it could survive being doused in herbicides. Basically, the canola plant is engineered to withstand massive chemical attacks, which means by the time it’s processed, refined, and bottled, it’s basically a war veteran of the agricultural world.

But wait, it gets better (or worse). The extraction process is a chef’s kiss of industrial wizardry. Enter hexane—a lovely compound derived from crude oil. You know, the stuff in gasoline, industrial glue, and degreasers? Yep, they use that to squeeze every last drop of oil from the seeds. Makes you rethink that bottle of “pure” canola oil sitting in your cupboard, doesn’t it?

Now, some die-hard canola oil fans (they exist, apparently) will defend it, pointing to its omega-3 content like it’s a golden ticket to good health. And sure, omega-3s are great—but do you really want to get them from something that’s been chemically tortured into existence? That’s like saying deep-fried broccoli is healthy because it’s still technically a vegetable.

So, if you love the idea of cooking with an oil that shares ingredients with gasoline and glue, go ahead—pour it on! But if not, maybe it’s time to kick this toxic liquid gold to the curb.

Olive Oil – The Mediterranean Marvel (With a Few Dirty Secrets)

Olive oil has somehow managed to become the Beyoncé of the cooking oil world—everyone raves about it, swears it’s the secret to a long life, and pours it over everything like it’s liquid gold. And honestly, extra virgin olive oil (EVOO) kind of earns its fame. Packed with monounsaturated fats, antioxidants, and polyphenols, it’s been linked to lower heart disease risk, brain health, and overall longevity—basically, it’s the edible version of a life coach. The Mediterranean diet swears by it, and since people in Greece and Italy seem to live forever while looking effortlessly fabulous, maybe they’re onto something. But before you start treating it like a post-workout recovery drink, remember—it’s still 100% fat. That means 120 calories per tablespoon, and those “healthy” drizzles can turn into a full-blown calorie avalanche real fast.

Then there’s regular olive oil, which is what happens when food science gets a little too ambitious. Unlike EVOO, which is cold-pressed and left in its natural state, regular olive oil is chemically refined, usually with hexane—the same stuff used in gasoline and industrial glue. Mmm, delicious. This process strips out most of the antioxidants and flavor, leaving behind a neutral oil that’s basically the canola oil of the Mediterranean. It has a higher smoke point, sure, but at the cost of all the health benefits that made olive oil famous in the first place.

And if you thought that was bad, let’s talk about olive oil fraud. That fancy bottle of “extra virgin” you grabbed at the grocery store? There’s a solid chance it’s been cut with cheaper oils like soybean or canola, because the olive oil industry is basically a giant game of deception. Unless you’re buying from a reputable brand or a small-scale producer, you might be getting a low-quality imposter disguised as the real deal.

So, if you want the true health benefits, stick to high-quality EVOO. Look for a dark glass bottle, check for a harvest date (not just an expiration date), and be suspicious of anything ridiculously cheap. EVOO is best for drizzling, dressings, and light cooking, while regular olive oil? Well, let’s just say you might be better off skipping it entirely.

Want to go even deeper into the olive oil rabbit hole? Check out my full article on olive oil, where I break down all the details, scams, and why some of us have been accidentally seasoning our food with motor oil wannabes.

Peanut Oil – The Deep Fry King

Peanut oil is the go-to for deep-frying, especially in Southern cooking and at every state fair where they decide to fry something new (deep-fried butter, anyone?). It has a high smoke point, meaning you can cook at blazing-hot temperatures without turning your food into a charred crime scene.

But here’s the problem: It’s high in omega-6 fatty acids, which can contribute to inflammation if you consume too much. And given that everything from fast food to snack foods is already drowning in omega-6s, adding peanut oil to the mix is basically inviting chronic inflammation to crash on your couch indefinitely.

Not to mention, if you have a peanut allergy, well… this oil could literally kill you. So that’s a bit of a red flag.

Palm Oil – The Villain of the Oil World

Palm oil has the unique distinction of being bad for both your health and the planet—a two-for-one deal of doom! It’s cheap, versatile, and found in everything from processed snacks to personal care products, but it’s also one of the most environmentally destructive oils on the planet. Rainforests are being bulldozed at an alarming rate just to keep up with demand, displacing wildlife like orangutans (yes, we are ruining their homes so we can have cheaper chips and cookies).

Health-wise, palm oil is high in saturated fat, which, as we’ve already discussed, is either a heart-healthy miracle or an artery-clogging nightmare, depending on which scientist you ask. Some versions, like red palm oil, contain antioxidants and vitamins, but most palm oil in processed foods has been refined to the point of being nutritionally useless.

Basically, palm oil is that shady friend who seems cool at first but then keeps dragging you into bad decisions.

The Hipster Crowd – The “Too Cool for Supermarkets” Oils

Walnut Oil – Fancy, But Make It Rancid

Walnut oil is rich in omega-3s, making it the darling of the I-eat-whole-foods-only crowd. It has a delicate, nutty flavor that makes salads taste gourmet and elevates your food to Pinterest-worthy levels.

But before you run off to drizzle it on everything, there’s a catch: It goes rancid faster than your New Year’s resolutions. You need to store it in the fridge and use it quickly, or it’ll turn into a bitter, smelly mess that no one wants to be near—kind of like a neglected gym membership.

Pumpkin Seed Oil – For When You Want Your Food to Taste Like Autumn

Pumpkin seed oil is dark green, rich, and tastes like fall in a bottle. It’s packed with antioxidants and is supposedly good for prostate health (a win for the guys out there).

But here’s the thing: You can’t cook with it. Heat destroys its nutrients and turns it bitter, so it’s basically just an overpriced salad dressing. And if you don’t store it properly? Yep, it goes rancid faster than your ex’s excuses.

Hemp Seed Oil – The One That Sounds Illegal

Hemp seed oil is full of omega-3s, omega-6s, and a bunch of nutrients that sound impressive when you list them out. It’s often found in the health aisle alongside kombucha and spirulina powder.

But let’s address the elephant in the room: No, it won’t get you high. Sorry to disappoint, but there’s no THC in hemp seed oil.

Like walnut oil, it’s super sensitive to heat, so if you try frying with it, you’re basically setting money on fire. Stick to using it as a finishing oil unless you enjoy the taste of burnt regret.

The 70s Crowd – Old-School, No Apologies

Lard – The Villain-Turned-Hero?

Lard was once the king of cooking fats—until the 80s and 90s came along and demonized it into extinction. It was blamed for everything from heart disease to weight gain, but now, in a dramatic plot twist, some nutritionists are saying it’s actually better for you than processed vegetable oils.

Lard is low in polyunsaturated fats, meaning it doesn’t oxidize as easily as some “healthier” oils. It also has a rich, old-school flavor that makes everything taste amazing.

But let’s be real: It’s still pig fat. It’s not exactly diet food, and if you tell people you cook with lard, you might get some raised eyebrows.

Ghee – The Butter of the Gods

Ghee is clarified butter, meaning all the water and milk solids have been removed, leaving behind pure, golden fat. It’s been a staple in Indian cuisine for centuries and has recently been adopted by the wellness crowd as the it fat for cooking.

It’s rich in fat-soluble vitamins, has a high smoke point, and doesn’t contain lactose, making it friendly for the dairy-sensitive folks out there.

But let’s not forget—it’s still butter, just in a fancier form. If you eat it by the spoonful thinking it’s a health food, well, your arteries might have something to say about that.

Vegetable Oil – The Mystery Fat

Vegetable oil sounds healthy, but let’s be honest: What even is it? It’s an ultra-processed blend of oils like soybean, corn, and cottonseed that have been chemically extracted and deodorized so they don’t taste like the industrial sludge they originated from.

It’s in everything—seriously, check your pantry. It’s in your chips, baked goods, salad dressings, and probably that “healthy” granola bar you’re snacking on.

The problem? It’s ridiculously high in inflammatory omega-6 fatty acids, and when heated, it produces free radicals that may contribute to chronic diseases. It’s cheap, it’s everywhere, and it’s a sneaky little troublemaker in your diet.

So, Which Oils Are Good, Bad, or Just Plain Ugly?

• The Good: Extra virgin olive oil (for low-heat or cold use), avocado oil (for high-heat cooking), and ghee (if you tolerate dairy).
• The Bad: Canola oil, vegetable oil, and palm oil (due to processing and environmental concerns).
• The Ugly: Coconut oil (too much saturated fat confusion), peanut oil (hello, inflammation!), and any rancid hipster oils that make your food taste like sadness.

At the end of the day, every oil has pros and cons, and the real trick is to not drown yourself in any one of them. Moderation is key, or just do what our ancestors did—use butter, eat whole foods, and ignore every new health trend that comes along.

Now excuse me while I go fry something in avocado oil and pretend it’s the elixir of eternal youth.

Pumpkin Seed Oil – For When You Want Your Food to Taste Like Autumn

Pumpkin seed oil is dark green, rich, and tastes like fall in a bottle. It’s packed with antioxidants and is supposedly good for prostate health (a win for the guys out there).

But here’s the thing: You can’t cook with it. Heat destroys its nutrients and turns it bitter, so it’s basically just an overpriced salad dressing. And if you don’t store it properly? Yep, it goes rancid faster than your ex’s excuses.

Hemp Seed Oil – The One That Sounds Illegal

Hemp seed oil is full of omega-3s, omega-6s, and a bunch of nutrients that sound impressive when you list them out. It’s often found in the health aisle alongside kombucha and spirulina powder.

But let’s address the elephant in the room: No, it won’t get you high. Sorry to disappoint, but there’s no THC in hemp seed oil.

Like walnut oil, it’s super sensitive to heat, so if you try frying with it, you’re basically setting money on fire. Stick to using it as a finishing oil unless you enjoy the taste of burnt regret.

The 70s Crowd – Old-School, No Apologies

Lard – The Villain-Turned-Hero?

Lard was once the king of cooking fats—until the 80s and 90s came along and demonized it into extinction. It was blamed for everything from heart disease to weight gain, but now, in a dramatic plot twist, some nutritionists are saying it’s actually better for you than processed vegetable oils.

Lard is low in polyunsaturated fats, meaning it doesn’t oxidize as easily as some “healthier” oils. It also has a rich, old-school flavor that makes everything taste amazing.

But let’s be real: It’s still pig fat. It’s not exactly diet food, and if you tell people you cook with lard, you might get some raised eyebrows.

Ghee – The Butter of the Gods

Ghee is clarified butter, meaning all the water and milk solids have been removed, leaving behind pure, golden fat. It’s been a staple in Indian cuisine for centuries and has recently been adopted by the wellness crowd as the it fat for cooking.

It’s rich in fat-soluble vitamins, has a high smoke point, and doesn’t contain lactose, making it friendly for the dairy-sensitive folks out there.

But let’s not forget—it’s still butter, just in a fancier form. If you eat it by the spoonful thinking it’s a health food, well, your arteries might have something to say about that.

Vegetable Oil – The Mystery Fat

Vegetable oil sounds healthy, but let’s be honest: What even is it? It’s an ultra-processed blend of oils like soybean, corn, and cottonseed that have been chemically extracted and deodorized so they don’t taste like the industrial sludge they originated from.

It’s in everything—seriously, check your pantry. It’s in your chips, baked goods, salad dressings, and probably that “healthy” granola bar you’re snacking on.

The problem? It’s ridiculously high in inflammatory omega-6 fatty acids, and when heated, it produces free radicals that may contribute to chronic diseases. It’s cheap, it’s everywhere, and it’s a sneaky little troublemaker in your diet.

So, Which Oils Are Good, Bad, or Just Plain Ugly?

• The Good: Extra virgin olive oil (for low-heat or cold use), avocado oil (for high-heat cooking), and ghee (if you tolerate dairy).
• The Bad: Canola oil, vegetable oil, and palm oil (due to processing and environmental concerns).
• The Ugly: Coconut oil (too much saturated fat confusion), peanut oil (hello, inflammation!), and any rancid hipster oils that make your food taste like sadness.

At the end of the day, every oil has pros and cons, and the real trick is to not drown yourself in any one of them. Moderation is key, or just do what our ancestors did—use butter, eat whole foods, and ignore every new health trend that comes along.

Now excuse me while I go fry something in avocado oil and pretend it’s the elixir of eternal youth.

Pumpkin Seed Oil – For When You Want Your Food to Taste Like Autumn

Pumpkin seed oil is dark green, rich, and tastes like fall in a bottle. It’s packed with antioxidants and is supposedly good for prostate health (a win for the guys out there).

But here’s the thing: You can’t cook with it. Heat destroys its nutrients and turns it bitter, so it’s basically just an overpriced salad dressing. And if you don’t store it properly? Yep, it goes rancid faster than your ex’s excuses.

Hemp Seed Oil – The One That Sounds Illegal

Hemp seed oil is full of omega-3s, omega-6s, and a bunch of nutrients that sound impressive when you list them out. It’s often found in the health aisle alongside kombucha and spirulina powder.

But let’s address the elephant in the room: No, it won’t get you high. Sorry to disappoint, but there’s no THC in hemp seed oil.

Like walnut oil, it’s super sensitive to heat, so if you try frying with it, you’re basically setting money on fire. Stick to using it as a finishing oil unless you enjoy the taste of burnt regret.

The 70s Crowd – Old-School, No Apologies

Lard – The Villain-Turned-Hero?

Lard was once the king of cooking fats—until the 80s and 90s came along and demonized it into extinction. It was blamed for everything from heart disease to weight gain, but now, in a dramatic plot twist, some nutritionists are saying it’s actually better for you than processed vegetable oils.

Lard is low in polyunsaturated fats, meaning it doesn’t oxidize as easily as some “healthier” oils. It also has a rich, old-school flavor that makes everything taste amazing.

But let’s be real: It’s still pig fat. It’s not exactly diet food, and if you tell people you cook with lard, you might get some raised eyebrows.

Ghee – The Butter of the Gods

Ghee is clarified butter, meaning all the water and milk solids have been removed, leaving behind pure, golden fat. It’s been a staple in Indian cuisine for centuries and has recently been adopted by the wellness crowd as the it fat for cooking.

It’s rich in fat-soluble vitamins, has a high smoke point, and doesn’t contain lactose, making it friendly for the dairy-sensitive folks out there.

But let’s not forget—it’s still butter, just in a fancier form. If you eat it by the spoonful thinking it’s a health food, well, your arteries might have something to say about that.

Vegetable Oil – The Mystery Fat

Vegetable oil sounds healthy, but let’s be honest: What even is it? It’s an ultra-processed blend of oils like soybean, corn, and cottonseed that have been chemically extracted and deodorized so they don’t taste like the industrial sludge they originated from.

It’s in everything—seriously, check your pantry. It’s in your chips, baked goods, salad dressings, and probably that “healthy” granola bar you’re snacking on.

The problem? It’s ridiculously high in inflammatory omega-6 fatty acids, and when heated, it produces free radicals that may contribute to chronic diseases. It’s cheap, it’s everywhere, and it’s a sneaky little troublemaker in your diet.

So, Which Oils Are Good, Bad, or Just Plain Ugly?

• The Good: Extra virgin olive oil (for low-heat or cold use), avocado oil (for high-heat cooking), and ghee (if you tolerate dairy).
• The Bad: Canola oil, vegetable oil, and palm oil (due to processing and environmental concerns).
• The Ugly: Coconut oil (too much saturated fat confusion), peanut oil (hello, inflammation!), and any rancid hipster oils that make your food taste like sadness.

At the end of the day, every oil has pros and cons, and the real trick is to not drown yourself in any one of them. Moderation is key, or just do what our ancestors did—use butter, eat whole foods, and ignore every new health trend that comes along.

Now excuse me while I go fry something in avocado oil and pretend it’s the elixir of eternal youth.