Quick Guide to Oils- benefits, uses, and more!

Have you ever wondered what type of oils you should (or should not) be using in the kitchen? 

I know I have and I'm always googling what is best for what purpose! 

So here ya go! A cheat sheet on the best oils and their uses and benefits.



The super food of all superfoods!

It's been said among health experts that eating is just an excuse to eat olive oil.... Take a second to process that!

To begin with, olive oil (organic extra virgin olive oil is the best!) is a heart healthy choice for both salad dressings and sautéing. 

This oil is known for its antioxidant and anti-inflammatory properties as well as its heart health benefits. 

It even reduces bad cholesterol and lowers blood pressure.

It becomes smokey at a relatively low temperature, so it isn’t the best choice if you are roasting something on high heat in the oven unless you buy unrefined olive oil. 

Use for cooking under 375F.


Also a superfood! Although a lesser-known oil that is also great for salad dressings is walnut oil. 

It is delicious and packed full of plant omega-3s. 

It has heart health benefits, lowers blood sugar, detoxs the kidneys, nourishes blood, promotes GI health, high in selenium which promotes thyroid function, antioxidants. 

List goes on.

This is an oil you should try and alternate with olive oil.

Use for cooking under 320F.


Avocado oil is all the rage in the health world right now! 

It has a mild flavor and is full of vitamins and minerals and is also good for heart health and joint pain due to its anti-inflammatory properties. 

It even promotes weight loss!

It can be used at all temps- great for cooking and baking.

Creative ways to incorporate olive oil would be in a smoothie, in homemade mayo, drizzled over food, etc.

This is the oil best for high temps!

Use for cooking under 510F.


Coconut oil has been a staple in the health world for a long time. For good reason!

It's the oil of choice among many followers of keto and paleo diets. 

This oil can kill bacteria, improve liver function, lower cholesterol, and help fight candida (an overgrowth of yeast). 

It requires about a quarter less coconut oil than the recipe recommends because of its high fat content.  

It's a fat burner as well.

Use for cooking under 350F.



Finally, though not an oil, use good old fashioned salted or unsalted butter for baking as well. 

Butter is rich in calcium and is often part of a low-carbohydrate diet. 

It reduces the risk of obesity, diabetes, and heart problems.

Excellent source of vitamins A, D, E and calcium.

My favorite butter is Kerigold butter.

The benefits of butter and whether it is good for you is highly debated in the health world.

My take on it? 

Everything in moderation!

Best for super low temps.

Use for cooking under 250F

Side note- never use margarine.  Just trust us on this one.  Full fat butter is best!


Neverrrr use canola oil.

I mean what even is a canola? 

Most of the time, it is made from GMO (genetically modified) crops to enhance the quality and tolerance to pests. 

It also contains varying amounts of trans fats, which are known to be harmful to health.

It decreases the good cholesterol in your body.

Lowers insulin sensitivity.

Increases weight gain.


So basically avoid it if possible.