Don’t fear the fat: How well-chosen cooking oils can help you thrive
Plain and simple, our bodies need some fat. Here’s a guide to choosing your kitchen cooking oils
Introduction
As a nutritional therapist, I often meet clients who are still a little wary of fats. It’s no wonder; for years we were told to fear them, and my personal experience of shopping in my twenties for low-fat foods now gives me a shudder for my former, misinformed self. But the tide has turned, and we now understand that some fats are not only safe*, they’re essential. One of the most powerful allies in your kitchen? Olive oil.
In this blog I’ll share why I love olive oil so much, how to consider and choose fats for cooking, and what to make of the MCT (medium-chain triglyceride) and seed oil debates you might see on some socials. All backed by solid science (not just trends).
Why I recommend extra virgin olive oil, all the time
For heart health: Extra virgin olive oil (EVOO) is rich in oleic acid, a monounsaturated fat (MUFA), for good management of lipoproteins that carry cholesterol in, around and out of the body.
It’s full of polyphenols: Natural antioxidants with anti-inflammatory effects.
It supports brain function: It may help cognitive health thanks to its anti-inflammatory compounds.
It’s nutrient-dense: EVOO can aid in the absorption of fat-soluble vitamins A, D, E, and K, if you’re otherwise generally healthy.
What do good fats do for us?
Cell health: Fats form part of every cell membrane. Inadequate good fats can impair communication between different cells, increase inflammation and weaken every system, from the brain to the gut.
Hormone production: Essential for making and managing hormones like oestrogen, testosterone and cortisol.
Brain and nerves: Your brain thrives on healthy fats. I think I may need more for some of my morning Wordle attempts, in that case!
Satiety and blood sugar: Keeps you fuller for longer and stabilises energy.
Cooking with fats: What about seed oils and refined olive oils?
Refined seed oils like sunflower or soybean have been in for a bit of a bad rap. Why? Often extracted with high heat and chemicals, nutrients can be stripped out. They’re higher in omega-6 fats, which aren't inherently bad in the right quantities and foods, but they can be problematic if consumed excessively compared to omega-3s (and usually are, in a standard Western diet, where the real issues really come from over-processing and their use in all sorts of ultra-processed foods).
Refined olive oil (often sold simply as ‘olive oil’ or ‘light olive oil’) goes through similar industrial processing as many seed oils. It’s extracted with high heat and/or chemical solvents, stripped of most polyphenols and antioxidants, and although as a MUFA it has a higher smoke point than polyunsaturated fat (PUFA) dominated seed or soy oils, it has a lower nutritional value than EVOO. It’s also often blended with other oils, so reading the label really helps. MUFAs are more stable under heat and storage, making refined olive oil a bit more resilient than PUFA-rich oils, which can oxidise and form harmful compounds more easily.
When we talk about concerns over refined oils, it's not just about seed oils like sunflower or soybean. Refined olive oil belongs in a similar category, from a processing and nutritional standpoint.
What if it's a local, organic seed oil?
It’s also worth saying, not all seed oils are created equal. If you’re buying a cold-pressed, organic seed oil from a local grower, that’s a different story. These oils are often minimally processed, rich in natural nutrients, produced in smaller batches, grown with sustainability and soil health in mind. They may not have the same long shelf life as refined supermarket oils, but they can be a nutritious and ethical choice, especially if used raw or gently heated.
It’s not about villainising ingredients, it’s about quality, processing, and context. If you enjoy a local, thoughtfully made seed oil in your kitchen, that’s something to enjoy, especially if it works well in your body.
My personal kitchen favourites:
EVOO: Best for low to medium heat cooking, e.g., roasting (up to 180-190C), dressings, drizzling.
Avocado oil: High smoke point, perfect for high-heat cooking. Like many foods now, it does have ethical and environmental considerations. If I use it, I try and source it carefully and rotate it, so it’s not the main oil I use all the time, to reduce demand pressure.
Ghee (a type of clarified butter, where the butter is gently heated to remove the milk solids and water). Originating from Indian cooking and Ayurvedic medicine, it has a rich, nutty flavour. It’s lactose and casein-free, with a high smoke point, up to 250C, so it’s stable for high heat cooking. You can buy it in jars, or to make your own: Melt knobs of butter in a wide pan and use a skimmer to initially strain off the white solids, then let the rest of the solids settle and tip off the liquid - keep that and get rid of the remaining solids in the bottom, then strain the liquid and gently heat until lightly coloured and nutty (don’t take it too far).
Coconut oil: Contains MCTs, but fine to use in moderation. It does have a low smoke point, around 175C, so best for baking and gentle frying.
Butter: Small amounts are fine (I’m a happy baker, I’m never giving up all my butter!), but it’s less heat stable.
What about MCT oil?
There was a big trend for coconut oil, back along. MCTs, of which it is one, are rapidly absorbed fats that provide quick energy. While potentially helpful in some medical diets or for satiety (although evidence is still really needed in more abundance on that), robust evidence in the general population is limited. Digestive discomfort can also be a concern for some.
What I tell my clients:
Healthy fats aren’t something to fear, they’re something to embrace. Choose them wisely, use them mindfully, and your body will thank you. (I wish I’d had someone telling that to my younger self!).
*A Note on Individual Needs
While I’m a strong advocate for the inclusion of healthy fats in the diet, it’s important to say this: not everyone’s body responds the same way.
Some people may have conditions, such as gallbladder issues, pancreatic insufficiency, or fat malabsorption, where digesting fats is more challenging. Others may find that certain fats trigger symptoms like bloating, fatigue, or skin reactions. And for those with complex metabolic conditions or a history of disordered eating, adding more fats (even healthy ones) might feel overwhelming or unhelpful at certain stages of healing.
This guide is designed to share general, evidence-informed advice, but it’s not a substitute for personalised nutritional support. If you're unsure how much fat is right for you, or which types you tolerate best, working with a qualified practitioner can help tailor guidance to your body, your history, and your goals.
Your relationship with food is personal and valid. One-size-fits-all nutrition just doesn’t work for most of us. Nor have there been ultra-processed, low-fat oddities in my own kitchen for a long time now; they left with my Heather Shimmer lipstick (IYKYK!). Thank goodness.