This summary distills the most important points. It is not a rule, but a compass: it helps you quickly orient yourself when standing in front of a store shelf.
Limit
These oils are most commonly processed and have a high omega-6 content:
- Canola oil
- Sunflower oil
- Cottonseed oil
- Corn oil
- Soybean oil
- Safflower oil
- Rice bran oil
- Grape seed oil
Prefer
These fats are closer to what the body recognizes and handle ordinary cooking better:
- Tallow
- Butter
- Ghee
- Extra virgin olive oil
- Avocado oil
- Coconut oil
- Lard
Watch for these on labels
Manufacturers often don't name the oil directly. Also watch out for:
- Vegetable oil
- Vegetable fat
- Hydrogenated vegetable fat
- Margarine
- Blend of vegetable oils
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