A Guide to Cooking with Fats & Oils

Coach ❤️ Theah | Coachtheah.com

Not all fats are created equal—especially when it comes to heat. Some oils are perfect for high-heat cooking, while others are best left for dressings or finishing touches.

Let’s break it all down 👇

🔥 What Is a Smoke Point?

The smoke point is the temperature at which a fat or oil begins to burn and break down.

Cooking past this point:

Damages the oil

Creates harmful compounds

Alters flavor

Refined oils generally have higher smoke points, but unrefined (cold-pressed) oils retain more nutrients.

✅ Healthy Fats and Their Uses

Fat/Oil	Smoke Point (°F)	Best Uses	Notes
Avocado oil	Up to 520°F	High-heat, sautéing, dressings	Great all-purpose oil
Butter / Ghee	300°F / 480°F	Baking, medium-high heat cooking	Ghee is dairy-free for some
Coconut oil	350°F / 450°F	Sautéing, baking	Solid at room temp unless blended
Duck fat	~375°F	High-heat cooking	Rich flavor, stable fat
Lard (pork fat)	~375°F	High-heat cooking	Choose organic, pasture-raised
Macadamia oil	~410°F	Low-heat, dressings	Buttery and light
Olive oil	320°F / 465°F	All-purpose, avoid very high heat	Extra-virgin is best cold
Peanut oil	230°F / 450°F	High-heat frying	Rancid quickly—store with care
Rice bran oil	~415°F	Low- to medium-heat cooking	Neutral taste
Sesame oil	~450°F	Finishing, dressings	High in antioxidants
Tallow (beef fat)	~400°F	High-heat cooking	Very stable
Walnut oil	~400°F	Finishing only	Delicate and flavorful

🚫 Fats and Oils to Avoid Regularly

These are often:

Highly refined

Chemically processed

High in inflammatory omega-6s

❌ Avoid unless organic and non-GMO:

Canola (rapeseed) oil

Corn oil

Sunflower oil

Safflower oil

Soybean oil

Vegetable shortening

Cottonseed oil

Grapeseed Oil

🛒 Tips for Buying & Storing Oils

DO:

Buy oils in dark glass bottles

Choose cold-pressed, unrefined, or extra-virgin

Keep oils in a cool, dark place

Use a spoon or measuring cup—never pour over a hot pan

DON’T:

Buy oils in plastic or clear containers

Store oils near heat or sunlight

Leave lids loose (exposes oil to air & oxidation)

Pour straight from bottle into hot pan (steam damages oil inside)

Oil Label Terms Made Simple

Term	Meaning
Unrefined	Cold-pressed, no heat or chemicals
Refined	Processed to increase shelf life, often with heat
Extra-virgin	Highest grade, cold-pressed from first pressing
Virgin	Cold-pressed, but from second pressing
Pure	Blend of refined and unrefined oils
Cold-pressed	Pressed without heat or chemicals

🌿 Final Thought from Coach ❤️Theah

Cooking with healthy fats is one of the best things you can do for your hormones, metabolism, and long-term health. Just choose wisely and store smart!

#CoachTheah

Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.

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