The Truth About Cooking Oils: What to Use and What to Avoid
Geschrieben von: Joanna White
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Lesezeit 8 min
Cooking oils are one of those kitchen staples we use every single day, often without much thought. A drizzle in the pan, a splash over roasted veg, a spoon stirred into a sauce. Yet oils are also one of the most debated ingredients in modern food culture, with headlines swinging between “essential” and “avoid at all costs”.
The truth, as ever, sits somewhere in the middle. Not all cooking oils are created equal, and how an oil is made, heated and used matters just as much as what it’s called on the label. Understanding the difference can help you cook with more confidence and choose oils that genuinely work for your kitchen, rather than following trends or rules that don’t hold up in real life.
This guide breaks down the best cooking oils to use, which ones to be more mindful of, and how to choose oils that are fit for purpose, especially when heat is involved.
Oils are not just a flavour choice. They are a cooking tool. Unlike many other ingredients, oils are directly exposed to high temperatures, oxygen and light, all of which can change how they behave in the pan.
When an oil is heated, its structure matters. Some oils remain stable and predictable when cooked, while others break down quickly, especially at higher temperatures. This is why the same oil might work beautifully drizzled over a salad, but struggle when used for frying or roasting.
The challenge is that most of us were never taught how to match oils to cooking methods. Instead, we were sold the idea that one neutral, inexpensive oil could do everything. As cooking habits have shifted towards higher heat, faster meals and more ultra-processed foods, oil choice has quietly become more important than ever.
Understanding cooking oils is not about perfection or restriction. It is about choosing oils that behave well when cooked and are made in a way that respects the ingredient itself.
A good cooking oil does not need to be complicated, but it does need to be fit for the job. There are three things that matter most when choosing an oil for everyday cooking.
The first is heat stability. Oils that are naturally more stable are better suited to frying, roasting and sautéing. These oils tend to have a higher tolerance for heat and do not degrade as easily when exposed to high temperatures.
The second is how the oil is made. Oils that are mechanically pressed or traditionally rendered tend to undergo fewer processing steps than oils that rely on chemical extraction, deodorising or refining. Fewer steps usually mean the oil stays closer to its original form.
The third is ingredient integrity. Single-ingredient oils, with no blends or fillers, are easier to trust and easier to cook with. When an oil starts with a quality raw ingredient, it usually performs better in the kitchen.
These principles explain why traditional fats have stood the test of time. Long before modern food processing existed, people cooked with fats that were stable, accessible and suited to heat. Many of those same oils still make sense today.
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Cooking oils worth using at home
There is no single “best” cooking oil for every situation. A well-stocked kitchen usually has a small rotation of oils, each with a purpose. The oils below are reliable, versatile and well-suited to everyday cooking.
Extra Virgin Olive Oil
Extra virgin olive oil is often misunderstood. While it is commonly associated with salads and drizzling, it can also be used for low to medium heat cooking. Its flavour works particularly well with vegetables, fish and slow-cooked dishes. The key is quality. A true extra virgin olive oil should be cold-pressed, unblended and protected from light, ideally bottled in dark glass. Cheaper olive oils are often refined or mixed with other oils, which changes how they perform when heated.
Extra Virgin Avocado Oil
Avocado oil is one of the most versatile options in the kitchen. It has a naturally high heat tolerance and a neutral flavour, making it suitable for frying, roasting and grilling. A high-quality avocado oil should be cold-pressed, not chemically extracted, and made from carefully sourced avocados. Many lower-cost avocado oils are heavily refined or blended, which is why transparency around sourcing and processing matters.
Coconut Oil
Coconut oil is another stable option, particularly for baking, roasting and cooking at higher temperatures. It has a distinctive flavour in its virgin form, while refined versions are more neutral. Choosing coconut oil that is cold-pressed and free from chemical solvents helps preserve its natural characteristics.
Ghee
Ghee, a form of clarified butter, has been used in cooking for generations. By removing milk solids, ghee becomes more heat-tolerant than butter while retaining a rich, savoury flavour. It works well for frying and roasting and is particularly useful in recipes where you want depth without burning.
Tallow
Tallow, rendered from grass fed beef fat, is one of the most traditional cooking fats available. It is naturally stable at high temperatures and brings a depth of flavour that works well for roasting and pan-frying. Quality matters here too. Properly rendered tallow should be made slowly, without additives, from well-sourced fat.
What these oils have in common is not a trend or a label, but the way they are made. When oils are produced with care, using traditional or mechanical methods, they tend to behave better when cooked and feel more at home in everyday kitchens.
Not all oils are designed for high heat cooking, even though many are marketed that way. Highly refined seed oils, such as sunflower, rapeseed or soybean oil, are often produced through intensive industrial processes. These oils are usually extracted using high heat and chemical solvents, then deodorised to remove strong flavours.
Because of this processing, these oils are widely used in packaged foods and commercial kitchens, where cost and shelf life are prioritised over cooking performance. While they may appear neutral and versatile, they are often less stable when exposed to repeated or high heat at home.
This does not mean these oils need to be feared or eliminated overnight. Context matters. The bigger issue is that they have become the default oil in many kitchens, used for everything from frying to baking, without considering whether they are actually suited to those tasks.
Being more mindful of cooking oils is less about banning ingredients and more about choosing oils that are genuinely designed for the way you cook.
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How to choose the right oil for everyday cooking
The simplest way to choose a cooking oil is to think about how you plan to use it. Different cooking methods place different demands on oils.
For high heat cooking, such as frying, roasting or grilling, oils like avocado oil, ghee, coconut oil and tallow are reliable choices. They remain stable and predictable when exposed to higher temperatures and repeated use.
For lower heat cooking, gentle sautéing or finishing dishes, extra virgin olive oil works well and adds flavour without overpowering the dish.
Rather than relying on one oil for everything, keeping two or three oils on hand makes everyday cooking easier and more flexible. A neutral, high heat oil and a flavourful finishing oil will cover most situations.
Beyond the type of oil, quality is what truly sets oils apart. Look for oils that are clearly labelled, single ingredient and transparent about how they are made. Packaging matters too. Oils stored in dark glass are better protected from light, which helps preserve their integrity over time.
Cheaper oils often cut corners through blending, refining or vague sourcing. While they may look similar on the shelf, they do not behave the same way in the kitchen.
Cooking oils should support the way you cook, not complicate it. When you choose oils that are suited to heat, minimally processed and made with care, they quietly do their job in the background, letting real food and good cooking take centre stage.
Final Thoughts
Cooking oils are not one-size-fits-all. Choosing the right oil depends on how you cook, not what’s trending.
Oils that are traditionally made, minimally processed and suited to heat tend to perform better in everyday kitchens.
Keeping a small rotation of quality oils, rather than relying on one cheap all-rounder, makes cooking simpler and more intentional.
Hunter & Gather are an ancestrally-inspired lifestyle brand that fuses ancestral wisdom and modern innovation to guide your journey to better health. Our mission is to give you the tools to thrive for life. We create real food and supplements that are free from refined sugar, grains and inflammatory seed oils, while championing premium quality and taste.
Frequently Asked Questions
What is the best cooking oil for everyday use?
The best cooking oils for everyday use are those that suit a range of cooking methods and are made with minimal processing. Olive oil, avocado oil, ghee, coconut oil and tallow are all reliable options when used for the right purpose.
Which oils are best for high heat cooking?
For higher heat cooking, oils and fats like avocado oil, ghee, coconut oil and tallow are commonly used because they tend to perform well at elevated temperatures. The way an oil is made and refined, as well as how long it is exposed to heat, plays a key role in how it behaves during cooking.
Is olive oil suitable for cooking?
Yes, extra virgin olive oil can be used for low to medium heat cooking as well as drizzling and finishing dishes. Choosing a high-quality, unblended olive oil is key to getting the best results.
Why do people avoid seed oils?
Many people are more mindful of seed oils because they are often highly refined and produced using intensive processing methods. These oils are commonly used in ultra-processed foods rather than traditional home cooking.
How many cooking oils should you keep at home?
Most home kitchens only need two or three cooking oils. A stable oil for high heat cooking and a flavourful oil for lower heat or finishing covers the majority of everyday meals.
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