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For half a century, health agencies and experts have recommended vegetable oils over saturated fats for cooking. They have told the public that vegetable oils are cardioprotective. However, research suggests these oils may not be as innocuous as they seem.

While saturated fat has historically faced criticism due to its association with blood cholesterol levels and coronary heart disease, emerging studies have provided a more nuanced understanding of this topic, including this fat’s potential advantages in high-temperature cooking.

Compared to polyunsaturated fats, saturated fats exhibit greater stability when exposed to heat and oxygen. However, the type of saturated fat and its smoke point still determine how they should be used appropriately.

The following is a list of vegetable and animal oils known for their significant saturated fat content.

Coconut oil, obtained from the fruit of the coconut, is composed of around 90 percent saturated fat. However, coconut oil is generally considered less stable for cooking despite its high saturated fat content.

This is because most coconut oils are short- to medium-chain fatty acids, less stable than longer-chain saturated fatty acids (pdf). As a result, unrefined coconut oil tends to have a lower smoke point of around 350 F or 177 C.

Refined coconut oil has undergone industrial processing, resulting in a higher smoke point of about 400 to 450 F, making it more suitable for high-heat cooking. However, the refining process removes the unique flavor, aroma, vitamins, and antioxidants.

Coconut oil can be used for low-heat cooking, such as sautéing and frying. It’s also preferable for baking.

Almost half of the fat content in coconut oil is comprised of lauric acid, a type of saturated fat known for its antimicrobial properties.

Palm oil, derived from the fruit of palm trees, is a vegetable cooking oil known for its stability. Approximately 50 percent of palm oil is saturated fat, with an additional 40 percent being monounsaturated fat.

Virgin or unrefined palm oil has a smoke point of 455 F and derives its deep red or orange color and carrot-like flavor from palm fruit’s abundant beta-carotene content. On the other hand, refined palm oil is tasteless and appears white. Palm oil’s smooth, buttery texture makes it a popular choice for baking, and it serves as a rich source of tocotrienols, the most potent form of vitamin E.

Palm oil, the most widely used vegetable oil, is commonly used as a low-cost fat in processed foods, which tarnishes its reputation.

Palm kernel oil, extracted from the seeds rather than the fruit’s flesh, is also used to prolong the shelf life of processed food. With approximately 80 percent saturated fat content, palm kernel oil is more stable for commercial cooking and frying. However, palm oil contains more antioxidants than palm kernel oil.

The direct health implications of high saturated fat content in palm oils remain a subject of ongoing debate. Some studies suggest that consuming palm oil may also have cardioprotective effects.

“The healthiness or otherwise of a processed food is usually determined by the degree of processing it has undergone, as well as the addition of other ingredients such as preservatives, flavors sugar, salt, fats … and not simply the addition of palm and palm kernel oils,” registered dietician Professor Laurene Boateng from the University of Ghana told The Epoch Times.

She added that unrefined red palm oil has been a staple in many developing countries for ages, even during periods of low chronic disease prevalence, suggesting that the current surge in chronic diseases may be more attributable to the “westernization” of diets rather than the consumption of tropical oils, including red palm oil.

Butter is widely acknowledged as a nutritious food, especially from pasture-raised animals. It’s rich in essential vitamins such as A, E, D, B12, and K2. K2 vitamins are mainly found in animal products or fermented foods. Additionally, butter contains beneficial amounts of sodium, calcium, and phosphorus.

Butter is rich in butyric acid, a fatty acid produced by good bacteria in the gut when they break down dietary fiber. It supports gut health, helps prevent inflammatory gut diseases, and helps alleviate constipation.

Regular butter has a smoke point of 350 F or 177 C, suitable for low- to medium-heat cooking and baking. For high-heat cooking, clarified butter or ghee is recommended.

Tallow, derived from beef or lamb fat, boasts a high smoke point of 400 F or 205 C (though some experts say it is higher), making it ideal for medium- to high-heat cooking.

Organic, pasture-raised tallow typically has a beneficial omega-3 to omega-6 ratio of around 1:2. However, tallow from grain-fed ruminants may have a higher omega-6 content.

Tallow’s abundance of saturated and monounsaturated fats helps protect against omega-3 fatty acid degradation that may occur during cooking.

Tallow is a good source of arachidonic acid, an essential omega-6 fatty acid the body uses to produce endocannabinoids, neurotransmitters essential for reducing anxiety. Additionally, pasture-raised tallow is rich in fat-soluble vitamins A, D, E, K1, and B1. Nutritional levels may vary depending on the ruminant’s diet.

The health effects of the refinement process used in oils are still uncertain, and some doctors have expressed concerns about the refinement process introducing toxins into the body. However, most research has focused on polyunsaturated vegetable oils such as canola and soybean rather than saturated fats.

Vegetable oils are typically deodorized to remove rancid scents. But, according to research, this can result in the formation (pdf) of trans unsaturated fats, which are considered the most harmful fats to consume, as well as glycidol, a known carcinogen (pdf).

Animal fats can also undergo hydrogenation, leading to the production of trans fats in the final product. While lard and tallow primarily consist of saturated fats, they contain some polyunsaturated fats that can be hydrogenated to enhance the solidity and shelf life of the product.

Vegetable and animal oils rich in polyunsaturated fats, such as sunflower, flaxseed, and fish oil, may not be the best options for cooking due to their vulnerability to oxidation. However, these oils can still be used for things such as salad dressings and spreads. Flaxseed oil, for example, contains essential omega-3 fatty acids, making up around 39 to 60 percent of its composition.

Sesame oil is a versatile cooking oil with diverse applications. Traditional sesame seed oils, derived from roasted sesame seeds, have a long history in Asian cuisines. The roasting process unlocks unique sesame antioxidants like sesamol and sesaminol, which help extend the oil’s shelf life.

Vegetable oils rich in monounsaturated fats, such as olive and avocado, are commonly recommended for low-heat cooking. However, there is an ongoing debate about their suitability for high-heat cooking and frying. Some studies suggest that extra-virgin olive and avocado oils are less stable, while others indicate they are the most stable and oxidation-resistant.

Olive oil has a historical culinary significance, while avocado oil emerged more recently in New Zealand in the early 2000s (pdf). However, despite their high smoke points, both oils, especially with their high monounsaturated fat content, are more prone to oxidation than animal and vegetable oils rich in saturated fats.

Next: Research has indicated that some vegetable oils’ instability during oxidation can lead to inflammation and the formation of cancer-causing byproducts, such as aldehydes.