You’ve all probably heard that refined vegetable oils are not the greatest to ingest or cook with as they are highly refined and contain many of the bad fats that lead to cardiovascular disease. You’ve also probably heard that it’s best to replace those large containers of vegetable oil (eg. your canola oil) with healthier, unrefined oils such as olive oil.

There are actually many other types of healthy oils that can be used as an alternative to those dirty, refined vegetable oils. They each have a slightly different nutritional profile and can go rancid so it’s important to keep in mind what type of cooking each oil is useful for.

substitutes for vegetable oils



Every oil has a different oxidation point (where the oil reacts with oxygen). An oil’s resistance to oxidation and rancidification is related to how saturated it in fatty acids. Generally speaking, saturated and monounsaturated fats are resistant to heat while polyunsaturated fats are not (and hence should not be used to cook!)

Contrary to popular belief, vegetable oils (like Canola and Grapeseed oil) have a low smoke point. I would recommend you toss out those unhealthy veggie oils and replace them with a few other ones. Ideally, you should keep a few different oils on hand and use them accordingly based on heat requirements of your cooking. Let’s delve into this a bit further…


Here are 4 nutritious substitutes for vegetable oils:

  1. Coconut oil: Great for medium and high heat cooking, can be hypoallergenic though
  2. Avocado oil: Great for medium and high heat cooking
  3. MCT oil: Great for medium and high heat cooking (…and even in coffee!)
  4. Organic butter or ghee: Great for medium heat cooking!

Coconut, avocado, and MCT oil are great for high heat cooking as  they can withstand high heat. Avocado oil can withstand 520 degrees (F) while coconut can withstand 365 degrees (F).  It’s best to rotate these three oils to avoid food sensitivities. 

Butter and palm oil are great for medium heat cooking. Meanwhile, olive oil is best for low heat cook (as it oxidizes super fast!)  Other nut and seed oils like peanut and flaxseed oil should not be used for cooking but can be used in salad dressings or in shakes. They are still healthy but cannot withstand heat! 

Other oils such as soybean Oil, corn oil, canola oil, sunflower oil, sesame oil, safflower oil and grapeseed oil are highly refined and contain large amounts of omega – 6 and trans-fats are best to be avoided altogether!

Remember to look for organic oils (and cold pressed if applicable!). Keep oils in a cool, dry place to extend their shelf life. 

Looking for more great cooking and nutrition tips? Then check out my online training program (which comes with a detailed meal plan!)

xoxoxo, LL.

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