When choosing cooking fats and oils for a Paleo diet, it’s important to opt for options that are in line with the principles of this ancestral eating approach. Here are some guidelines to help you select Paleo-approved cooking fats and oils:
Focus on Whole, Unprocessed Fats and Oils
One of the key principles of the Paleo diet is to consume whole, unprocessed foods. This applies to fats and oils as well. When choosing cooking fats and oils, opt for options that are minimally processed and as close to their natural state as possible.
Avoid Industrial Seed Oils
Industrial seed oils like soybean oil, corn oil, and canola oil are high in inflammatory omega-6 fatty acids and are heavily processed. These oils are not considered Paleo-friendly and should be avoided when cooking.
Choose Fats High in Saturated and Monounsaturated Fats
Healthy sources of saturated fats and monounsaturated fats are staples in the Paleo diet. These fats are stable at high temperatures and are a great choice for cooking. Some examples of Paleo-approved fats high in these fats include:
- Coconut oil
- Avocado oil
- Ghee (clarified butter)
- Animal fats like lard and tallow
Consider the Smoke Point
The smoke point of a cooking fat or oil refers to the temperature at which it begins to break down and produce harmful compounds. When cooking at high temperatures, it’s important to choose fats with high smoke points to avoid oxidative damage. Some Paleo-approved cooking fats with high smoke points include:
- Avocado oil (smoke point of 520°F)
- Coconut oil (smoke point of 350°F)
- Ghee (smoke point of 485°F)
- Red palm oil (smoke point of 450°F)
Consider Omega-3 to Omega-6 Ratio
While the Paleo diet emphasizes consuming a balance of omega-3 and omega-6 fatty acids, it’s important to consider the ratio of these fats in your cooking oils. Opt for oils that are higher in omega-3 fatty acids to help balance out the typically high omega-6 content in modern diets. Some Paleo-approved oils high in omega-3s include:
- Flaxseed oil
- Walnut oil
- Chia seed oil
Experiment with Different Flavors
One of the perks of following a Paleo diet is the variety of flavorful fats and oils available for cooking. Experiment with different options to add depth and richness to your dishes. Some flavorful Paleo-approved cooking fats and oils include:
- Macadamia nut oil
- Red palm oil
- Extra virgin olive oil