List of Fats & Oils
I don't remember where I got this list but it has been a tremendous help to me over the years. I'm sure much more info can be added but at least it always helped me with the basics. Just thought I'd share.
Contains anti-viral and anti-cancer properties.
Rich source of Vitamins A, D, E & K
Enhances immune function and nourishes the heart.
Ghee is clarified butter.
The milk solids & water have been removed.
Because of this, ghee can be heated to a higher temp than butter, up to 375 F.
Lard is rendered from pigs.
Excellent source of Vitamin D.
Very stable fat.
Lard is the preferred fat for frying.
Tallow is rendered from cows, sheep & bison.
Good source of antimicrobial palmitoleic acid.
Great for frying. Very stable fat.
COCONUT OIL & PALM OIL
High in lauric acid, which is antimicrobial and antifungal.
Can use in high heat cooking, up to 375 F.
Expeller pressed, unrefined contains Vitamin E & other antioxidants.
Contains: 10% Omega-6, 2% Omega-3
Moderate heat, up to 325 F.
High in magnesium & antioxidants.
Can use in medium to high heat.
Medium to high heat.
FLAX AND HEMP OILS
These oils are rich in Omega-3ís.
Never heat these oils.
Store in a cool place.
Canola does not have a notable amount of health benefits.
Do not heat above 120 F.
SAFFLOWER, CORN, SUNFLOWER, SOYBEAN, COTTONSEED OILS
Lack fat soluble vitamins found in lard and tallow.
Most are rancid even before cooking (due to processing methods).
Almost always made with GMO crops.
Most processed foods & restaurants use these oils since they're cheap.
Use these oils sparingly.
If you can find cold-pressed versions of these oils, do not heat above 212 F.
Mark has a post similar to this: The Definitive Guide to Oils