Cooking Oils

There is a lot of information and debate as to what oils should be used when in order to receive the maximum nutritional benefit without damaging the oil. Depending on what you are doing with the oil, a different one should be used. Heating an oil beyond its smoke point physically damages it, oxidizes it, turns it rancid, and creates free radicals, which are the cause of cancer. As a general rule to all of these try to stick to UNREFINED and COLDPRESSED options. While there are other oils than those listed below, these are by far the best. Sticking to these recommendations should give you enough variation for all your cooking needs.

To stick with unrefined oils, you may simply just have to cook things slower on a lower temperature.

No Heat
-Flaxseed oil
-Walnut oil

No-Low Heat:
-Extra virgin olive oil

Low-Medium Heat
-Coconut oil (Unrefined) 
-Grass-fed butter
-Extra virgin olive oil (Do not let it smoke!)

Medium- High Heat
-Coconut oil (Refined)
-Chicken / Duck / Goose Fat

High Heat, or Any Heat
-Palm oil
-Grassfed beef tallow
-Pasture pork lard
-Avocado oil
-Grassfed clarified butter (Ghee)

As nature would have it, it turns out all of these above options are also the healthiest oils to be consuming anyways! For the best health avoid these following common oils, at any temperature:

NO

-partially hydrogenated oil (Crisco)
-hydrogenated oil
-interesterified oil
-Soybean oil
-Canola oil
-Safflower oil
-Sunflower oil
-Peanut oil
-Grapeseed oil
-Rapeseed oil
-Corn oil
-Extra Light Olive Oil (turns out this is heavily chemically processed and can contain trans-fats)