The debate about cooking oils has reached a boiling point. What was once settled science has become fiercely contested territory in kitchens across America. Social media influencers warn against seed oils while others champion butter and tallow as forgotten heroes. Meanwhile, coconut oil sits in pantries nationwide, caught between villain and superfood status.
It’s enough to make anyone stand frozen in the grocery aisle, staring at bottles and wondering which one won’t secretly harm them.
Coconut Oil: The Saturated Fat That Defies Old Rules
Coconut oil consumption gives variable total cholesterol and LDL cholesterol values, but HDL cholesterol values increase and triglycerides decrease, and this holistic lipid assessment shows that coconut oil does not pose a health risk for heart disease, according to an analysis of 984 lipid profile data sets from 26 studies conducted over the past 40 years published in January 2025. Here’s the thing: this challenges everything we’ve been told about saturated fat. Coconut oil is the highest natural source of lauric acid, and because of these differences in properties and health benefits, lauric acid should not be considered the same as other longer-chain saturated fatty acids. The medium-chain fatty acids in coconut oil behave differently in the body than the saturated fats in, say, a steak or stick of butter.
Coconut oil consumption significantly increased LDL cholesterol by 10.47 milligrams per deciliter and HDL cholesterol by 4.00 milligrams per deciliter as compared with non-tropical vegetable oils, yet all vegetable oils including coconut oil were more effective in reducing total cholesterol and LDL cholesterol compared with butter. Think of it as occupying a middle ground.
Animal Fats Return From Exile
Beef tallow and lard disappeared from American kitchens decades ago, vilified as artery-clogging relics. Now they’re staging an unexpected comeback, championed by ancestral diet enthusiasts and sustainability advocates alike. Beef tallow is making an unexpected return to households, marketed as a wellness superstar.
Grass-fed tallow contains lower levels of total and omega-6 polyunsaturated fats and higher amounts of omega-3s, stearic acid, and conjugated linoleic acid compared to regular tallow. Tallow is about 50 percent saturated fat and 42 percent monounsaturated fat, while lard is about 40 percent saturated fat and 50 percent monounsaturated fat. The monounsaturated fat content surprised me when I first learned it. That’s the same type of fat that makes olive oil famous for heart health.
Still, high intake of saturated fats is linked to poor heart health, such as risk of heart and blood vessel disease, so it is best to use sparingly as a cooking oil. Population studies show people who replace animal-based fats, such as butter or tallow, with seed oils tend to have a lower LDL cholesterol and lower rates of heart disease. The research remains clear on this point.
Seed Oils: Villain or Victim of Misinformation?
The “Hateful Eight” seed oils – canola, soybean, corn, sunflower, safflower, grapeseed, cottonseed, and rice bran – have been branded as toxic on social media. The accusations center on their omega-6 fatty acid content and processing methods. Yet the science tells a dramatically different story.
The fatty acids typical in seed oils, like linoleic acid, are associated with lower risk of chronic diseases like cardiovascular disease, heart attack, strokes and diabetes. People with the highest levels of linoleic acid in their blood had a lower risk of developing cardiovascular diseases, with the association especially strong for cardiovascular mortality and incident stroke, according to a 2019 study that measured levels of linoleic acid in over 68,000 participants across 30 studies in 13 countries, with some followed for more than 30 years.
Seed oils do not cause inflammation, with the concern based on a misunderstanding of the omega-3 and omega-6 essential fatty acids they contain. Clinical trial evidence shows linoleic acid does not promote inflammation or oxidative stress. I know it sounds crazy when influencers insist otherwise, but controlled human trials matter more than anecdotes.
The Omega Ratio Reality Check
Claims about needing a perfect one-to-one ratio of omega-6 to omega-3 fatty acids flood the wellness sphere. The evidence does not bear this out, according to nutrition scientists at Johns Hopkins. Omega-3 and omega-6 are necessary and important, and we should probably eat more of both, with recommendations to increase omega-3 intake rather than reduce omega-6 if people want the ratio closer to one-to-one.
The findings do not support the idea that omega-6 polyunsaturated fatty acids are pro-inflammatory and that seed oils should be avoided; instead, they suggest that these fatty acids are more likely to be anti-inflammatory. This comes from data showing only about 0.2 percent of omega-6s is converted to arachidonic acid, and arachidonic acid is also a precursor for compounds that fight inflammation in the body.
The Mediterranean Champions: Olive and Avocado Oils
While debates rage elsewhere, olive oil and avocado oil remain relatively uncontroversial. Olive oil is the healthiest all-around cooking oil according to Cleveland Clinic guidance from March 2025. Both oils are rich in healthy fats that have been shown to reduce inflammation and protect against heart disease.
Both are good sources of oleic acid, an omega-9 fatty acid and monounsaturated fat. About 60 percent of avocado oil consists of heart-healthy oleic acid, the same fatty acid that is the main component of olive oil and believed to be partly responsible for its health benefits. The similarity between these two oils explains why both earn such high marks from nutritionists.
Research suggests avocado oil contains higher levels of vitamin E than olive oil, though there can be variations within each type of oil. Meanwhile, avocado oil boasts a higher smoke point than olive oil which is better suited for cooking at high temperature, making it the better choice for sautéing, roasting or baking.
What strikes me most about this entire oil debate is how often the loudest voices have the weakest evidence behind them. Replacing plant sources higher in saturated fat, including coconut oil, cocoa butter, and palm oil, with vegetable oils higher in unsaturated fat decreases LDL cholesterol and has no effect on blood pressure, based on evidence graded as moderate according to the 2025 Dietary Guidelines Advisory Committee. That’s about as close to settled science as nutrition gets. The oils making a comeback aren’t necessarily bad, but context matters enormously. A bit of grass-fed tallow or coconut oil won’t destroy your health, especially if the rest of your diet emphasizes whole foods. What do you think about the cooking oil wars? Have you changed what’s in your pantry lately?
