The Truth About Fats: Part 3

Choosing the Right Fats for Your Family

If you’ve been following along, you now know how seed oils entered our food system and what they can do inside the body. Today, we’re bringing it all home with the most practical question of all:

What fats should I actually be cooking with?

This part isn’t about perfection. It’s about clarity, confidence, and stocking your kitchen with fats that work with your body, not against it.

Why Fat Stability Matters

When we cook, fats are exposed to heat. Some fats handle that beautifully. Others… not so much.

The more chemically stable a fat is, the less likely it is to oxidize, break down, or create harmful byproducts when heated. Traditional animal fats tend to be more stable by nature, while many modern seed oils are fragile and easily damaged, especially at high temperatures.

Think of it this way:
Some fats are built for the skillet. Others were never meant to be there.

The Most Stable Fats (Your Kitchen Workhorses)

These fats are ideal for frying, roasting, sautéing, and everyday cooking.

• Beef Tallow
• Lard (properly rendered)
• Butter & Ghee
• Coconut Oil

These are fats our grandparents cooked with, not because they were trendy, but because they worked. They’re heat-stable, deeply nourishing, and incredibly flavorful.

Moderately Stable Fats (Best Used Gently)

These are better suited for low heat or finishing dishes.

• Olive Oil
• Avocado Oil

While often marketed as “healthy,” these oils are still sensitive to heat and quality matters a lot. Cold-pressed, high-quality sources are key, and even then, they shine best when used gently.

Unstable Fats (Best Avoided for Cooking)

These oils are highly processed and prone to oxidation, especially when heated.

• Soybean Oil
• Canola Oil
• Corn Oil
• Sunflower & Safflower Oils
• Cottonseed Oil

They’re everywhere – restaurants, packaged foods, “heart healthy” labels – but convenience doesn’t equal nourishment. These oils are better left off the stovetop and out of everyday cooking altogether.

Bringing It Back to the Table

This series isn’t about fear or food rules. It’s about returning to wisdom that stood the test of time.

When you choose stable, traditional fats, you’re choosing:

• Better flavor
• Better cooking performance
• A more supportive foundation for long-term health

And maybe just as importantly, you’re choosing intention over convenience.

Ready to Stock Your Kitchen the Traditional Way?

In the meantime, check out the traditional fats available from CT Ranch to use in your everyday meals, the kinds of fats meant for cast iron skillets, family dinners, and food made with care.

Thank you for walking through this series with us. We hope it’s given you confidence, clarity, and maybe even a little excitement about what’s in your pantry.