For many years we were told that fat was something we should avoid. Today we know that the reality is far more complex — and far more interesting.
Fats don’t simply provide energy. They are fundamental components of our cells, our hormones, and many essential metabolic processes.
For that reason, rather than avoiding fats altogether, what truly matters is choosing the right ones and knowing how to use them in the kitchen.
In this article we will explore:
- why fats are so important for our health
- the different types of fats
- which ones are more stable when cooking
- and which fats are worth keeping in your kitchen.
Why Do We Need Fats in Our Diet?
Fats have been part of the human diet for thousands of years. Far from being just an extra source of calories, they play several essential roles in the body.
- A concentrated source of energy
Fat provides more than twice as much energy as carbohydrates or protein. This has historically been crucial for human survival, particularly during times when food was scarce. - They are part of our cells
Cell membranes are largely made of lipids. The quality of the fats we consume directly influences the structure and function of our cells. - They allow us to absorb essential vitamins
Vitamins A, D, E and K are fat-soluble, meaning they require dietary fat in order to be properly absorbed by the body. - They help us feel satiated
Fats slow down digestion, which helps maintain steadier energy levels and keeps us feeling fuller for longer. - They play a role in hormone production
Many hormones are synthesised from cholesterol and fatty acids.
In short: fats are not the enemy — they are a key part of human nutrition.
A Brief Note: Why Were Fats Demonised?
During the second half of the twentieth century, many nutritional guidelines linked saturated fats with cardiovascular disease.
However, more recent research has shown that the relationship is far more complex.
Many early studies did not clearly distinguish between:
- natural fats
- ultra-processed fats
- industrial trans fats.
Today there is growing agreement that the quality of fats matters far more than the total amount consumed.
What Are Fats, Really? (A Simple Explanation)
Fats are one of the three essential macronutrients, alongside carbohydrates and proteins. They provide energy, form part of our cell membranes, and help the body absorb fat-soluble vitamins such as A, D, E and K.
Most of the fats we find in food — and in our bodies — are made up of molecules called triglycerides.
A triglyceride is simply: one glycerol molecule attached to three fatty acids.
Those fatty acids can vary in their chemical structure, and that structure determines how a fat behaves when heated during cooking and how it affects our bodies.
Some fats are naturally stable and have been used in traditional cooking for centuries. Others — particularly those that have undergone intensive industrial processing — can become unstable and break down more easily when exposed to heat, which may make them harmful if consumed regularly.
Types of Fatty Acids
Saturated Fats
Saturated fats have a very stable chemical structure.
This means they are resistant to heat and oxidation, which makes them particularly suitable for cooking.
They are usually solid or semi-solid at room temperature.
Examples include:
- butter
- ghee
- beef fat (tallow)
- lard
- coconut oil
For many years they were considered harmful, but a growing body of research suggests that, when consumed as part of a balanced diet, they are not necessarily linked to increased cardiovascular risk and may even offer certain health benefits.
Monounsaturated Fats
These fats contain one double bond in their structure.
They are relatively stable, which means they can be used both raw and for cooking at moderate temperatures.
The best-known example is oleic acid, found in:
- olive oil
- avocados
- almonds
- hazelnuts
Extra virgin olive oil also contains natural antioxidants that help protect it from oxidation.
Polyunsaturated Fats
Polyunsaturated fats include the well-known omega-3 and omega-6 fatty acids.
They are considered essential fatty acids because the body cannot produce them and they must be obtained through the diet.
However, they have an important characteristic: they are chemically unstable and oxidise easily, especially when exposed to heat, light or oxygen.
For that reason, they are generally:
- better consumed raw
- less suitable for cooking
What Happens When Fats Oxidise?
When a fat is exposed to heat, air or light, it can begin to oxidise. This process alters its chemical structure and creates compounds that were not originally present.
In the kitchen, this often happens when unstable fats are used at high temperatures or when cooking oils are reused multiple times.
Over time, an oxidised fat may also become rancid, something we sometimes recognise by an unpleasant smell or taste.
Various studies suggest that oxidised or rancid fats may promote inflammatory processes in the body when consumed regularly and could potentially contribute to disease.
For this reason, rather than fearing fats themselves, it is far more helpful to choose fats that are stable and minimally processed.
The Best Fats for Cooking
Let’s look at some of the best fats to use in the kitchen and how they can be used.
Ghee (Clarified Butter)
Ghee is butter that has had its milk solids removed.
This means:
- it has a higher smoke point
- it is very stable when heated
It is one of the traditional fats most commonly used in Indian cuisine.
Ideal for:
- sautéing
- frying
- cooking at higher temperatures.
Butter
Butter contains small amounts of water and milk proteins, which lowers its smoke point slightly.
Even so, it is perfectly suitable for:
- cooking at moderate temperatures
- baking
- adding flavour to finished dishes.
If you want to cook at higher temperatures, ghee is often the better option.
Extra Virgin Olive Oil (EVOO)
One of the pillars of the Mediterranean diet.
Rich in monounsaturated fats and natural antioxidants.
It is ideal for:
- salad dressings
- gentle sautéing
- cooking at moderate temperatures.
Many studies show that extra virgin olive oil is more heat-stable than traditionally believed.
Coconut Oil
Coconut oil is mostly made up of saturated fats, which makes it highly stable when heated.
It also contains medium-chain fatty acids, which are metabolised differently from other fats.
A good option for:
- baking
- cooking
- making desserts.
Traditional Animal Fats
For centuries, many cultures have cooked with animal fats.
Some of the most commonly used include:
- lard
- duck or goose fat
- beef or lamb tallow.
These fats are relatively stable and add flavour to many traditional dishes.
As always, quality matters — ideally coming from naturally raised animals.
Industrial Seed Oils: What We Should Know About Their Processing and why to avoid them
In recent decades, many refined vegetable oils derived from seeds such as soy, corn, sunflower and rapeseed have become widely available.
Unlike traditional cold-pressed oils, many of these products undergo complex industrial processes that may include high heat, chemical refining and deodorisation.
These processes allow the food industry to produce very inexpensive oils with a long shelf life, but they can also alter the oil’s natural properties.
For this reason, an increasing number of nutritionists and functional health practitioners recommend prioritising fats that are less processed and closer to their traditional form.
The Role of Cholesterol in the Body
Cholesterol often has a negative reputation, but it actually performs several essential functions.
The body uses cholesterol to:
- produce steroid hormones
- synthesise vitamin D
- produce bile salts needed for fat digestion
- maintain the structure of cell membrane.
In fact, most of the cholesterol in the body is produced by the liver, regardless of how much we consume in our diet.
Current research suggests that cardiovascular risk depends on many metabolic factors, not simply on dietary cholesterol alone.
Conclusion: Choosing Fats with Common Sense
Fats are not something we should fear — but they are something worth paying attention to.
In general, a kitchen based on real, minimally processed foods can benefit from using:
- extra virgin olive oil (EVOO)
- ghee
- good quality butter
- coconut oil
- traditional animal fats.
At the same time, eliminating the consumption of ultra-processed fats and refined industrial oils may be beneficial.
For many families — and especially for growing children — good quality fats can be part of a nourishing, satisfying and balanced diet.
Glossary
Triglycerides : Molecules composed of glycerol and three fatty acids. They are the main form of fat found in foods.
Essential fatty acids : Fats that the body cannot produce and must obtain from the diet (omega-3 and omega-6).
Oxidation: A chemical process that can alter fats when they are exposed to heat, oxygen or light.
Prostaglandins : Compounds derived from fatty acids that act as chemical messengers in processes such as inflammation and blood clotting.
Smoke point : The temperature at which a fat begins to break down and produce smoke.
References and Recommended Reading
- Harvard T.H. Chan School of Public Health — Fats and Cholesterol
- European Journal of Clinical Nutrition — Dietary fats and cardiovascular health
- BMJ — Saturated fats and cardiovascular disease debate
- Journal of the American College of Cardiology — Dietary fats and health outcomes
- Mediterranean Diet Research Studies
- FAO — Dietary fats and fatty acids in human nutrition
- Sally Fallon — Nourishing traditions
FAQ — Frequently Asked Questions about Cooking Fats
What is the healthiest fat for cooking?
There is no single “perfect” fat, but some are especially suitable for cooking due to their heat stability.
Among the most recommended are:
- ghee (clarified butter)
- extra virgin olive oil
- coconut oil
- traditional animal fats such as lard or beef tallow.
The key is to choose minimally processed, heat-stable fats, as some refined vegetable fats can break down when cooked at high temperatures.
Can you cook with butter?
Yes, butter can be used for cooking, especially at moderate temperatures or for baking.
However, it contains small amounts of water and milk proteins that lower its smoke point.
For this reason, when cooking at higher temperatures is required, ghee is often a better option, as it is more heat-stable.
Is it safe to cook with extra virgin olive oil?
Yes. Although for years it was thought to be unsuitable for cooking, many recent studies have shown that extra virgin olive oil is surprisingly heat-stable.
Thanks to its high content of monounsaturated fats and natural antioxidants, it can be used for:
- gentle stir-fries
- cooking at moderate temperatures
- dressings and raw dishes.
Why can some vegetable oils be problematic when cooking?
Many industrial vegetable oils—such as soybean, corn, or refined sunflower oil—contain high levels of polyunsaturated fats, which are chemically more unstable.
When heated to high temperatures, these fats can oxidize and degrade, forming compounds that were not originally present.
In addition, many of these oils undergo intensive industrial processing, which can alter their natural properties.
That’s why many nutrition professionals recommend prioritizing traditional and less processed fats.
Are saturated fats really bad for your health?
For decades, it was believed that saturated fats increased the risk of cardiovascular disease.
However, more recent research suggests that the relationship is more complex and depends on many factors, such as:
- the overall quality of the diet
- the degree of food processing
- lifestyle.
Today, many experts agree that natural fats within a balanced diet should not be demonized, and that the main problem is usually the high consumption of ultra-processed foods.
Which fats are best avoided in cooking?
In general, it is advisable to limit or avoid:
- industrial trans fats
- highly refined vegetable oils
- oils reused many times for frying.
These fats are usually found primarily in ultra-processed foods and fast food.