Oil, Butter, Tallow, Ghee? How to know which one to use and why!

For many years I have heard all kinds of talk about the various fats used for cooking. Coconut oil was popular, then we heard butter is bad for you. What about the beloved vegetable and canola oils we all grew up with, or good old fashioned Crisco? 

Somewhere along the line, the simplest things we were using in our kitchen became confusing. From butter to tallow, olive oil to avocado oil, and everything in between, I will give you all the info you need to know so you’ll be on your way to cooking with simplicity in no time. 

Why Did Cooking with Oils & Fats Become Confusing in the First Place 

Well, over the last 5-10 years, more information has been revealed that has shown that oils and fats have different smoke points. A smoke point is when the oil reaches a heat too high for its capacity, that it begins to smoke. When the oil starts smoking, it is now generally known that the smoke contains carcinogens. These are substances that can cause cancer. This info is where a lot of the confusion has originated from. 

So you may be asking yourself which to use? Is butter “healthier” than avocado oil or bacon fat? 

The truth is, all of these fats can be used in healthy ways. The clarity on when and how to use them is found in knowing their smoke points. 

Butter is the most versatile because it has the highest smoke point. This means it can tolerate more varieties of heat, and therefore can be used for most dishes. 

Some people argue that olive oil is not healthy when compared to avocado oil. Both oils, depending on the quality, can be used in a healthy way. Moderation of any food is always important. But to clarify, olive oil is generally deemed less “healthy” because it has a lower smoke point; meaning most dishes you are using the olive oil to cook with like saute meals, searing meats, or roasting in the oven, will end up releasing carcinogens into the air because of the lower smoke point. 

Smoke Point References

Here is a general list of the most commonly used oils & fats for cooking, along with their smoke points for reference: 

BUTTER 350F

GHEE (Clarified Butter) 480F
AVOCADO OIL 450-500F
COCONUT OIL 350-380F
OLIVE OIL 350-375F
TALLOW 400F

Which cooking fat is the “healthiest” to use?

The concept of which oil is generally the healthiest will always be subjective. Butter and tallow are both animal based products. Ghee is also animal based because it is made simply by melting down traditional butter to clarify it of the dairy within, leaving you with purified butter (ghee) that is stable enough to be left at room temp or in a pantry. 

All of these oils and fats can be used in healthy, satiating, and non-inflammatory ways since none of them are seed oils or high inflammatory oils. The healthiest option for you will come down to priority. For the best top quality, with no dairy or concerns of lesser quality during processing, farm fresh rendered tallow has gained a lot of traction. It makes sense though when you consider how difficult and expensive it is to get a quality avocado or olive oil from general grocery stores these days. 

I like to keep things simple; we use them all in my kitchen. But, we often reach for tallow, ghee, and avocado oil when cooking due to their high smoke points, and traditional butter when baking for a rich flavor. 

To keep things simple and allow space for your mind to be on other things, I recommend writing down the smoke points on an index card and taping it to the inside of your cabinet door for easy reference! Don’t waste time and mental energy trying to find the “perfect” oil. Just use the oil that matches the appropriate heat setting you plan to use and you will be well on your way. 

Wishing you lots of delicious meals from scratch, a sound mind in the kitchen, and more happy memories around your table!