A Simple Guide Healthy to Oils – Simple Mills
We think healthy fats are P-H-A-T! But why, you ask, and which ones? There are so many mixed messages out there about healthy and unhealthy oils, so we’re here to set the record straight.

The Perfect Health Diet says, “since seeds yield much more oil than leaves and can be grown cheaply, industrial food producers prefer omega-6 seed oils…” This very informative and beneficial book goes on to provide evidence that links America’s shift to a diet high in omega-6 fats to many of the health crises we’re experiencing now, including the obesity epidemic, liver disease, mental illness and other autoimmune disorders.

Whoa whoa whoa...that paragraph above looks pretty scary! Phew, sorry about that. Don’t close out of your browser in fear just yet – good news to come. Consuming the right kinds of fats and oils have been proven to dramatically improve our health in a number of ways.

And let’s get real here – fats do not make you fat (the right ones, that is). Getting enough of the right kinds of fats is essential to our health. These fats are the primary energy source for our bodies and actually build muscle mass and reduce the risk of heart disease. In general, you always want to consume more saturated and monounsaturated fats than polyunsaturated. Shy away from omega-6 fats as much as possible, and when you do consume them, make up for it by consuming foods that are rich in omega-3 fats (fish, for example).

So, now you know the reasons why you should use certain oils over others, but when should you use them? Here’s a brief explanation of our favorite oils and their uses.

Coconut Oil

It’s solid at room temperature but has a higher smoke point which means it’s great for any kind of cooking It can however lend a coconut flavor, so not always great for savory dishes that don’t have an Asian flair. Perfect for baking healthy sweets, like our muffin & cookie mixes! Another great oil to use in your beauty routine, as long as you don’t mind smelling like a pina colada.


If you can tolerate dairy, go with an organic, grass-fed butter for baking and sautéing (at a moderate-low temperature so it doesn’t burn). This kind of butter is full of vitamins and minerals, and tastes absolutely delicious.


Great non-dairy substitute for butter.

Beef Tallow (grass-fed)

This kind of fat is very high in saturated and monounsaturated fats, and very low in omega-6 fats. It can also withstand high heat, so sautée and fry away.

Olive Oil

In salads, when baking savory foods, when roasting vegetables in the oven (at around 350F or below). Not to mention, you can even use olive oil in your beauty routine! It is a great moisturizer for hair, face and body.

Avocado Oil

Great for baking savory products or in salad dressings, but higher omega-6 content means it’s not great for high heat cooking.

Grapeseed oil

When baking sweet or savory because of it’s mild, slightly buttery taste. It is often recommended for sautéing but we say maybe not – it can easily oxidize at higher temperatures or when exposed to light. Find some in a dark bottle to ensure you’re getting the good stuff.





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