The Best and Worst Cooking Oils
It is best for health and longevity to minimize our daily Linoleic Acid (LA) consumption, which is found in seed oils. Always select, cook with, and consume oils with the lowest percent (%) linoleic acid content. Please refer to the chart below for guidance. Linoleic Acid is an Omega-6 fatty acid (PUFA). Current research shows our ideal Omega-6 consumption should be as close as one-to-one, or two-to-one, (1:1 or 2:1) as that of our Omega-3 fatty acid consumption. Most restaurant, and prepared/packaged, foods are filled with these unhealthy (high LA) seed oils.
Linoleic Acid, which is an Omega-6 Fatty Acid, IS NOT YOUR FRIEND!
A majority of the World’s population is over-loaded with it.
Seed Oils to Avoid or Limit |
| Soybean Oil | Peanut Oil | Sesame Oil |
| Canola Oil (aka Rapeseed) | Sunflower Oil | Rice Bran Oil |
| Vegetable Oil | Safflower Oil | Grapeseed Oil |
| Corn Oil | Cottonseed Oil |
Point1 recommends eating a whole-foods diet, for optimal health and nutrition.
Try sticking to only the items contained in the list below, which is based upon the Whole30® shopping list, unless you have dietary or religious restrictions.
PROTEIN |
Best: look for Whole30 Approved® or words like 100% grass-fed, pastured, wild-caught, and organic on the label. Avoid: processed meats (like sausage, burgers, bacon, deli meat, etc.) with added sugar, carrageenan, or sulfites. |
| Anchovies | Dairy/ Cheese (if tolerated) | Oysters | Snapper |
| Beef (ground) | Deli Meat | Pork (bacon) | Squid |
| Beef (other) | Duck | Pork (chops) | Trout |
| Beef (steak) | Eggs | Pork (ground) | Turkey (ground) |
| Bison | Flounder | Pork (sausage) | Turkey (other) |
| Carne seca ( jerky) | Lamb | Roe | Turkey (whole) |
| Chicken (breast/thigh) | Liver and other organ meats | Sablefish | Venison (and other game meats) |
| Chicken (ground) | (beef, pork, turkey, etc.) | Salmon | Whey Protein (if tolerated) |
| Chicken (sausage) | Mackerel | Sardines | Whitefish |
| Chicken (whole) | Mussels | Scallops | |
| Clams | Mutton | Seafood (other) | |
| Cod | Octopus | Shrimp |
VEGETABLES |
| This is a comprehensive but not exhaustive list. All vegetables but corn and lima beans are Whole30 compatible. |
| Acorn squash | Cassava | Jalapeno/hot peppers (all) | Romaine |
| Artichoke | Cauliflower | Jicama | Rutabaga |
| Arugula | Celery | Kale | Sassafras |
| Asparagus | Chard | Leeks | Shallots |
| Beets | Chayote | Lettuce (all) | Snow/sugar snap peas |
| Bell peppers | Cucumber | Mushrooms (all) | Spaghetti squash |
| Bok choy | Delicata squash | Nopal | Spinach |
| Broccoli rabe | Eggplant | Nori | Sprouts |
| Broccoli/ broccolini | Endive | Okra | Summer squash |
| Brussels sprouts | Fennel (anise) | Onion | Sweet potato/yams |
| Buttercup squash | Frisee (curly endive) | Parsnips | Swiss chard |
| Butternut squash | Garlic | Peas (green, yellow, split) | Tomato |
| Cabbage | Green beans | Potatoes (all) | Turnip |
| Calabaza | Greens (beet, collard, | Pumpkin | Zucchini |
| Callaloo | dandelion, mustard, turnip, etc.) | Radish | |
| Carrots | Hearts of palm | Rhubarb |
FRUIT |
| Apples (all) | Figs | Nectarines | Plum |
| Apricots | Grapefruit | Oranges (all) | Pomegranate |
| Bananas | Grapes (all) | Papaya | Raspberries |
| Blackberries | Kiwi | Pawpaw | Salmonberries |
| Blueberries | Kumquat | Peaches | Strawberries |
| Cherries | Lemon | Pears (all) | Tangerines |
| Cranberries | Lime | Persimmons | Watermelon |
| Dates | Mango | Pineapple | Xoconostle |
| Elderberries | Melon | Plantains |
FATS |
| COOKING FAT | EATING/ DRESSING | NUTS & SEEDS | |
| Clarified butter | Avocado | Acorns | Pecans |
| Coconut cream | Avocado oil | Almond butter | Pine nuts |
| Coconut milk | Coconut butter | Almonds | Pistachios |
| Coconut oil | Coconut (flakes, shredded) | Brazil nuts | Pumpkin seeds/ pepitas |
| Extra-virgin olive oil | Light olive oil | Cashew butter | Sesame seed butter (tahini) |
| Ghee | Olives | Flaxseeds | Sunflower seed butter |
| Lard (pork fat) | Sesame oil | Hazelnuts/ filberts | Sunflower seeds |
| Palm oil | Macadamia nuts | Walnuts | |
| Tallow (beef fat) | Macadamia butter |
HERBS & SPICES |
| Allspice | Cilantro | Ground cloves | Rosemary |
| Basil | Cinnamon | Lemongrass | Sage |
| Bay leaves | Cloves (ground) | Mustard powder | Salt (iodized/ sea salt) |
| Black pepper | Coriander | Nutmeg | Tarragon |
| Black peppercorns | Cumin | Onion powder | Thyme |
| Cayenne | Curry powder (red/yellow) | Oregano | Turmeric |
| Chili powder | Dill | Paprika | Vanilla extract |
| Chipotle powder | Garlic powder | Parsley | Wasabi powder |
| Chives | Ginger | Red pepper flakes |
PANTRY |
| Almond flour | Canned sweet potato | Kimchi | Tapioca starch |
| Anchovy paste | Canned tuna | Mustard | Tomato paste |
| Apple cider vinegar | Capers | Orange blossom water | Tomatoes (diced/ crushed) |
| Arrowroot powder | Chicken broth | Pickles | Tomatoes (sun-dried) |
| Balsamic vinegar | Cocoa (100% cacao) | Preserved lemons | Vegetable broth |
| Beef broth | Coconut aminos | Raisins | White rice |
| Beet kvass | Coconut flour | Sauerkraut | White vinegar |
| Black garlic | Dried cranberries | Red wine vinegar | |
| Canned butternut squash | Dried fruit | Rice vinegar | |
| Canned olives | Fish broth | Roasted red peppers | |
| Canned pumpkin | Fish sauce | Sardines | |
| Canned salmon | Hot sauce | Tajín |
DRINKS |
| Apple cider | Coffee | Naturally flavored water | Vegetable juice |
| Cacao (100%) drinks | Fruit juice | Seltzer water | |
| Club soda | Kombucha | Sparkling water | |
| Coconut water | Mineral water | Tea |
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