Nutrition Basics- Part 4: Fats and Oils

Nutrition
Written by Larry Betz

Cooking, Buying, and Storing the Fats Your Family Depends On

By Larry Betz | Prepared Not Paranoid https://www.preparednotparanoid.com/


Walk down the supermarket aisles of any grocery store and you'll see packages feeding America's fear of fats with the "NO FAT/LOW FAT" claims. However, all fats and oils are not created equal.

Fat is not the enemy. Your body needs it to run your metabolism, protect your organs, make hormones, absorb vitamins A, D, E, and K, and keep your skin, hair, and brain healthy. The real questions are which fats, how much, and how you use them.

Fats also matter for preparedness. At 9 calories per gram, fat is the most calorie-dense food you can store, which makes it valuable when space and supplies are limited. But oils can also go rancid sitting on a shelf, and a rancid oil is not something you want to depend on in an emergency.

This post covers the everyday side: the types of fat, which ones to cook with, how to buy a quality oil, and how to store it so it stays good. Part 5 covers the omega-3, 6, and 9 balance, and Part 9 covers trans fats and seed oils.

Understanding Fats: Saturated vs. Unsaturated

Fats play a critical role in overall health and long-term preparedness. They support metabolism, protect internal organs, regulate hormones, and nourish the skin, hair, and brain. However, not all fats are created equal. Understanding the difference between saturated and unsaturated fats helps you make better food choices for daily health and long-term storage.

Saturated Fats

Saturated fats are solid at room temperature due to their chemical structure, which allows their molecules to pack tightly together. This structure also makes them more stable and less likely to spoil or oxidize, giving them a longer shelf life and resistance to going rancid.

Common in animal products (like butter, cheese, and fatty meats) and tropical oils (like coconut and palm), they can be part of a healthy diet when consumed in moderation, though too much, especially alongside processed carbs, may raise LDL ("bad") cholesterol and heart disease risk. Whole-food sources like ghee (clarified butter) and coconut oil can provide nutrient-rich cooking fats. Still, excessive intake, especially alongside processed carbs, should be avoided.

What's new (checked October 2026): The Dietary Guidelines for Americans, 2025 to 2030, keep the general limit on saturated fat at no more than 10 percent of daily calories, about 22 grams on a 2,000-calorie day. For cooking, they say to prioritize oils with essential fatty acids, like olive oil, and list butter and beef tallow as other options. They also say more high-quality research is needed on which fats best support long-term health.

Unsaturated Fats

Unsaturated fats are generally liquid at room temperature and are considered the healthiest fats for daily use. These include:

  • Monounsaturated fats, found in olive oil, avocados, and nuts like almonds and cashews.

  • Polyunsaturated fats, including omega-3 and omega-6 fatty acids, found in fatty fish like salmon and tuna, as well as in chia seeds, flaxseeds, and walnuts.

These fats help lower inflammation, support heart and brain health, and promote stable energy throughout the day.

Heavily Processed Fats

In contrast, heavily processed fats and oils, such as those used in packaged snacks, fried foods, and shelf-stable baked goods, are harmful to long-term health. These industrial fats are chemically altered, often highly refined, and provide little nutritional benefit. They're linked to inflammation, poor metabolic function, and chronic disease, especially when they show up in ultra-processed foods day after day.

For optimal health and preparedness, focus on natural fats from high-quality oils and whole foods, such as extra virgin olive oil, avocado oil, unrefined sesame oil, nuts and seeds, and the fats found naturally in avocados, coconuts, and cold-water fish.

Here's the whole picture at a glance.

Benefits of Healthy Fats

Large studies show that eating unsaturated fats in place of saturated fats or refined carbohydrates significantly reduces the risk of coronary heart disease and stroke by:

  • Lowering levels of LDL (bad) cholesterol without lowering HDL (good) cholesterol.

  • Preventing the increase in triglycerides, a form of fat in the bloodstream linked with heart disease, often seen with high-carbohydrate diets.

  • Reducing the development of erratic heartbeats, the main cause of sudden cardiac death (a benefit tied especially to omega-3 fats).

  • Reducing the tendency for arterial blood clots to form.

How much fat do you need? The National Academies set a healthy range for adults of 20 to 35 percent of daily calories from fat. You don't need to count every gram. If most of your fat comes from olive oil, avocados, nuts, seeds, fish, eggs, and quality dairy and meat, and very little comes from packaged and fried foods, you're on the right track.

A Note on Polyunsaturated Fats

Polyunsaturated fats include essential fatty acids that the body cannot produce on its own, namely omega-3 and omega-6 fats. Omega-3s, found in fatty fish (like salmon, sardines, and mackerel), flaxseeds, chia seeds, and walnuts, are known for their anti-inflammatory effects and support of heart, brain, and joint health. Omega-6s, found in nuts, seeds, and vegetable oils, are also essential but are often overconsumed in the modern diet. Too many omega-6s and not enough omega-3s can promote inflammation. Strive to include more omega-3-rich foods and minimize processed seed oils (like soybean or corn oil) to maintain a healthy balance.

Part 5 of this series shows you exactly how to get that balance right.

Daily Usage Tips: Which Fat for Which Job?

For high heat (searing, roasting, stir-frying), use stable fats like ghee, avocado oil, and refined coconut oil, as they can withstand high heat without breaking down as quickly or forming harmful compounds. Avocado oil, in particular, has a high smoke point and a mild flavor, making it an excellent choice for both searing and roasting.

For baking and lower-heat cooking, butter and virgin coconut oil are great choices. Butter adds flavor, but its milk solids start to burn at a lower temperature than ghee, so save butter for baking, eggs, and gentle sautéing. If you love the taste of butter at high heat, use ghee instead.

For sautéing and stovetop cooking at moderate temperatures, organic extra virgin olive oil is a great option due to its flavor and antioxidant content, just be careful not to overheat it.

The smell test: A simple way to gauge when your oil is ready is to add it to the pan over medium heat and wait until you can just begin to smell its aroma. At that point, quickly add your ingredients. You should avoid letting the oil ripple or smoke, as this indicates it's breaking down.

For cold use, nut and seed oils, such as toasted sesame oil, flaxseed oil, walnut oil, pumpkin seed oil, and almond oil, are best used cold or unheated. These oils are delicate and can become unstable when exposed to heat. Instead, drizzle them over salads, cooked vegetables, or grain dishes just before serving to preserve their flavor and nutritional benefits. In particular, flaxseed oil and toasted sesame oil should never be heated, as they are especially prone to oxidation.

Here's how the common fats compare. Smoke points vary by brand and how refined the oil is, so treat these as approximate.

About avocado oil: the high smoke point people quote, around 500°F, belongs to refined avocado oil. Virgin avocado oil keeps more of its nutrients but smokes at a lower temperature. Use virgin for everyday roasting and sautéing, and if you want a dedicated high-heat oil, a refined avocado oil is a far better choice than a refined seed oil.

Deep frying and reusing oil: every time oil is heated, it breaks down a little more. If you fry at home, use a stable fat like avocado oil or ghee, don't reuse it more than once or twice, and throw it out if it smells sharp or looks dark and thick. Better yet, roast or air fry most of the time.

Selection Tips

When selecting oils, buy the highest quality organic products you can afford, as they are the backbone of many dishes. Look for oils stored in dark bottles because oxygen, heat, and light promote vitamin loss and rancidity. Good words to look for on the label include organic, first-pressed, cold-pressed (no heat used to extract the oil), and unrefined. Some oils list a date of manufacture and a "best used by" date. If it doesn't say "unrefined" on the label, it is most likely refined.

Here's what to look for on the label.

A word on "expeller-pressed": it means the oil was squeezed out mechanically. The pressing creates some friction heat, so it isn't the same as cold-pressed, but it's far better than solvent extraction, which uses hexane, a petroleum solvent, to pull the oil out. Cold-pressed is still the top choice.

Not every bottle is what it claims. A 2020 University of California, Davis study tested avocado oils sold in the U.S. and found that most samples were rancid before their expiration date or mixed with cheaper oils, and some were almost entirely soybean oil. Olive oil has a long history of the same problem. Buy from brands that show a harvest date, use dark glass, and carry a third-party quality seal, and trust your nose.

Health Benefits of Fats

Our bodies need fat to insulate us, keep us warm, and protect and hold our organs in place. Fat also carries vitamins A, D, E, and K into the body. Consuming fats helps us to feel grounded and gives us a sense of soothing comfort. When there is a healthy percentage of high-quality fat in a meal, it creates a lasting feeling of energy, fulfillment, and warmth.

Signs of not consuming enough high-quality fats include brittle hair and nails, dry skin, always feeling hungry after a meal, and feeling cold. On the other hand, consuming an excess of fats and oils, especially heavily processed and refined kinds, can lead to weight gain, skin breakouts, high blood pressure, liver strain, and an overall feeling of mental, physical, and emotional heaviness.

Talk to your doctor if you have high LDL cholesterol, heart disease, gallbladder or pancreas problems, or take cholesterol medication. Your doctor may want specific limits on saturated fat or total fat.

Storage Tips

Keep oils in a cool, dark place, not out on the counter, next to your stove, or above your refrigerator, where it tends to be warmer. In most cases, oils are best kept in the refrigerator (especially those that are not to be heated when consumed). Check the label for the ideal storage temperature. Olive oil may turn cloudy in the fridge. That's normal, and it clears at room temperature.

How to spot rancid oil: it smells like crayons, wet cardboard, putty, or old nuts, and it tastes bitter or sharp. Fresh oil smells clean, fruity, nutty, or grassy. When in doubt, throw it out.

Buy a size you'll use. A giant jug that sits open for a year is a bargain only on paper. Once it's open, plan to use extra virgin olive oil within 2 to 3 months.

Fats in Your Emergency Pantry

Because fat is so calorie-dense, it earns a spot in every food storage plan. The most stable choices are the ones you already cook with:

  • Coconut oil and ghee, the most shelf-stable cooking fats

  • Extra virgin olive oil and avocado oil in dark glass or tins, rotated regularly

  • Canned fish packed in olive oil, like sardines and salmon

  • Nut butters and nuts (check dates; nuts go rancid faster than people expect)

  • Powdered butter or shelf-stable ghee for long-term storage

Store what you use, and use what you store. New bottles go to the back, older bottles move to the front, and you cook from the front.

Ask Yourself

  • Do I know which oil in my kitchen is for high heat and which one should never be heated?

  • Are my oils stored in a cool, dark place, or are they sitting next to the stove?

  • How much of my family's fat comes from whole foods, and how much comes from packaged and fried foods?

  • If the power went out tomorrow, are the fats in my pantry fresh and ready to use?

Remember

Fat isn't the enemy. Bad fat and bad habits are. Choose quality oils, match the oil to the heat, and store them cool and dark so they're ready when you need them.

Get Started Today

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Go Deeper

The Prepared Not Paranoid Family Nutrition Guide. This post gets the right oils into the right pans. The guide gives you the full storage picture: a shelf-life chart for every fat and pantry staple, a complete chapter on trans fats and seed oils and where they still hide, how to build a food storage plan your family will actually eat, and a 30-day calculator for your family's supply. [Get it here: LINK]

Tools I recommend: The oils, dark glass storage bottles, and kitchen tools I recommend are in my Amazon store. https://amzn.to/4yM747h

Related reading:

References

Disclaimer

This article is for general informational and educational purposes only. It is not medical advice and is not a substitute for guidance from your physician or a registered dietitian. If you have heart disease, high cholesterol, gallbladder or pancreas problems, or take medication, talk to your doctor about the right fats and amounts for you. Affiliate disclosure: I've linked to products from my Amazon store that I personally recommend. As an Amazon Associate, I earn from qualifying purchases, at no extra cost to you. Thank you for supporting my work.

Never leave hot oil unattended. If a pan of oil catches fire, cover it with a lid, turn off the heat, and never use water. If the fire spreads, get out and call 911.


Awareness gives you time. Time gives you options.


The prepared protector is someone who's decided that loving someone means being ready for them, not just hoping things go fine.


Prepared Not Paranoid. Protecting the Most Vulnerable Among Us.

Larry Betz https://www.sedonastrengthandmobility.com
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Nutrition Basics- Part 3: Carbohydrates and the Glycemic Index
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Nutrition Basics- Part 5: Omega-3, 6, and 9