Okay, real talk.
I thought I was being healthy. I had my canola oil, my sunflower oil, and my vegetable oil – ang ganda pa ng packaging, very “heart-healthy” ang dating, diba? I was cooking my meals religiously, hitting my macros, training hard. And yet something always felt off.
Then I started learning more about what actually goes into my body — not just the workouts, not just the protein; but the oil I was using to cook every single meal!
Girl. We need to talk.
It’s Not Just What You Cook. It’s What You Cook With.
Here’s the thing nobody tells you when you’re starting your health journey: the oils you cook with matter just as much as the ingredients you put in the pan. Some oils, when heated, break down and release compounds that your body straight-up does not want. Others? They’re incredibly nourishing — the kind of fats your lola probably used before “low-fat” became a marketing scheme.
Let me break it down for you the way I wish someone had broken it down for me.
The Good Guys 🙌
These are the oils and fats I now keep in my kitchen – without guilt:
🧈 Butter – Real, actual butter. Rich in fat-soluble vitamins A, D, E, and K. Your body needs these. Don’t be afraid of it.
🫙 Ghee – Think of it as butter’s more refined sister. It has a high smoke point, which means it won’t break down easily under heat. I use this for sautéing and stir-frying, and honestly, the flavor is chef’s kiss.
🥩 Tallow – Rendered beef fat. I know, it sounds old-school; but that’s kind of the point. It’s rich in healthy saturated fats and incredibly stable at high temperatures. Your lola was onto something.
🥥 Coconut Oil – A staple in Filipino kitchens for a reason! It’s metabolically supportive and has a good smoke point. I love this for baking and low-to-medium heat cooking.
🫒 Virgin Olive Oil – Antioxidant powerhouse. Best used for low-heat cooking or drizzled raw over salads and veggies. Don’t crank the heat too high with this one though!
The Ones To Leave On The Shelf ❌
Now, here’s where I had to make peace with my pantry choices:
🚫 Sunflower Oil & Corn Oil – Both are high in omega-6 fatty acids that, when consumed in excess, contribute to chronic inflammation. And as women who are training, running, or just trying to feel good in our bodies – inflammation is NOT our friend.
🚫 Canola Oil – Marketed as heart-healthy for years, but it’s highly processed and associated with oxidative stress. Oxidative stress, sis, is basically your cells aging faster than they should. Hard pass.
🚫 Grapeseed Oil – This one surprised me too. It sounds so fancy and clean, but it releases free radicals when heated. Free radicals damage your cells. No, thank you.
🚫 Plant-Based Butter – I know this one stings, especially if you’ve been avoiding dairy. But a lot of plant-based butter alternatives are made with hydrogenated oils — and hydrogenated oils are a one-way ticket to inflammation city.
Progress, Not Perfection
Listen, I’m not here to shame anyone’s pantry. I’ve been there. I had all the wrong oils and thought I was doing great. The goal isn’t overnight perfection. The goal is awareness, and then making better choices one meal at a time.
Since switching to ghee, coconut oil, and butter as my primary cooking fats, I’ve noticed less bloating, more energy, and my recovery from runs and lifts feels smoother. Is it entirely because of the oils? Maybe not entirely. But every good thing we do for our body adds up.
As a woman in her 40s who lifts weights, runs trails, and is unapologetically committed to thriving — I can’t afford to ignore the details anymore. And neither can you.
So the next time you’re at the grocery, pause before you grab that bottle with the leaf on it. Read the label. Choose intentionally.
Because you, sis, are worth the good stuff. 💛
Did this help? Drop a comment below or share this with your barkada who’s on their wellness journey too! Let’s grow together. 💪
— BloggaTita Em
