Just like a squeaky wheel on a car, for those of you who have been asking for this forever, here's your oil. And your fats while you're at it.
Fats & Oils are one of the most overlooked food groups out there and undeniably one of the most controversial.
And it's not hard to see why. It's a complex topic with a lot of conflicting science that we have to use in our everyday cooking.
However, when people actually study the fats instead of just chewing it, we do find some pretty compelling evidence on which ones we should be using regularly, occasionally and never. Let's discuss.

What I Would Change:
Not necessarily a change, but in regards to many vegetable oils, especially seed oils, we do see a very similar situation as with our Grain Tier List. The fact that human involvement can be the real enemy.

If I were to change anything in hindsight, it would be to move Canola, Safflower and Sunflower Oils down to the C Tier, while acknowledging their potentially healthier, monounsaturated, often cold pressed versions, but letting the actual visual itself serve as a warning for the potentially more harmful ones.

All nutrient data is pulled from the USDA's National Nutrient Database for Standard Reference.

Introducing: Fats & Oils 0:00
Almond Oil 3:58
Avocado Oil 4:46
Butter 5:17
Canola Oil (Read Description) 6:48
Chicken Fat 7:41
Coconut Oil 8:38
Corn Oil 10:02
Cottonseed Oil 11:25
Duck Fat 11:56
Flaxseed Oil 12:33
Ghee 13:31
Goose Fat 14:24
Grapeseed Oil 14:49
Hazelnut Oil 15:26
Lard 15:50
Margarine 16:32
Olive Oil 17:45
Palm Oil 18:49
Peanut Oil 19:27
Rice Brain Oil 19:54
Safflower Oil (Read Description) 20:33
Sesame Oil 21:25
Shortening 22:06
Soybean Oil 22:49
Sunflower Oil (Read Description) 23:15
Tallow 23:53
Walnut Oil 24:28
Conclusion 25:11

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