This may seem complicated but let’s try to simplify.
All rancid oils are bad. If it smells bad , it probably is bad.
Some people are more talented than others at detecting rancidity
but smell is not a guarantee. Chemicals can be added that deodorize the oil.
Heat makes oils go rancid. Some oils are more sensitive.
Flax(unrefined)--high omega 3, quickly goes rancid so keep cold
Hemp--contains GLA(only anti-inflammatory omega 6)
Olive--very low omega 6, high flavanoids, often counterfeit (be careful of source)
Butter(grass fed)--conjugated linoleic acid (good), low omega 6,
if clarified it has smoke-point of 500o F
Lard (non-hydrogenated) and Duck fat--moderate mono-unsaturated fat, low omega 6
Avocado--high in omega3 and omega 9
Macadamia--high omega 3 and omega 9 plus unique anti-oxidants
Coconut(unrefined)--high in good saturated fat (lauric acid), low in omega 6
Almond, Peanut, Pecan, Hazelnut (refined), Apricot kernel(refined)--tolerate moderate temperatures, contain mono-unsaturated fats, eat in moderation
Butter--grain fed--high in “bad” saturated fat and omega 6
Canola--may have pesticide traces, high heat processing damages omega 3”s
soybean--high omega 6
corn--high omega 6
Pumpkin seed--high omega 6, goes rancid easily
Walnut--high temperature processing damages omega 3’s
high in omega 6, goes rancid easily. eat the whole walnut
Sesame--high omega 6
Grapeseed--high omega 6
palm and palm kernel--high omega 6
Cottonseed--high omega 6, very low omega 3
Margarine, Hydrogenated Coconut, and Shortening--contain trans fats with are very bad
Photo by Dave Hutt, www.dmddigitalphoto.com