Autoimmune Protocol Cooking Fats
Paleo and other whole-foods diets embrace nutrient-density and sustainability, which means using high-quality fats that retain some nutritional value after processing. Usually, this means oils that are minimally processed and made from the most nutrient-dense plants or animals. Animal fats get extra points for sustainability because you can make them yourself using the fat trimmed from the meat you buy or by saving a skillet of bacon grease for later use!
Cooking Fats
As a general rule, heat cooking fats to no more than 5-10 degrees below their smoke points, which I’ve included in the parentheses.
- Bacon Grease (370F/188C)
- Cocoa Butter (370F/188C) – Not AIP
- Coconut Oil (Unrefined: 350F/177C, Refined: 450F/232C)
- Duck Fat (370F/188C)
- Ghee (Unrefined: 300F/149C, Refined: 480F/249C) – Not AIP
- Lard (370F/188C)
- Palm Oil/Shortening (450F/232C)
- Schmaltz (370F/188C)
- Tallow (400F/204C)
Cold-Use Fats
Cold-use fats are great for adding to smoothies, salad dressings, and other condiments, or for any other use that does not involve heat.
Need a Break from Cooking?
Whether you’re traveling, moving, or just tired of spending so much time in the kitchen, 28 Days of No-Cook AIP can help. Designed for lazy days and/or a poorly-stocked kitchen, these simple dishes will make sticking to your autoimmune protocol during business trips, holiday travel, and times of illness or stress a lot easier!