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Best Cooking Oils for PCOS: A Complete Guide

Best Cooking Oils for PCOS: A Complete Guide

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Choosing the right cooking oils can significantly impact your PCOS symptoms. After exploring how certain oils may increase inflammation, let's focus on the best options for managing PCOS.

Top-Tier Oils for PCOS

Extra Virgin Olive Oil

  • Linoleic acid: 3-4%
  • Rich in polyphenols
  • Anti-inflammatory properties
  • Best for: Low to medium-heat cooking

Avocado Oil

  • Linoleic acid: 10-12%
  • High smoke point (520°F)
  • Neutral flavor
  • Best for: High-heat cooking

Coconut Oil

  • Linoleic acid: 2%
  • Medium-chain triglycerides
  • Antimicrobial properties
  • Best for: Medium-high heat cooking

Second-Tier Options

Butter/Ghee

  • Linoleic acid: 3-4%
  • Rich in vitamins A, D, K
  • Choose grass-fed when possible
  • Best for: Medium heat cooking

Macadamia Nut Oil

  • Linoleic acid: 1-3%
  • High in monounsaturated fats
  • Subtle, buttery flavor
  • Best for: Medium heat cooking

Oils to Avoid

These oils are typically high in linoleic acid:

  • Soybean oil (50-60% LA)
  • Corn oil (50-55% LA)
  • Sunflower oil (60-70% LA)
  • Grapeseed oil (70-75% LA)
  • Cottonseed oil (50-55% LA)

Cooking Temperature Guide

High Heat (400°F+)

  • Avocado oil
  • Ghee
  • Refined coconut oil

Medium Heat (325-400°F)

  • Olive oil
  • Butter
  • Virgin coconut oil

PCOS-Friendly Recipes Using Better Oils

Breakfast

Main Dishes

Shopping Tips

What to Look For

  • Cold-pressed
  • Unrefined when possible
  • Dark glass bottles
  • Recent harvest dates
  • Proper certification

Storage Best Practices

  • Keep away from heat
  • Store in dark places
  • Use within expiration dates
  • Seal tightly after use

Making the Switch

Transition strategy:

  1. Replace one oil at a time
  2. Start with most-used oils
  3. Monitor symptoms
  4. Keep a food diary

Restaurant Strategies

  • Request olive oil for salads
  • Ask about cooking oils
  • Choose grilled over fried
  • Consider bringing your own dressing

Pro Tip: When reheating food, consider using different oils than what you cooked with - for example, drizzling olive oil over reheated vegetables.

Combining with Other PCOS Strategies

Use better oils alongside:

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