The Science of Cooking Oil
Not All Stable Oils Are Created Equal
You've probably heard that the best cooking oils are the most chemically stable ones. And that's true — stability matters. It determines how well an oil holds up under heat, how resistant it is to oxidation, and whether it's still doing good things for your body by the time it hits your plate.
But here's what most conversations about cooking oil leave out: stability is only part of the story. An oil can be incredibly stable and still not be the right fit for your kitchen. Let's break down why.
A Quick Look at What Makes an Oil Stable
Every cooking oil is made up of fatty acids — chains of carbon atoms bonded to hydrogen atoms. The structure of those chains determines how the oil behaves when you cook with it.
Saturated fats have no double bonds between carbon atoms. Every carbon is fully "saturated" with hydrogen, which makes these fats extremely stable. They resist heat and oxidation well. Think butter, ghee, tallow, and coconut oil.
Monounsaturated fats have one double bond in the chain. That single bond creates a small vulnerability, but overall, these oils are highly stable and handle heat with confidence. Avocado oil and olive oil fall into this category.
Polyunsaturated fats have two or more double bonds, which makes them far more reactive and prone to breaking down under heat. Most seed and vegetable oils — canola, soybean, sunflower — are high in polyunsaturated fats, which is why they oxidize quickly and can produce harmful compounds when heated.
So when you're choosing a cooking oil, you want one that's low in polyunsaturated fats and high in either saturated or monounsaturated fats. That much is straightforward.
The question is: among the oils that meet that standard, which one actually works for everything?
The Stable Oils — and What Holds Each One Back
Butter and Ghee
Butter is roughly 69% saturated fat, which makes it remarkably stable from a chemical standpoint. Ghee takes it a step further by removing the milk solids, giving it a higher smoke point and even better heat tolerance.
But both are animal-derived, which means they're off the table entirely if you eat plant-based. And even if that's not a concern, butter and ghee carry bold, unmistakable flavors. That's wonderful when you want it — and limiting when you don't. A butter-flavored vinaigrette or a ghee-drizzled fruit salad doesn't quite work.
Tallow
Beef tallow is about 50% saturated fat and 42% monounsaturated fat, with very little polyunsaturated fat to worry about. Chemically, it's a strong performer.
But like butter and ghee, tallow is an animal product — not suitable for vegan or plant-based cooking. It also carries a distinctly savory, beefy flavor that dominates whatever you put it in. Tallow has its place, but versatility isn't its strength.
Coconut Oil
Coconut oil is 92% saturated fat, making it one of the most chemically stable cooking fats available. From a bond-structure perspective, it's nearly bulletproof.
In practice, though, coconut oil comes with tradeoffs. Its high concentration of medium-chain fatty acids — particularly lauric acid, which makes up around 45–56% of its composition — can be rough on digestion for many people, especially in larger amounts. And then there's the flavor. Coconut oil has a distinct, sweet taste that works beautifully in certain dishes but clashes with others. It's not the oil you reach for when you're searing a steak or making a savory stir-fry.
Olive Oil
Olive oil is about 78% oleic acid (monounsaturated) with only around 12% saturated fat and low polyunsaturated content. It's a healthy, well-composed oil with a long track record.
The limitation is heat. Extra virgin olive oil has a smoke point around 350–410°F, which makes it a poor choice for high-heat cooking like searing, roasting, or frying. Once you push past its smoke point, the oil begins to break down and oxidize — exactly what you're trying to avoid. For finishing, dressings, and low-heat sautéing, olive oil is excellent. For everything else, you need something more resilient.
Avocado Oil
Avocado oil is about 70% monounsaturated fat, primarily oleic acid — the same heart-healthy fatty acid that gives olive oil its reputation. It's low in polyunsaturated fats (under 13%), which means it resists oxidation well. And with a smoke point above 500°F, it handles serious heat without breaking down.
But what sets avocado oil apart isn't just its chemistry. It's what it doesn't bring to the table.
No animal products. No overpowering flavor. No digestive concerns. No heat ceiling that forces you to reach for a second oil.
Avocado oil does what each of those stable oils does well — without the compromise that comes with each of them. It sears, roasts, sautés, and finishes. It works in a vinaigrette as naturally as it does in a cast-iron skillet. It's one oil for the whole kitchen.
The Bottom Line
Chemistry matters. The bond structure of your cooking oil directly affects what happens to your food and your health when heat enters the equation. And yes, several oils — butter, ghee, tallow, coconut oil, olive oil — have strong chemical profiles.
But when you factor in dietary needs, flavor neutrality, heat tolerance, and everyday versatility, avocado oil is the one that checks every box. It's the oil that doesn't ask you to compromise.
That's why we made Lula. Cold-pressed from Spanish avocados, 100% pure, never blended. Because the best oil for your kitchen is the one you can use for everything — and feel good about every time.
Great cooking comes down to choosing the right ingredient for the right moment. Understanding what your oils do and where each one excels is one of the easiest ways to elevate your meals.
