A Summary of the Whole30 Oil Rule Update (August 2024)
For many years, the Whole30 program advised participants to avoid certain oils, especially those derived from seeds or legumes, based on concerns about inflammation. However, after a rigorous review of modern scientific research, the Whole30 team announced a major rule change in August 2024. The new, updated rule states that all cooking oils are now compatible with the Whole30 program, regardless of their source.
This shift was based on findings that there is no credible evidence that polyunsaturated fat (PUFA)-rich seed oils cause inflammation or increase heart disease risk when consumed within a whole-foods-based diet that also includes omega-3s. The program emphasizes focusing on whole foods and cooking practices, rather than fearing specific oil types. While this means you no longer have to avoid seed oils like canola or sunflower, it doesn't mean you should rely on heavily processed foods that contain them. The core of the Whole30 remains intact: eliminating sugar, alcohol, grains, legumes, and dairy.
Your Guide to The Best Whole30 Cooking Oils
While the new rules are more flexible, some oils are still better suited for certain cooking methods due to their smoke points and flavor profiles. Here is a breakdown of your best options.
Premium Fats for All-Purpose Cooking
- Avocado Oil: With one of the highest smoke points (500°F), avocado oil is perfect for high-heat cooking, such as searing, frying, and grilling. It has a neutral flavor, making it versatile for almost any dish, including homemade mayonnaise or dressings.
- Olive Oil: Extra Virgin Olive Oil (EVOO) is ideal for dressings and low-temperature sautéing. For higher heat, opt for a regular or light-tasting olive oil, which has a higher smoke point.
- Coconut Oil: Unrefined (virgin) coconut oil has a distinct coconut flavor, while refined coconut oil is neutral. Use it for sautéing or baking, keeping its saturated fat content in mind for balance.
- Ghee: Ghee, or clarified butter, is cooked to remove the milk solids, making it dairy-free and suitable for Whole30. It has a rich, nutty flavor and a high smoke point, excellent for sautéing or finishing dishes.
Animal Fats
- Tallow, Lard, and Duck Fat: These traditional animal fats are fully compliant and prized for their rich flavor and high smoke points. They are excellent for roasting vegetables and frying meats, adding depth of flavor to your meals.
Navigating Seed Oils under the New Rules
Following the August 2024 update, seed oils are no longer eliminated. However, Whole30 still provides best-practice recommendations for their use:
- Cook at Lower Temperatures: High-heat cooking, like deep frying, can cause polyunsaturated fatty acid (PUFA)-rich oils to oxidize.
- Store Properly: Protect the oils from light, heat, and air by buying them in dark bottles and storing them in a cool, dark place.
- Ensure Freshness: Seed oils have a shorter shelf life once opened. Buy smaller sizes and check expiration dates.
Comparison of Approved Cooking Oils
| Oil Type | Smoke Point | Flavor | Best Uses |
|---|---|---|---|
| Avocado Oil | Very High (500°F) | Neutral | Searing, frying, roasting, dressings |
| Olive Oil (Light) | Medium-High (~465°F) | Neutral | Sautéing, roasting |
| EVOO | Medium-Low (~350°F) | Rich, Fruity | Dressings, low-heat sautéing |
| Ghee | High (~485°F) | Nutty, Buttery | Sautéing, roasting, finishing |
| Coconut Oil (Refined) | High (~400°F) | Neutral | Sautéing, baking |
| Coconut Oil (Virgin) | Medium (~350°F) | Distinct Coconut | Low-heat cooking, flavor-specific baking |
| Tallow/Lard/Duck Fat | High (375-400°F) | Rich, Savory | Roasting, frying, searing |
Making Your Choice
The most important takeaway from the rule change is that your choice of oil is no longer a source of stress on the Whole30. Instead, the program empowers you to make informed decisions that align with your health and budget. A variety of fats are healthy and compatible, so feel free to experiment with different types. You can use avocado oil for a high-heat stir-fry, olive oil for a simple salad dressing, and ghee to give your roasted vegetables a rich flavor. The Whole30's focus on whole, unprocessed foods means that incorporating a variety of high-quality fats is a healthy and essential part of your journey.
For more information on the updated rules, see the official Whole30 Program Rules Changes.
Conclusion
The answer to "what oil is Whole30 approved?" is now simpler and more flexible than ever before. With the August 2024 rule update, all cooking oils are now permitted, including seed oils, freeing you from unnecessary restrictions based on outdated science. The emphasis is on choosing a variety of quality fats—such as avocado, olive, coconut, and ghee—within the context of a whole-foods-based diet. This change makes the program more accessible while still promoting healthy, mindful eating practices. So, cook with confidence, use the right oil for the right job, and enjoy a delicious, Whole30-compatible meal.
