Oils & Fats

The type of fat you consume has a profound impact on inflammation levels in your body. Extra virgin olive oil is the gold standard of anti-inflammatory fats, containing oleocanthal, a compound with effects similar to ibuprofen, along with abundant polyphenols and monounsaturated oleic acid. Studies consistently show that the Mediterranean diet's emphasis on olive oil is a major factor in its well-documented anti-inflammatory benefits.

On the other side of the spectrum, refined vegetable oils like soybean and corn oil are extremely high in omega-6 fatty acids, which promote inflammation when consumed in the excess typical of modern diets. Margarine, produced through hydrogenation of these oils, can contain trans fats, the most inflammatory type of fat. Coconut oil occupies a middle ground with its medium-chain triglycerides. Making a conscious switch from inflammatory oils to extra virgin olive oil and avocado oil is one of the most impactful dietary changes you can make.

Oils & Fats Ranked by Inflammation Score

1/10

🫒

Extra Virgin Olive Oil

Anti-Inflammatory

Extra virgin olive oil is a cornerstone of the Mediterranean diet and a powerful anti-inflammatory food.

5/10

🥥

Coconut Oil

Neutral

Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs) that are metabolized differently.

6/10

🧈

Butter

Neutral

Butter is high in saturated fat but also contains some beneficial compounds like butyrate.

8/10

🫙

Vegetable Oil (Soybean/Corn)

Inflammatory

Refined vegetable oils like soybean and corn oil are very high in omega-6 fatty acids, which promote inflammation when consumed in excess — which is extremely common in modern diets.

8/10

🧈

Margarine

Inflammatory

Margarine is made from refined vegetable oils through hydrogenation, which can create trans fats — the most inflammatory type of fat.

Is It Inflammatory?

Learn more about the inflammatory properties of each oils & fats item:

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