Years ago I used olive oil for most things, I'd heat it up with a high heat and not even think about the possibility of it going rancid in the process. These days I only use coconut oil, butter or animal fats to cook with and bake with. They do not go rancid when heated, they are very stable and they have a nice balance of omega 3 & 6. It's best to cook with oils that will get semi solid at room temperatures. Here's a quick rundown of some oils out there.
Olive oil-you can heat olive oil at lower temperature to keep it from turning rancid. It doesn't hold up to a higher heat though so its best used in salad dressings or sauces that don't require much heat. It is a long chain fatty acid so you're more likely to get a build up of fat from olive oil than shorter chain fatty acids like butter and coconut oil. Something to keep in mind if you are trying to lose weight.
Peanut oil-it can stand a medium heat without going rancid so it's not bad to do a little cooking with. However it is high in omega 6 and that has been shown to cause many health issues. You want to keep a balance of omega 3 & omega 6. We tend to have diets high in omega 6 and its best to avoid things that will throw this out of balance for you. So keep peanut oil use to a minimum.
Sesame oil-very similar to peanut oil. Can stand heat without its antioxidants being destroyed but it is also high in omega 6 which isn't ideal. I use sesame oil a lot for oil pulling and sometimes to apply to my head and feet before bed to promote better sleep. It's used often in Ayurvedic health. I keep it around for those purposes and to make the occasional Asian dipping sauce.
Flax seed oil-should never be heated, always keep refrigerated. It is high in omega 3 which is good to keep us in balance with our omega 3's & omega 6's because again, we tend to have diets that are too high in omega 6.
I stay away from safflower, corn, sunflower, soybean and cottonseed oils. None of these oils should ever be consumed after they are heated as they become rancid very quickly. Corn and soy are both high in GMOs so it's hard to even find these that are good quality.
Coconut oil-this is my favorite oil for baking. I enjoy tossing my veggies in it when I'm cooking them. It can handle heat and has many health benefits. It contains lauric acid which is anti fungal and anti microbial. Be sure to buy a good quality coconut oil. I also use coconut oil for many beauty/skin care needs. I make facials with coconut oil and baking soda. I use it as my protection from the sun when needed. Can heal diaper rash and many many other things, I'd say its always good to have on hand. Try it in your coffee, delicious!
Lastly canola oil-I'd say stay away from it all together. It's got a high sulfur content and goes rancid very easily. During its processing the omega 3's turn into trans fatty acids. It has been shown to cause heart lesions and cause a vitamin E deficiency. It's made from the rape seed which is not suitable for human consumption due to the erucic acid it contains that has been associated to fibrotic heart lesions.
We have been scared away from good fats by the idea that they cause high cholesterol and heart disease. We have replaced them with low fat vegetable oils that are not healthy and do not keep the same properties when heated. The truth is, we need these fats and should be consuming them. So feel free to cook your eggs in butter and your greens in bacon fat, it's not as bad as you'd think, they provide you with many health benefits! I never miss the chance to add a good, grass fed butter to our meals, it adds flavor and it is very beneficial. Be sure to spend the extra money on good quality butter and animal fats though, commercial ones are full of chemicals and come from unhappy abused animals, that is not what you want to consume. Kerrygold is a great brand you can find in the health food store. Also ghee is a wonder addition to your diet and can be found all over, I find it is very tasty too. 
~ Janet ✌
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