Written by Martina Grace, RD
ARTICLES / BLOG

Choosing the right oil can make all the difference in your cooking, from flavor to health benefits. With so many options available, it can be overwhelming to know which oils are best suited for different dishes and cooking methods.

SMOKE POINT

Choosing the right oil for high-temperature cooking is crucial for maintaining both the flavor and nutritional value of your food. When oils are heated beyond their smoke point, they can break down and produce harmful compounds, such as free radicals. Free radicals are unstable molecules that can cause oxidative stress and inflammation in the body, potentially leading to various health issues over time.

OILS FOR HIGH-TEMPERATURE COOKING

Oils with a high smoke point are ideal for cooking methods that involve high heat, such as frying, sautéing, and searing. Here are some of the best oils for high-temperature cooking:

• Avocado oil has a smoke point around 520°F (271°C). Avocado oil is high in monounsaturated fats, particularly oleic acid. These fats are beneficial for heart health as they can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. The monounsaturated fats and antioxidants in avocado oil, such as vitamin E, have anti-inflammatory effects.

• Canola oil has a smoke point around 400°F (230°C). Canola oil contains omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which have anti-inflammatory properties. Canola oil is also low in saturated fat and high in monounsaturated fats, which are beneficial for cardiovascular health.

• Refined olive oil has a smoke point around 465°F (240°C). While refined olive oil may have fewer antioxidants compared to extra virgin olive oil, it still contains compounds that can help reduce inflammation in the body. It retains some of the health benefits of extra virgin olive oil while being more stable at high temperatures.

• Refined coconut oil has a smoke Point around 450°F (232°C). Refined coconut oil has a mild flavor and high smoke point, making it a versatile option for various cooking methods without imparting a strong coconut taste to dishes.

OILS FOR SALADS AND DRESSINGS

Oils with a lower smoke point are ideal for preparation methods that involve little to no heat, such as on salads, vegetables or for dressings. Here are some of the best oils for low-temperature cooking:

• Extra virgin olive oil has a smoke point around 375°F (191°C), although it varies depending on quality. This oil is rich in monounsaturated fats, particularly oleic acid, which is known to improve heart health. Extra virgin olive oil contains a variety of bioactive compounds, including oleocanthal and polyphenols, which have potent anti-inflammatory effects. The polyphenols and healthy fats in this oil are thought to help protect brain cells and improve cognitive function.

• Flaxseed and almond oil have a smoke point around 225°F (107°C). Flaxseed oil is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, which can help reduce LDL (bad) cholesterol levels and have anti-inflammatory properties. Almond oil is known for its skin benefits due to its high vitamin E content. Vitamin E is a powerful antioxidant that can protect the skin from oxidative stress, improve skin hydration, and reduce signs of aging.

• Walnut oil has a smoke point around 300-350°F (149-177°C). The omega-3 fatty acids in walnut oil have anti-inflammatory properties and can help reduce LDL (bad) cholesterol levels and improve overall heart health.

CONCLUSION

By selecting oils with appropriate smoke points for your cooking methods, you not only enhance the taste and texture of your dishes but also protect your health by minimizing the production of harmful compounds. For cooking, avocado oil has the highest smoking point, making it a great choice for frying, sautéing, baking and searing. Extra virgin olive oil may be one of the best olive to use on a regular basis in salads for it’s proven health benefits.

REFERENCE

Del Coro, K. (2024, June 3). Smoke points of cooking oils and fats. Verywell Fit. https://www.verywellfit.com/smoke-points-of-cooking-oils-4781972

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