Confused About What Oils to Cook With? Here’s What You Need to Know
Is it just me, or is everyone confused about what oils to cook with?
I thought olive oil was okay for all cooking before I found out its smoke point was too low for high-heat cooking. Then I thought avocado oil was better, and before long, I was super confused!
So, let’s break it all down. To choose the right oils and fats to cook with, we need to understand things like processing, smoke point, and oxidation. These factors affect not just the taste of your food but also its nutritional value and, of course, your health.
What’s the Deal with Seed Oils?
You’ve probably heard about seed oils and their bad reputation. Oils like canola, palm, sunflower, and soybean often undergo high-heat processing and chemical treatments to extend shelf life. This processing can strip away beneficial nutrients like antioxidants and make the oils more prone to breaking down when heated. These oils are also high in omega-6 fatty acids, which we tend to consume in excess compared to omega-3s.
When overheated or degraded, these oils can form harmful compounds such as acrolein, which may damage cells, promote inflammation, and contribute to chronic diseases over time.
Understanding Smoke Point
The smoke point of an oil is the temperature at which it starts to break down and release visible smoke. When you cook oils past their smoke point, they release harmful chemicals like acrolein, which contribute to inflammation in the body.
For example:
Olive oil, often praised for its anti-inflammatory benefits, has a smoke point of around 350°F.
Avocado oil has a much higher smoke point (up to 520°F), making it better suited for frying or roasting without breaking down into harmful compounds.
High-Heat Cooking
So what do I use that is safe for high heat cooking?
Coconut Oil & Olive Oil both have a smoke point of about 350 degrees. While great for drizzling on salads or making dressings, it’s not ideal for high-heat methods like frying, sautéing, or roasting.
Beef Tallow has a smoke point of 400 degrees, making it a great option for pan frying, sauteing, and roasting under 400 degrees.
Ghee has a smoke point of 450 degrees, making it great for roasting!
Avocado Oil has the highest smoke point at 520 degrees, so it’s safe for for grilling, broiling, stir frying, searing.
Fats & oils with high smoke points are resistant to oxidation and breakdown when exposed to heat, meaning they don’t produce the harmful compounds that are produced by oils which are liquid at room temperature. These fats also stay stable during high-temperature cooking, making them ideal for frying, roasting, or sautéing.
Need More Guidance? I Got You
Want to know more about what oils and fats to cook with, plus how to shop for quality meats, produce, and dairy? I break this down and so much more in my Consuming with Clarity E-book, where I also cover how to spot processed foods and make informed choices. Start taking control of your kitchen—and your health—by learning what’s best for you and your family.