Oil

When you select an oil that is great for your cooking and food preparation, it is important to consider the nutrients, the health benefits, but most importantly the smoke point. The smoke point is the temperature when the oil begins to break, starts to burn, and starts smoking. At the same time, it will start to get stickier on your pan, which is the exact opposite of what you want from your oil.

When you are preparing your salad dressing or finishing your sauce, the smoke point is certainly not important. However, anytime you expose oil to a temperature (especially the higher temperatures needed during deep frying, stir frying, shallow frying, pan frying or sautéing), the smoke point of the oil you have selected should be considered. The important thing to mention is oil that starts breaking could represent multiple health risks including cancer.

While there are general opinions about which oils usually have a high smoke point, always double check with the exact product to make sure. The final smoke point depends on more factors than just the main ingredients.

Examples of High Smoke Point Oils

In my recipes, I refer to these as frying oils (oils that can handle temperatures around 400°F).

• Semi refined/refined version of oils (such as Canola, Sunflower, Safflower, Soy, peanut, corn, etc.)
• Avocado Oil
• Coconut oil
• Palm Oil
• Ghee (clarified butter)

Examples of Low Smoke Point Oils

• Unrefined version of oils (such as Canola, Sunflower, Safflower, Soy, peanut, corn, etc.)
• Extra Virgin Olive Oil
• Butter

Combining Oils

Would you like to enjoy the taste of low smoke point oils for preparation on high temperature? Combine your low smoke point oil with a high smoke point oil to solve this problem. Your low smoke oil will now be able to handle higher temperatures. Be aware and raise the temperature wisely to avoid reaching the smoke point. Use more high smoke point oil and place it first into the pan before the low smoke oil.

Solid or Liquid?

It is not important whether you use liquid oil (canola oil) or solid oil (coconut oil) for cooking. Decide what works best for you and also consider the taste. Some oils like an avocado oil as opposed to grape seed oil have a distinct flavor.

Be aware of Hydrogenated Oils

Try to avoid partially or fully hydrogenated oil (read here why). While a lot of kinds of oil can act and look like “natural oil”, it is always good to double check with the label and make sure that there is no information about “including hydrogenated oils”.