It is well known that it is important to know which oils and fats are healthier to eat and cook with. Perhaps just as important, but often less discussed, is how we cook with these oils.
Cooking oils in the wrong way for the types of fats they contain can damage them and turn what would otherwise be a healthy choice into one that supports inflammation and contains carcinogens.
But with a little knowledge and a few easy swaps, the right oils for the right meals can be both delicious and healthy.
What is “Smoke Point” and why is it important?
When we talk about oils, what we are really talking about are fats or fatty acids. Fat, along with carbohydrates and protein, is a macronutrient essential for body functions. Fats come in many forms, from both animal and plant sources. They can be solid or liquid and are a combination of different types.
These types are based on the structure of the lipid molecule and whether single or double bonds are found at key points. Saturated fats have only single bonds and are more stable, while unsaturated fats have double bonds that are more prone to damage. A monounsaturated fat has one double bond, but a polyunsaturated fat has more, making it even more sensitive.
While all fats contain a mixture of fatty acid types, we name a fat by the type found in the highest levels.
These differences in the structure of fats impart different oil characteristics that may make it better for a variety of uses. The most important factor is the smoke point of a fat.
The smoke point and oxidation
Smoke point is the temperature at which a fat burns, releasing smoke. This smoke is an indication of oxidation.
Unfortunately, there are studies that show this oils that produce oxidation products even before this smoke point. These oxidation products include aldehydes, which can they damage cellular function and are linked to cancer and cardiovascular disease.
Consuming oxidized fats has been linked to a number of health concerns, including: atherosclerosis, Alzheimer’s disease, cancer and accelerated aging. This is partly due to the release of free radicals that promote inflammation in the body.
One of the biggest problems is that there is a lot of conflicting information about smoke points for each oil and fat. Refining an oil raises its smoke point but can also deplete some nutrients.
The best way to approach these fats is with a range in mind, which can guide what type of cooking (or none at all) is appropriate.
Olive oil
Partly because of its place in the much-hyped Mediterranean Diet, olive oil has been viewed as one of the healthiest fat choices. But olive oil is high in monounsaturated fats, so while it’s not particularly heat sensitive, it can’t tolerate high heat. For higher temperatures, olive oil that is more refined and not virgin is better but contains less antioxidants.
Smoke point: Extra virgin 320-350°, Virgin 410-420°
Use: Ideal for cooling after cooking, can be used for light sautéing
Taste: Extra virgin has a stronger, sometimes grassier flavor, but olive oil generally tends to have a mild flavor that is particularly good for savory dishes
Coconut oil
Often reviled for its high saturated fat content, coconut oil has been used in parts of the world for thousands of years. Coconut oil, a solid at room temperature, requires very little refining and is very shelf stable. The more refined versions have a milder and less sweet taste, but are lower in natural nutrients. The saturated fat in this oil has was not found to increase the risk of heart disease and can even be part of a healthy diet.
Smoke point: Unrefined 350°, refined 400°
Uses: Because of its higher smoke point, it can be used in most cooking except baking and high-temperature grilling
Taste: Has a distinct coconut flavor that pairs well with sweet dishes, refined versions are milder
Avocado oil
High in monounsaturated fats, avocado oil is a wonderful alternative to highly refined canola oil (also known as rapeseed oil). Its mild flavor and higher smoke point have helped this oil soar in popularity in recent years. Although not the cheapest oil, and therefore not commonly used for frying despite its smoke point, avocado oil is versatile and rich in vitamins.
Smoke point: 520°
Use: Ideal for baking, roasting, sautéing and almost any other form of cooking
Taste: Very mild, so it works for both sweet and savory dishes
Butter and ghee
As well as being delicious, butter can be a great cooking choice, with ghee being better for warmer temperatures. Ghee, or clarified butter, has had the proteins removed, allowing it to withstand higher heat without burning. Butter is a saturated fat and remains solid at a higher temperature than coconut oil, which is why it is often used in baking. Grass-fed butter will have the highest level of nutrients, including vitamin K, as well as A, D and E.
Smoke point: butter 350°, ghee 485° (assuming higher purity or removal of milk solids)
Uses: Butter is great for baking, ghee works well for baking and even grilling, but just about anything
Taste: Buttery of course! Choose unsalted to control your salt levels yourself
Animal Fats
Pig lard or cow fat can be a surprisingly good cooking fat, despite what many of us believe. For those who grew up in the heyday of margarine, lard was always considered a four-letter word. But as long as you can find clean, pasture-raised products, lard and tallow are healthy saturated fats with a moderate to high smoke point.
Smoke point: 370°
Use: If you are roasting meat and need additional fat, these are a perfect choice
Taste: Very salty and distinct
Omega-3
Omega-3 fatty acids, such as fish, hemp and flaxseed oils, are polyunsaturated fats. They are great for cardiovascular and brain health, but they should not be heated at all. In fact, they must be kept in the refrigerator due to their sensitivity to heat.
The danger in cooking oils and fats at or beyond their smoke point is entering creating carcinogenic compounds. In addition, they acquire a burnt taste. The best way to avoid this is to know the proper cooking styles for all the amazing and healthy fats out there.
There are so many to choose from, each with their own benefits. That’s why keeping a variety of oils in your kitchen will give you the most options, depending on what and how you’re cooking.
Roasting meat and vegetables? Grab some lard!
Are you baking some sweets? Maybe butter is better!
Pan cooking a stir fry? Olive oil can do wonders!
Have fun trying different combinations based on these smoke points. Still don’t know where to start? Try this Shrimp Taco recipe. Or this one for a vegetable stew.
If you love learning how to cook in a nutritious and healthy way, you’ll love the Nutrition Therapy Institute’s Natural Food Chef program. If you want to learn more about the program and all the career paths you can take with your certification, you can watch a live cooking demonstration. There are many upcoming dates to choose from!
About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her private nutrition therapy practice. She now offers writing and editing services to nutritionists and other health professionals around the world through her business, Family Tree Nutrition.
Images: Photo by Frank Zhang on Unsplash. Photo by Sebastian Coman Photography on Unsplash
