Which Oils Should I Cook With?

Guest Post by Cassie Mendoza-Jones – naturopath, nutritionist and herbalist (this one is for you Sam! :))When it comes to cooking with oils, things can get very confusing! All fats and oils have their own ‘smoke point’ – the temperature at which the oil or fat will begin to break down, deteriorate and become rancid. This can have health implications as when fats and oils break down they can release free radicals which cause stress and damage on a cellular level. Below is a list of the best fats and oils to cook with, at any heat. If in doubt, always go with an oil that has a high smoke point.

At Low Heat

• Olive oil has a low smoke point so it’s best used when cooking at low-medium heats, or added to food at the end of cooking. I absolutely love extra virgin olive oil and use it almost daily. Extra virgin olive oil has the lowest smoke point, of around 190°C while virgin olive oil has a smoke point of 199°C and the extra light oil has a smoking point of 242°C. Since extra virgin is the best variety to be consuming, I’d say just use it when cooking at low-medium heats.

At Medium Heat

• Refined macadamia nut oil is good to sautéing, pan-frying, stir-frying, grilling and baking. It has a smoking point of about 200°C, although I always prefer to use this oil drizzle over salads or in baking at lower temperatures.
• Organic canola oil is not as bad as many people think! It has a smoke point of between 190-232°C. It contains omega-6 fatty acids and a little omega-3 fatty acids. As long as you buy organic canola oil, you’re in the safe zone. Avoid if you can only find non-organic as canola plant crops are some of the most heavily genetically modified crops in the world.
• Organic butter has a smoking point of about 177°C. Try sautéing veges in a little organic butter and a little olive oil – this way the butter will protect the olive oil from smoking and going rancid.

At High Heat

• Coconut oil is high in saturated fat, mostly lauric acid which is the saturated fat found in breast milk. It is antiviral, antifungal and antibacterial and possesses antioxidant activity. It can also speed up your metabolism. Use it in stir-fries and in baking.
• Ghee (clarified butter): Ghee has a higher smoke point than butter (up to 250°C depending on the clarity) since the clarification removes all traces of milk solids, which can burn at these higher temperatures. This means ghee is suitable for those who are lactose intolerant – yay!
• Grapeseed oil has a really high smoking point of about 200°C. It is high in vitamin E (a great antioxidant) and contains polyunsaturated fats. It has a mild nutty flavour and is a perfect choice for sautéing, frying or salad dressings.
• Ricebran oil has a high smoke point and has been found to lower cholesterol! Use it when sautéing or pan-frying as well as in baked goods.
• Avocado oil has a surprisingly high smoke point of 271°C. It has a nutty taste. Use it in your stir-fries and when searing fish or veges.
• Sesame and refined peanut oil. Sesame oil can come in either a light, mild Middle Eastern form or a darker version made from toasted sesame seeds and used more in Asian cooking. Sesame oil has a smoke point of about 180°C while refined peanut oil a high smoke point of 232°C. I think they’re best used in Asian-inspired stir-fries.

Oils You Should Never Cook With

• Flaxseed oil goes rancid very quickly once heated. That means it can actually cause oxidative damage to our cells, instead of keeping them hydrated and protected! Keep it in the fridge and drizzle over your salads or add a little to your breaky smoothies. It is high in omega 3 fats however the essential fats in flaxseed oil aren’t as readily available to our bodies as the omega-3 fatty acids in fish and eggs.
• Any unrefined nut or seed oils such as walnut oil, pumpkin seed and pecan oil are usually best just drizzled over salads or vegetables.

 About CassieCassie Mendoza-Jones is a dedicated, caring and passionate naturopath, nutritionist and herbalist who believes in the healing power of nature. She has particular interests in stress, exhaustion and adrenal fatigue, anxiety and depression, disordered eating, weight loss and digestive disorders as well as hormonal imbalances and women’s health issues. Cassie is passionate about helping her clients achieve their goals of health, balance and wellbeing through nutritional and herbal treatment, education and motivation. You can visit her website, find her on Facebook or Twitter, or read some of her previous blog posts.