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Oil

When it comes to culinary oils, there are two main categories to consider. Frying oils, often called cooking oils, boast high smoke points, making them versatile for various cooking methods from sautéing to deep-frying. On the other hand, specialty oils, while not ideal for cooking due to lower smoke points, bring a wealth of flavor and nutritional benefits to the table.

Tom Tom Founder
Published:
September 29, 2023

Introduction

When it comes to culinary oils, there are two main categories to consider. Frying oils, often called cooking oils, boast high smoke points, making them versatile for various cooking methods from sautéing to deep-frying. On the other hand, specialty oils, while not ideal for cooking due to lower smoke points, bring a wealth of flavor and nutritional benefits to the table.

What is a Smoke Point?

The smoke point is the temperature when the oil begins to break, starts to burn, and starts smoking.

Frying Oils

  • 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.
  • 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.

Ensure Your Cooking Oil Has a High Smoke Point

  • 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.

Specialy Oils

  • When you are preparing your salad dressing or finishing your sauce, the smoke point is certainly not important.
  • The important thing to mention is oil that starts breaking could represent multiple health risks including cancer.

Examples of High Smoke Point Oils

(Frying Oils, Cooking Oils)

Some can handle temperatures up to around 400°F.

  • Canola Oil – read more here
  • Vegetable Oil – read more here
  • Sunflower Oil – read more here
  • Peanut Oil – read more here
  • Refined Avocado Oil – read more here
  • Refined Coconut Oil – read more here
  • Palm Oil – read more here
  • Refined Olive Oil – read more here
  • Grapeseed Oil – read more here
  • Ghee (clarified butter) – read more here
  • Lard – read more here

Read more about frying oils (cooking oils) here.

Examples of Low Smoke Point Oils

(Speciality Oils)

  • Extra Virgin Olive Oil (EVOO) – read more here
  • Sesame Oil – read more here
  • Unrefined Coconut Oil – read more here
  • Walnut Oil – read more here
  • Flaxseed Oil – read more here

Read more about speciality oils  here.

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”.
About the Author:
TomFounder
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