Cooking Oil Smoke Points

Common Cooking Oil Smoke Points

We often discuss the benefits of healthy oils, but we rarely address the smoke point—the temperature at which these oils become damaged and lose their health benefits.

Here's a brief overview of why these oils are considered healthy: (The list excludes polyunsaturated oils, which are highly reactive and can harm your cells by taking their hydrogen atoms). They also exclude processed oils, such as non-organic coconut oil. In the extraction process, hexane, a flammable hydrocarbon similar to gasoline, is used to separate the oil from the coconut flesh. Hexane dissolves the oil, allowing it to be "rinsed" out of the coconut. Afterward, the hexane is boiled off, leaving behind the coconut oil. However, not all hexane can be removed, and it is a carcinogen. Additionally, it damages some of the long-chain fatty acids that are valued for their antibacterial properties.

So, for cooking, here are the smoke point temperatures for the healthy oils.

Oil                                   Temperature

Avocado                          482

Beef Tallow                     480

Butter                               302

Clarified butter              482

Coconut Oil                    350

EV Olive Oil                     374

Butter has the lowest smoke point, while coconut and olive oils are only slightly higher. For high-temperature frying, like in a wok, opt for avocado oil, beef tallow, or clarified butter.

The entire list can be found on Wikipedia. It contains processed variants of the aforementioned oils, along with all types of corn oil, canola oil, and seed oils, which we recommend avoiding. Since they are widely used, it’s best not to purchase them for home use to minimize your exposure.

Happy cooking !

Vibrant Life Center