Oil Smoke Points: How Hot is Too Hot?

When using oils in the kitchen, it's essential to choose wisely. Knowing how the oil is pressed ensures you're getting high-quality, nutrient-rich oil. If the oil is not pressed properly, the nutrients may be damaged, and you won't get the benefits you're looking for.

If you plan to cook with the oil (rather than using it in a dressing, smoothie, or other cold recipes), another important factor to consider is the oil’s smoke point.

What's a smoke point?

What’s Cooking America defines an oil's smoke point as: “the temperature at which it gives off smoke. The smoke point of oil depends to a very large extent on its purity and age at the time of measurement. A simple rule of thumb is that the lighter the color of the oil, the higher its smoke point. When frying, it is important to choose an oil with a very high smoking point. Most foods are fried between the temperatures of 350-450 degrees Fahrenheit so it is best to choose an oil with a smoking point above 400 degrees.“ When oil reaches its smoke point it will burn quickly. An oil that has reached it's smoke point should not be eaten.

It's so hot, the chickens are laying hard-boiled eggs

While you should be aware of the smoke points of the oils you cook with, you can rest assured that environmental temperature is not a factor even in the heat of summer. Flax oil, for example, has a low smoke point, but it still has to get to 225°F (107°C) before its nutrients are in danger of being damaged.

Many people are concerned about damage to oils from extreme heat during shipping (for example if the bottle sits in a hot mailbox for a day or more), but it isn’t getting hot enough outside for the oils to reach their smoke points. Even in hot climates like California, where temperatures can soar to 120°F, your oils are safe. The lowest smoke point is still well above any environmental temperatures you’d encounter.

Fun fact: the more polyunsaturated fats in an oil, the lower the smoke point. In other words, oils that have high omega-3 content are typically best kept out of the frying pan.

I mentioned before that it is important to be sure that you are buying a high-quality oil in the first place. One reason for that is that many companies use high-temperature pressing methods that damage the nutritional value of the oils. Methods that involve a lot of friction or that make use of steam are particularly bad for this. Writers for LifeSpa warn that: "Modern cold pressing heats the oil multiple times to staggering temperatures, rendering most oils rancid. Additionally, unrefined oils are so delicate that even just one photon of daylight will trigger a chain reaction of free radical damage that creates trans fats and other by-products that experts believe to be even more harmful than trans fats!"

So which oils are safe to cook with?

Oils with a smoke point of 350°F (177°C) or higher are generally safe for cooking. Some excellent choices include:

• Coconut Oil (360°F)
• Sesame Oil (410°F)
• Sunflower Oil (450°F)
• Rice Bran Oil (490°F)

Coconut oil is especially popular because it lends a nice flavor to the meal and has a very long list of health benefits. In terms of its smoke point, the Nutty Kitchen writers note that it: “is very heat stable so it makes an excellent cooking and frying oil. It has a smoke point of about 360°F (180°C). Because of its stability, it is slow to oxidize and thus resistant to rancidity, lasting up to two years due to high saturated fat content."

For low to medium cooking, stick to oils with smoke points between 350-400°F. For high-temperature frying, use oils with smoke points above 400°F.

Oils with lower smoke points, such as flax and pumpkin seed oil, are best enjoyed raw. Use them in salad dressings, smoothies, or simple no-heat recipes like dips. You can also drizzle them over hot foods after cooking to preserve their health benefits.

Final Thoughts

With any food, it's essential to read labels and know what you're putting into your body. Understanding the smoke points and benefits of the oils you use can significantly impact your overall health.

Resources:

http://whatscookingamerica.net/Information/CookingOilTypes.htm
http://www.cookthink.com/reference/29/What_is_an_oils_smoke_point
http://lifespa.com/dont-use-these-oils/