What is smoke point when we are talking about cooking oil? Smoke point refers to the temperature at which an oil starts to burn and smoke. Different types of cooking oils have different smoke points. How to choose the right cooking oil depends on your needs and how you are going to use it for. In general, the more refined an oil, the higher its smoke point, because refining removes impurities and free fatty acids that can cause the oil to smoke. Refined oils typically have a neutral taste and odour and a clear appearance.
Heat and light can generate free radicals that degrade an oil’s taste and quality over time. Make sure you store cooking oils in a cool, dark cupboard or in the refrigerator.
Chart of Cooking Oils (recreated based on the article of ‘Smoke point’ matters when cooking with oil)
The best cooking oil:
- Olive oil: is a common cooking temperature which means it has lower smoke point; good for baking and for low to medium heat cooking.
- Avocado oil: higher smoke point; good for deep frying, stir-frys, grilling, broiling, and baking.
- Canola oil: high smoke point; work well for high heat cooking.
- Sesame oil: medium-high smoke point; can be used for general-purpose cooking, sautéing, salad dressing, and high-heat recipes.
- Safflower oil: higher smoke point; good for high heat cooking, example: barbecuing, frying.
- Flaxseed oil: very low smoke point which should not be used for cooking at all.
- Walnut oil: low smoke point. It isn’t good for cooking but works well with drizzles on top of your foods. Be aware of nuts allergy!
- Peanut oil: high heat smoke point; good for cooking in high heat dishes. However, as nuts allergic people, this should be considered dangerous to them. My elder son is allergic to nuts, especially peanuts. I always ask if the dish prepared with peanut oil.
- Sunflower oil: high smoke point. Be aware of its high content of omega-6 fatty acids, which is pro-inflammatory. Consume accordingly.
- Vegetable oil: depends on the source of the oil and its purpose of uses; most of the blended sources of shelves are canola, safflower, sunflower, soybean, palm, and corn.
- Coconut oil: high smoke point, and content with high saturated fat. Suggested to use in moderation; can be used with high-heat cooking and frying goods.
Enjoy delicious foods and taking good care of your health!
Reference:
· The Globe and Mail: What is ‘smoke point’ and does it matter when cooking with oil? https://www.theglobeandmail.com/life/health-and-fitness/health/smoke-point-matters-in-cooking-with-oil/article26569060/
· Healthline: 4 healthier cooking oils https://www.healthline.com/nutrition/best-cooking-oils
· Time: The 10 best and worst oil for your health https://time.com/5342337/best-worst-cooking-oils-for-your-health/
· Everydayhealth: 11 best and worst oils for your health https://www.everydayhealth.com/news/best-worst-oils-health/
