The Ins & Outs of Oils

Little Known Oil Facts

Believe it or not, the oil you cook with effects more than just flavor. 
Oils are delicate, and cooking with the wrong one can compromise the oil’s nutrients and turn them into carcinogens! 

Smoke point – the temperature at which oil begins to burn, producing smoke – is the most important factor in determining which oil to use. In general, palm, canola and vegetable oil are highly processed, so steer clear as often as possible.

This simple guide will help you choose the right one to put in your pan:

  • High Heat - (frying, baking)- unrefined avocado oil, peanut oils

  • Medium high (baking, searing, sauté)- ghee (clarified butter), extra virgin olive oil, coconut oil

  • Medium heat (sauté, stir-fry)- unrefined sesame oil, unrefined virgin coconut oil

  • Low heat (light sauté)- extra virgin olive oil

Conclusion: Stock up on avocado, olive, and coconut oil (but make sure they’re pure – labels may read as one oil, but contain canola and/or vegetable oils as well). 

All three are versatile. Avocado and olive oil are rich in unsaturated fats which protect your cells against free radicals, and are anti-inflammatory. Coconut oil has saturated fats which help with heart heath, increase good cholesterol and reduce inflammation (it’s not poison, promise!). 

Whichever oil you use, be mindful about consumption levels, and always keep your oil bottles tightly sealed and out of direct light to prevent oxidization.