When it comes to pan-frying an egg, drizzling oil over a salad or roasting veggies, one thing is for certain: you need healthy, heat-appropriate cooking oils to optimize the health benefits of whatever dish you are preparing. Here is our guide to healthy fats and oils and what temperature you can use with each one.
Cooking Oils and Their Optimal Temperatures
High Temperature Fats (for frying, over 375 F)
- Ghee
- Sesame Oil
- Palm Oil
- Peanut Oil
- Refined Sunflower Oil
Medium Temperature Fats (for sautéing, or baking, up to 375 F)
- Avocado Oil
- Butter
- Coconut Oil
- Olive Oil (refined)
- Grapeseed Oil
Low Temperature Fats (up to 250 F)
- Nut Oils
- Unrefined Vegetable Oils
- Hemp seed Oil (do not heat)
- Olive Oil (extra Virgin)
- Flax Oil (do not heat)
Note: Do not heat oils and fats past their smoking point. Doing so can turn them rancid and toxic.
Avoid or Reduce Consumption
Not only is it important to chose the correct oil depending on what temperature you will be cooking at, but certain oils should be avoided as much as possible. These inflammatory, industrial oils can wreck havoc on your health, especially when consumed in large quantities.
Oils to Avoid
- Canola
- Corn
- Soybean
- Sunflower
- Safflower
- Peanut
Always make sure to read nutritional labels and packaging to see if there are any hidden oils!
Originally posted 2018-06-29 09:26:49.
