Have you been cooking up a storm leading up to the holiday season? Have you ever wondered if there are a lot of factors contributing to maintaining your health, not just the freshest ingredients or the less chemically processed meat and spices? The oil you choose also plays a significant part in contributing to your overall health.

While we know this is a choice for long-term habits, not just for the holiday season, leading up to the New Year might be a perfect time to reassess our choices and make it a resolution to start small. Whether or not you decide to make a change, starting with basic awareness of your options is a good step. With rising living costs, we understand that everyone needs to make decisions that work best for their family.

The “best” cooking oil depends on your cooking needs, health goals, and taste preferences.

Smoke Point

To determine on which cooking oil to use, it all depends on the smoke point. The smoke point of cooking oil is the temperature at which it starts to smoke, break down, and release harmful compounds. Choosing the right oil based on its smoke point ensures better flavour and safety during cooking. Here’s a guide to common oils and their smoke points:

High Smoke Point (Best for Frying & Searing, 204°C+):

• Avocado Oil (Refined): ~270°C (520°F)
• Ghee (Clarified Butter): ~252°C (485°F)
• Rice Bran Oil: ~232°C (450°F)
• Safflower Oil: ~232°C (450°F)
• Sunflower Oil (Refined): ~232°C (450°F)
• Grapeseed Oil: ~215°C (420°F)

Medium Smoke Point (Best for Sautéing, Stir-frying, or Baking, 149–204°C):

• Olive Oil (Virgin): ~200°C (390°F)
• Coconut Oil (Refined): ~204°C (400°F)
• Canola Oil: ~204°C (400°F)
• Peanut Oil: ~232°C (450°F)

Low Smoke Point (For Dressings or Low-Heat Cooking, Below 149°F):

• Extra Virgin Olive Oil: ~160°C (320°F)
• Flaxseed Oil: ~107°C (225°F)
• Unrefined Walnut Oil: ~160°C (320°F)

Unrefined vs. Refined Oils

The difference between refined and unrefined oils lies in how they are processed, which affects their flavour, nutrient content, smoke point, and overall use. Here’s a breakdown:

Unrefined Oils:

• Processing: These oils are minimally processed, often extracted using mechanical methods like cold pressing, and without chemical solvents or high heat.
• Flavour: Retain their natural flavour, aroma, and colour. For example, extra virgin olive oil has a robust, fruity flavour.
• Nutrients: Higher in nutrients like vitamins, antioxidants, and phytonutrients since they are not exposed to intense processing.
• Smoke Point: Lower smoke point due to the presence of impurities and natural compounds. Best for low-heat cooking, dressings, or drizzling.
• Examples: Extra virgin olive oil, unrefined coconut oil, and flaxseed oil.

Refined Oils:

• Processing: Undergo additional processing, such as filtering, bleaching, or deodorizing, often using heat or chemical treatments to remove impurities and improve shelf life.
• Flavour: Neutral flavour and lighter colour since natural compounds are removed during refining.
• Nutrients: Lower nutrient content because refining strips away some of the vitamins and antioxidants.
• Smoke Point: Higher smoke point, making them better for high-heat cooking like frying or sautéing.
• Examples: Refined avocado oil, canola oil, and refined sunflower oil.

Key Considerations:

• Choose unrefined oils for cold dishes, dips, and when you want to preserve flavour and nutrients.
• Opt for refined oils for frying, roasting, or other high-heat methods where a neutral taste and higher smoke point are needed.

Quick Tip: If an oil isn’t labeled “refined” or “unrefined,” it’s often refined by default unless it states otherwise (e.g., “virgin” or “cold-pressed” typically indicates unrefined).

Happy cooking! May your dishes be delicious and your oils always hit the right smoke point!