Cooking with Fats: Smoke Points

Smoke point is when the oil is heated to a temperature at which it starts smoking. If an oil is heated to or beyond the smoke point, the chemical structure breaks down and can give foods and burnt or bitter flavor. This can also release free radicals that can worsen inflammation. You will want to avoid choosing oils that could burn during the cooking process because it can and will ruin your entire dish. It can also destroy nutrients in both the oil and food. Oil getting to this point can also be a fire hazard and should be taken off the heat immediately.

• No Heat: Do not use for cooking – Walnut Oil and Almond Oil (great for dressings)
  
  
• Light Heat: Gentle sautéing, can burn – Butter, unrefined sesame oil, unrefined sunflower oil, unrefined coconut oil
  
  
• Medium Heat: Most common, used for baking and regular sautéing – vegetable oil, extra virgin olive oil, grapeseed oil, refined sesame oil, avocado oil
  
  
• High Heat: Frying, stir frying, broiling – refined coconut oil, canola oil, peanut oil, refined sunflower oil, refined avocado oil 

NOTED OILS are the most common, least expensive, and easiest to find.   

* Special Note: Butter does well in baking but does not handle sautéing at a high temperature.