Smoke Points | How not to send smoke signals while cooking with oil and related health dangers
Channel: Nutrient Miracles
Date: 2023-01-16

Smoke Points | How not to send smoke signals while cooking with oil and related health dangers  FULL LIST OF TEMPS BELOW

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Today we answer the question, what is a “Smoke Point", and why is it important when cooking with oils/fats? 

The “smoke point” is literally the point where oil starts smoking and sending up some serious smoke signals! 

Oils, butter, and lard are considered fats, albeit some healthier than others as we have discovered.

Unrefined oils, called “virgin” or cold-pressed, are made from nuts & seeds which are packed with minerals, enzymes and nutrients that don’t do so well with heat because heat depletes the nutritional value. 

These are best when used for cooking at lower temperatures. 

Manufacturers of oils have been using an industrial refinement process in order to mass produce oils with higher smoke points, a refining process.

The process can include bleaching, filtering and high temperature extracting of the nutrients in order to raise the smoke point(s). 

This process also gives the oil a neutral flavor, a longer shelf life, and a higher smoke point.

The danger for consumers is not well communicated that if you surpass the smoke point of an oil, you are creating pure free-radicals and a substance called acrolein. 

Acrolein is the smell and flavor that occurs from burning oils and fats.

This can actually cause respiratory failure and death if it is prolonged exposure (see the Department of Health and Human services article linked below).

*All neutral oils listed on this chart are refined; though unrefined versions of them do exist, these are the varieties most common to a home cook's repertoire. Meanwhile, the majority of flavorful oils are expeller-pressed and, though available refined, are often quite costly and uncommon.
According to experts, the following five oils are the most healthy:
Olive Oil
Avocado
Sesame
Safflower
Peanut Oil

Note: Make sure you are buying true extra virgin olive oil. Look for unrefined 100 percent extra virgin oil, a recent harvest date, and a dark bottle. Organic is ideal, but it does come at a higher cost.
Caution : Never store unrefined oils/fats on the stove or near a heat source. Some oils such as sesame oil should be refrigerated.

Type of Fat            Smoke Point                  Neutral?* 
Safflower Oil          510°F/265°C                  Yes 
Rice Bran Oil          490°F/260°C                  Yes 

Light/Refined
Olive Oil                   465°F/240°C                  Yes 
Soybean Oil            450°F/230°C                  Yes 
Peanut Oil               450°F/230°C                  Yes 
Clarified Butter       450°F/230°C                  No 
Corn Oil                   450°F/230°C                  Yes 
Sunflower Oil          440°F/225°C                  Yes 
Vegetable Oil          400-450°F/205-230°C  Yes 
Beef Tallow             400°F/205°C                  No 
Canola Oil                400°F/205°C                  Yes 
Grapeseed Oil          390°F/195°C                 Yes 
Lard                           370°F/185°C                  No 
Avocado Oil 
(Virgin)                     375-400°F/190-205°C   No 
Chicken Fat             375°F/190°C                   No 
Duck Fat                  375°F/190°C                   No 
Vegetable 
Shortening               360°F/180°C                   Yes 
Sesame Oil              350-410°F/175-210°C    No 
Butter                       350°F/175°C                    No 
Coconut Oil             350°F/175°C                    No 
Extra-Virgin 
Olive Oil                    325-375°F/165-190°C   No 

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References:
https://studyfinds.org/best-healthy-cooking-oils-2023/
https://dhss.delaware.gov/dph/files/acroleinfaq.pdf
https://www.seriouseats.com/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter

Disclaimer:
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