There is a lot of information about what oils to use, and which ones to avoid. Depending on what you are using them for, you need to be aware of the smoking point if you are cooking with them due to the way they break down and oxidise – which is bad for you.
Here are the smoking points of some oils, so you can make an informed decision. Where a range has been indicated in my research, I have taken an average, to make it easier. I have ranked these by my preference, taking into consideration the general health benefits, cost effectiveness – and why an oil may be more or less healthy (due to types of fatty acids and other chemical factors).
Many oils are really good for you – but best keep heating to a minimum.
| C | ||
| Coconut oil – virgin | 180 | Excellent health benefits, medium heat point |
| Extra virgin olive oil | 165 | Excellent health benefits, medium heat point |
| Avocado oil | 270 | Good health benefits, very high heat point |
| Ghee (clarified butter) | 252 | Good health benefits, high heat point |
| Butter | 175 | Good health benefits, medium heat point |
| MCT oil (from coconut) | 160 | Excellent health benefits, medium heat point. Tends to be more expensive than coconut oil. |
| Hemp oil | 165 | Excellent health benefits, medium-low heat point |
| Rice Bran oil | 260 | High trans (bad) fats, chemically unstable with heating, but high heat point |
| Peanut oil | 225 | Minimally used generally. Fatty acid ratio imbalanced. High heat point |
| Grapeseed oil | 195 | Higher smoke point, but very chemically unstable. Not recommended |
| Canola oil | 205 | High trans (bad) fats and unstable when heated, but high heat point. Not recommended |
| Other seed and vegetable oils | High trans (bad) fats and unstable when heated, but high heat point. Not recommended |