The Safest Ways to Cook with Healthy Fats

It’s becoming common knowledge that knowing what oils and fats are healthiest to eat and cook with is important. Perhaps just as important, but often less discussed, is how we cook with those oils.

Cooking oils incorrectly for the types of fats they contain can damage them and make what would otherwise be a healthy choice into one that supports inflammation and contains carcinogens.

But with a little knowledge and some easy swaps, the right oils for the right meals can be both delicious and health-supporting.

What is “Smoke Point” and Why is it Important?

When we talk about oils, what we are really speaking of is fats, or fatty acids. Fat, along with carbohydrates and protein, is a macronutrient necessary for body functions. Fats come in many forms, both from animal and plant sources. They can be solid or liquid and are a combination of different types.

These types are based on the structure of the lipid molecule and whether single or double bonds are found at key junctures. Saturated fats have only single bonds and are more stable, while unsaturated fats have double bonds that are more susceptible to damage. A monounsaturated fat has one double bond but a polyunsaturated fat has more, making it even more sensitive.

While all fats contain a mix of fatty acid types, we call a fat by the type found in the highest levels.

These differences in the structures of fats lend different oil characteristics that may make it better for varying usage. The most important factor is a fat’s smoke point.

The Smoke Point and Oxidation

The smoke point is the temperature at which a fat burns, releasing smoke. That smoke is an indication of oxidation.

Unfortunately, there is research pointing to oils producing oxidation products even prior to that smoke point. These oxidation products include aldehydes, which can impair cellular function and are linked to cancer and cardiovascular disease.

The consumption of oxidized fats has been linked to a number of health concerns, including atherosclerosis, Alzheimer’s disease, cancer, and accelerated aging. This is due in part to the release of free radicals that promote inflammation in the body.

One of the biggest problems is that there is much conflicting information about what the smoke points for each oil and fat are. Refining an oil raises its smoke point but may also deplete certain nutrients.

The best way to approach these fats is with a range in mind, which can guide what type of cooking (or not cooking at all) is suitable.

Olive Oil

Partially due to its place in the well-touted Mediterranean Diet, olive oil has been regarded as one of the healthiest fat options. But olive oil is high in monounsaturated fats, so while it is not especially sensitive to heat, it cannot tolerate high heat. For higher temperatures, olive oil that is more refined and not virgin is better but contains fewer antioxidants.

Smoke point: Extra virgin 320-350°, virgin 410-420°

Usage: Great for drizzling after cooking, can be used for a light sauté

Flavor: Extra virgin has a stronger, sometimes grassier flavor, but olive oil in general tends to have a mild flavor that is especially good for savory dishes

Coconut Oil

Often vilified for its high saturated fat content, coconut oil has been used in parts of the world for thousands of years. Coconut oil, a solid at room temperature, requires very little refining and is very shelf-stable. More refined versions have a milder and less sweet flavor but are lower in naturally occurring nutrients. The saturated fat in this oil has not been found to increase the risk of heart disease and can in fact be part of a healthy diet.

Smoke point: Unrefined 350°, refined 400°

Usage: Because of its higher smoke point, it can be used in most cooking except for high-heat roasting and grilling

Flavor: Has a distinct coconut flavor that pairs well with sweet dishes, refined versions are milder

Avocado Oil

High in monounsaturated fat, avocado oil is a wonderful alternative to the very refined canola oil (aka rapeseed oil). Its mild flavor and higher smoke point have helped this oil blow up in popularity in recent years. While not the cheapest oil, and therefore not usually used for frying despite its smoke point, avocado oil is versatile and rich in vitamins.

Smoke point: 520°

Usage: Great for baking, roasting, sautéing and just about any other forms of cooking

Flavor: Very mild so it works for both sweet and savory dishes

Butter and Ghee

Besides being delicious, butter can be a great cooking option, with ghee being a better one for higher temperatures. Ghee, or clarified butter, has had the proteins removed, allowing it to stand up to higher heat without burning. Butter is a saturated fat and stays solid at a higher temperature than coconut oil, which is why it is often used in baking. Grass-fed butter will have the highest level of nutrients, including vitamin K, as well as A, D, and E.

Smoke point: butter 350°, ghee 485° (assuming highest purity or removal of milk solids)

Usage: Butter is perfect for baking, ghee works well for roasting and even grilling, but just about anything

Flavor: Buttery of course! Choose unsalted in order to control salt levels yourself

Animal Fats

Lard from pigs or tallow from cows can be a surprisingly good cooking fat, despite what many of us were raised to believe. For those who grew up in the heyday of margarine, lard was always considered a four-letter word. But as long as you can find clean, pasture-raised products, lard and tallow are healthy saturated fats with a medium-high smoke point.

Smoke point: 370°

Usage: If you are roasting meat and need added fat, these are a perfect option

Flavor: Very savory and distinct

Omega-3s

Omega-3 fatty acids, like fish, hemp, and flax oils, are polyunsaturated fats. These are great for cardiovascular and brain health but should not be heated at all. In fact, they should be stored in the fridge because of their sensitivity to heat.

The danger in cooking oils and fats at or beyond their smoke point comes in creating carcinogenic compounds. Plus they gain a burnt flavor as well. The best way to avoid this is to know the right cooking styles for all the amazing and healthy fats out there.

There are so many to choose from, each with its own benefits. This is why keeping a variety of oils in your kitchen will give you the most options, depending on what and how you’re cooking.

Roasting meat and veggies? Grab some lard!

Baking some sweet goodies? Maybe butter is better!

Pan cooking a stir fry? Olive oil can work wonders!

Have fun with trying out different combinations based on these smoke points. Still don’t know where to start? Try this Shrimp Taco recipe. Or this one for a  Vegetable Bean Soup.

If you love learning how to cook in a nourishing and healthy way, you’ll love the Nutrition Therapy Institute’s Natural Food Chef program. If you’d like to know more about the program and all the career paths you can utilize with your certification, you can attend a live cooking demonstration. There are many upcoming dates to choose from!

About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.

Images: Photo by Frank Zhang on Unsplash; Photo by Sebastian Coman Photography on Unsplash