While choosing a healthy cooking oil, the smoke point is the most important factor to consider. If the oil is heated beyond its smoking point a burnt or bitter flavour arises. “Smoke point” is the point at which the oil creates ‘smoke’ when heated. It is the maximum temperature allowed else poisonous and bitter taste chemicals are produced. Heating an oil past its smoke point might damage the molecular structure of fatty acids and generate potentially dangerous free radicals causing cellular damage that may lead to disease development.
Types of Oils
- Polyunsaturated Oils –
- Lower Smoke Point – Less than 375-degree F or 190 degree Celsius.
- Examples are – sunflower oil, flaxseed oil, safflower oil, grapeseed oil, walnut oil, and corn oil, soybean oil.
- Good for Sautéing, dressing, roasting.
- Monounsaturated Oils –
- Medium to high Smoke Point – between 375-degree F to 450-degree F or 190 degree Celsius to 240 degree Celsius.
- Examples are – Avocado oil, canola oil, olive oil, almond oil, peanut oil, sesame oil, coconut oil.
- Good for frying & baking.
- All Refined or Processed oils have a higher smoke point starting from 410-degree F or 210 degree Celsius.
- Refined Oils are the oils that undergo industrial-level refinement methods including bleaching, filtering, and high-temperature to remove and eliminate unwanted components.
- The result is a flavourless oil with a longer shelf life and a higher smoke point.
- In case of clarified butter, or ghee, same technique is used that extracts more fat from the butter.
- Unrefined, cold-pressed, raw, or virgin oils are processed without the use of chemical solvents. These oils have a higher polyphenol content and better nutrient retention. These unrefined oils also have lower smoke values and are more likely to go rancid. Hence, they must be stored properly.
Which oil is best for Baking ?
Any Oil that doesn’t go beyond its smoke point is considered good for cooking…..so chose yours
| Name of Oil | Smoke Point | Type | Flavor & Use |
| Olive Oil | 350°F (176°C) – Medium | Unsaturated fat | Almost Neutral flavour, good for baking |
| Coconut Oil | 350°F (176°C) – Medium | Saturated Fat | Good replacement of butter in Vegan Cooking & baking |
| Sesame Oil | 410°F (210°C) – High | Unsaturated fat | Versatile oil with mild nutty flavour |
| Safflower Oil | 510°F (265°C) -High | Unsaturated fat |
Neutral in flavour.
|
| Rice Bran Oil | 450°F (232°C) – High | Unsaturated fat | Versatile oil with mild nutty flavour |
| Canola Oil | 400-450°F (204-230°C) – Medium to High | Unsaturated fat |
Neutral in flavour.
|
| Grapeseed Oil | 390°F (195°C) – Medium | Unsaturated fat |
Neutral in flavour.
|
| Mustard Oil | 480°F (250°C) – High | Unsaturated fat | Pungent Flavour, Suitable for Savory dishes |
By Dr. Anubha Gupta
