Every oil you cook with has a certain temperature called a smoke point. Once oil reaches this temperature while heating, it will begin to smoke and break down, becoming more oxidized. These oxidized parts of the oil may cause damage to cells inside your body, increasing your risk for health issues.
The good compounds/chemicals in fruits, vegetables, and healthy fats, known as antioxidants, help fight these oxidized parts of the oil. This is why it is so important to eat a well-balanced diet filled with quality plant-based foods. In fact, the American Institute for Cancer Research (AICR) recommends at least 2/3 of your diet come from quality plant-based foods like leafy greens, veggies, fruits, nuts, and seeds.
Vegetable oils, such as avocado oil, are mainly consumed raw in salads, but can also be used in cooking at high temperatures. This heating can promote the oxidation and degradation of bioactive compounds, such as unsaturated fatty acids, phytosterols, and antioxidants.
Best Uses for Low Smoke Point Oils
We recommend olive oil and coconut oil as finishing oils due to their low smoke point & flavor profiles. Most cooking requires a higher temperature than the smoke point threshold of these oils. If you do use heat with either olive oil & coconut oil, we recommend using it at low temperatures, like lightly sauteing food. Once the temperature rises to 350°F, the oils will start to smoke and oxidize. Olive oil contains waxes and residues from the extraction process that causes the oil to break down easier at lower temperatures.
Smoke Point And Uses of Common Cooking Oils
Cooking Oil |
Smoke Point |
Uses of Oil |
Extra Virgin Olive Oil |
320°F | Dressing, Lightly Sauté |
Coconut Oil |
350°F | Lightly Sauté, Bake, Spreads |
Canola Oil |
400°F | Fry, Bake |
Grapeseed Oil |
420°F | Sauté, Bake |
Peanut Oil |
450°F | Sauté, Bake, Fry |
Sunflower Oil |
450°F | Roast, Sauté, Fry |
Avocado Oil |
500°F+ | Bake, Roast, Sauté, Fry |
82% of Avocado Oil is FAKE – I am so HEATED (UC Davis Reveals Truth)
FAQ
What happens if avocado oil gets too hot?
What happens when you cook avocado oil?
Is it OK to reheat avocado oil?
What temp is safe for avocado oil?
What happens if you heat up avocados?
However, it’s important to note that heating up avocados can also have some negative effects. For example, heating up avocados can cause them to lose some of their nutritional value. This is because the heat can break down the healthy fats and other nutrients that are found in the fruit.
What are the effects of consuming avocado oil?
Avocado oil has a high amount of oleic acid, which has been shown to lower blood pressure, and may be able to help reverse the inflammatory processes associated with cardiovascular risk. It also inhibits the growth of cancer-causing cells.
Can you use refined avocado oil at high temperatures?
Do use refined avocado oil at high temperatures. While virgin and cold-pressed avocado oils are considered to be of higher quality, refined avocado oil is more commonly used for high-heat cooking due to its high smoke point. The smoke point refers to the temperature at which it begins to burn and smoke.
Is avocado oil good for high heat cooking?
With a high smoke point of over 500 degrees Fahrenheit, you can safely sear, fry, barbecue and bake at very high temperatures without burning the oil. It is also very high in vitamins and minerals, and is high in cholesterol reducing fats. So the short answer is yes using avocado oil is good for high heat cooking, but there is more to it than this.