Understanding Cooking Oils

FIRST

1 Smoke Point = when the oil starts to smoke.

This is NOT a measure of health.

• It only tells you when visible smoke appears.

2 Heat Stability = how well the oil resists damage when heated.

This IS what matters for health.

• A high smoke point does NOT always mean the oil is healthy.

• A lower smoke point oil can still be very stable and healthy (EVOO).

SECOND: Here is EXACTLY how each oil behaves

A. Extra Virgin Olive Oil (EVOO)

✔ Best for health

✔ Very heat-stable due to antioxidants

✔ Good for all everyday cooking

(sautéing, roasting, stir-frying, pan-frying)

✔ Technically safe for deep frying

(but not practical because of cost + flavour changes)

✔ Lower smoke point

(but that does NOT mean it’s unsafe)

BOTTOM LINE:

EVOO is the #1 oil for most of your cooking.

B. Refined Olive Oil (“Light Olive Oil” / regular olive oil)

✔ Higher smoke point than EVOO

✔ Mild taste

✔ Good for medium–high heat (when you want no olive flavour)

Still high in monounsaturated fats (healthy fat type)

Fewer antioxidants than EVOO (so less protection at very high heat)

Not ideal for deep frying (less able to resist extreme heat)

BOTTOM LINE:

Use refined olive oil when you want olive oil fat quality BUT prefer a milder taste and slightly higher heat tolerance e (smoke point).

C. Refined Avocado Oil

✔ Very high smoke point

✔ Very heat-stable

✔ Neutral taste

✔ Good for high-temperature cooking

✔ Good for deep frying

Fewer antioxidants than EVOO

(not as healthy overall)

BOTTOM LINE:

Refined avocado oil is best for high heat stability high smoke point or when you need no taste however, fewer antioxidants than EVOO.

D. High-Oleic Sunflower Oil

✔ High smoke point

✔ Very heat-stable

✔ Neutral flavour

✔ Safe for high heat & deep frying

NB. - Must say “High Oleic” on the label

(regular sunflower oil is unstable)

BOTTOM LINE:

High-oleic sunflower oil is a budget-friendly, neutral, high smoke point and heat stable option.

OILS TO LIMIT FOR COOKING (especially frying or repeated heating)

• Regular sunflower oil

• Corn oil

• Soybean oil

• Cottonseed oil

• Generic “vegetable oil”

• Frying blends

These break down faster and form more unwanted by-products when heated repeatedly.

BOTTOM LINE:

These are OK occasionally — just don’t use them for regular frying.

Simple Summary

Use for most cooking:

✔ Extra Virgin Olive Oil (EVOO)

Use when you need higher heat or no flavour:

✔ Refined avocado oil

✔ High-oleic sunflower oil

✔ Refined olive oil (light olive oil)

Use less often, especially for frying:

• Regular sunflower

• corn

• soybean

• vegetable oil blends

Deep frying (occasional only):

✔ Refined avocado oil

✔ High-oleic sunflower oil

(EVOO is stable but not practical for deep frying.)

WHAT ABOUT OMEGA-6 AND OMEGA-3 BALANCE when it comes to cooking oils ?

Omega-6 and omega-3 fats are both essential.

The problem isn’t omega-6 itself — it’s that most diets contain too much omega-6 and too little omega-3.

To support a healthier balance:

• Use oils that are lower in omega-6 (like EVOO, avocado oil, high-oleic sunflower oil, refined olive oil).

• Limit frequent use of regular sunflower, corn, soybean, and vegetable oil blends.

• Increase omega-3 foods (salmon, mackerel, sardines, chia seeds, flaxseed, walnuts).

This approach supports a healthy fat balance without needing to avoid omega-6 completely.

IDENTIFYING THE DIFFERENT OILS

1. Extra Virgin Olive Oil (EVOO)

Typical packaging: dark green or dark amber glass to protect antioxidants.

 2. Refined Olive Oil / “Light” Olive Oil

Typical packaging: clear glass or light-coloured glass, often paler oil.

 3. Refined Avocado Oil

Typical packaging: clear or dark glass bottles, usually with a pale yellow or green tint to the oil.

 4. High-Oleic Sunflower Oil

Typical packaging: clear plastic bottle, medium–light yellow oil. Looks like regular sunflower oil, but label would say “High Oleic” (you won’t show label).

6. Coconut Oil

Typical packaging: clear glass jars or white plastic tubs.

7. Ghee

Typical packaging: glass jars, typically yellow-toned fat.