How to Cook with Oils/Fats

This is wonderful info about heating and storage of oils/fats extrapolated from a chart that was made by one of my professors:  Rebecca Snow, MS, CNS, RH (AHG)

 via marthamontenegro.com

via marthamontenegro.com

OILS/ FATS with COOKING TEMPERATURE & COMMENTS

Almond Oil

Low-heat cooking, no heat

Refrigerate. Use within 3 months of opening.

Black Current Oil

Nutritional supplement, no heat

Refrigerate

Borage Oil

Nutritional supplement, no heat

Contains very toxic long-chain fatty acids

Not recommended

Butter

High heat

Salted butter is much harder to digest than unsalted

Unsalted goes rancid more easily

Refrigerate or use crock.

Canola Oil

Medium heat

Not recommended unless certified as organic.

Coconut Oil

High heat

Does not need refrigeration but keep cool

Corn Oil

Medium heat

Often pesticide contaminated

Highly processed

Not recommended

Evening Primrose Oil

Nutritional supplement, no heat    

Refrigerate.

Fish Oils

Nutritional supplement, no heat

Refrigerate

Use within 2 months of opening.

Flaxseed Oil

Nutritional supplement, no heat

Refrigerate

Use within 3 months of opening

Ghee (clarified butter)

High heat

Does not need refrigeration but keep cool

Hemp Oil

Nutritional supplement, no heat

Almost always contaminated

Not recommended unless certified organic

Margarine

If partially-hydrogenated or trans fats, DO NOT INGEST 

If combination of soy and other oils, follow directions for those oils

Olive Oil

Medium heat

Does not need refrigeration but keep cool

Palm Kernel Oil

High heat

Does not need refrigeration but keep cool 

Peanut Oil

High heat

Almost always contaminated

Not recommended unless certified organic.

Safflower Oil

Medium to high heat

Does not need refrigeration but keep cool

Buy “high oleic” variety

Sesame Oil

Low heat cooking

Refrigeration recommended

Sunflower Oil

Low heat cooking

Refrigeration recommended

Buy “high oleic” variety

Wheat Germ Oil

Nutritional supplement, no heat    

Refrigerate

Additional Information

  • Low heat defined as under 200° F, Medium heat defined as 200-350° F, and High heat above 350° F.
  • When an oil smokes it is a sign that you are applying too much heat. Often the label will recommend a smoke point temperature.
  • Ideally all oils should be refrigerated to extend shelf life.  If not stored in fridge, keep oils away from light and heat.  Do not buy oils in clear glass or plastic bottles (light destroys oils). No and low heat oils must be refrigerated.
  • Oils that are used at low heat keep 6 months.  Oils used at medium heat keep for approximately 1 year.
  • As much as possible, buy only fats and oils that are certified as organic. Buy only cold-pressed oils. 
  • All fats and oils, including fish oils, should taste and smell “fresh”.  If they do not, dispose of them.  Rancid fats and oils are extremely toxic and severely interfere with normal fatty acid metabolism.

Comment /Source

Katie Dawn Habib

Katie Dawn Habib is a Holistic Nutrition Coach with a M.S. in Nutrition and Integrative Health. By combining her nutrition knowledge with a love of writing, Katie created her own website, The Hungry Gypsy, where she talks about food, nutrition, wellness and travel. On her site you can also find information about her nutrition coaching practice and join in on the conversations. Katie would like to contribute in some small way to global healing and help her clients and readers feel inspired.