Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios https://www.cancerschmancer.org/articles/healthiest-cooking-oil-comparison-chart-smoke-points-and-omega-3-fatty-acid-ratios From Baseline of Health
Trying to find the healthiest cooking oil can be a daunting task. On one hand, you want to cook with an oil that has a high flash (smoke) point, but you also need to use cooking oil that has a healthy balance of Omega 3 to Omega 6 fatty acids–and even better if the oil is loaded with antioxidants and vitamins!
Knowing the ‘smoke point’ of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals. Check out our healthiest cooking oil comparison chart below to help alleviate the confusion!
To make it simple:
Use EV Olive oil for Cold application or light heat!
Use Pastured Lard, Tallow or Pastured butter for frying~.
FORGET THE REST TO MINIMIZE INFLAMMATION!!
For high-temperature cooking, select cooking oils with a high smoke point. For Brain Health ~ only Pasture-fed Beef Tallow & Pasture-fed Lard ~ Factory Farmed – Disease-Causing (High Cholesterol & Memory Disease!
For low-temperature cooking, or adding to dishes and salad dressings, chose oils with higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk ~ They are also known for their anti-inflammatory action.
Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids EXCESS can increase INFLAMMATION in the body.
Also, cooking oils high in Omega 9 – little chance of EXCESS – Inflammatory!
Omega-9 fatty acids are considered to be ‘conditionally essential’ ~ which means that although your body produces them, they aren’t produced in meaningful quantities. Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.
Final Recommendation For Healthiest Cooking Oils:
The bottom line is that when possible, buy & use organic, unrefined, cold-processed oils Use extra virgin olive oil in salads or to ‘add’ on to cooked foods, but not for high-temperature cooking. Unrefined walnut oil is also good, but again only for LOW temperature uses.
You can use virgin coconut oil (high in beneficial saturated fats and medium-chain triglycerides) for most mid-temperature cooking ~ However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for hig- temperature cooking.
Other choices include Pasture-raised Lard (pork), Tallow(Beef) & Pasture-fed butter.
Use avocado oil for high-temperature cooking. Avocado oil has a very high smoke point by comparison to other cooking oils. It will not burn or smoke until it reaches 520 F (271 C), which is ideal for searing meats and frying in a Wok. Another good cooking oil is rice bran oil 495 F(257 C).
Again, look for organic, cold-processed oil & Pastured (NonCAFO-GMO)
The chart does not take Pastured Lard, Tallow or Butter in consideration
All likely are DISEASE-CAUSING ~ ‘FACTORY’ PRODUCED CAFO-GMO!
Omega-6: Omega-3 Ratio (plus other relevant fat information) ~
Note that almost all oils have a very high (Omega 6) & Omega 3 is very negligible!
This explains the ‘motor-like’ oil in Chips, granola & granola bars ~ Read ingredients looking to AVOID ‘Inflammatory’ Omega 6 oils!
|Cooking Oils / Fats||Smoke Point °C||Smoke Point °F||Omega-6: Omega-3 Ratio
(plus other relevant fat information)
|Unrefined flaxseed oil||107°C||225°F||1:4 (now GMO)|
|Unrefined safflower oil||107°C||225°F||133:1|
|Unrefined sunflower oil||107°C||225°F||40:1|
|Unrefined GMO corn oil||160°C||320°F||83:1|
|Unrefined high-oleic sunflower oil||160°C||320°F||40:1, 84% monosaturated|
|Extra virgin olive oil (heated or cold?)||160°C||320°F||73% monounsaturated, high in Omega 9|
|Unrefined peanut oil||160°C||320°F||32:1|
|Semirefined safflower oil||160°C||320°F||133:1, (75% Omega 9)|
|Unrefined soy oil||160°C||320°F||8:1 (most are GMO)|
|Unrefined walnut oil||160°C||320°F||5:1|
|Hemp seed oil||165°C||330°F||3:1|
|Butter (Modern CAFO-GMO?)||177°C||350°F||9:1, Mostly saturated & monosaturated ~ CAFO-GMO?|
|Semirefined GMO canola oil||177°C||350°F||2:1
[ (56% Omega 9), 80% Canola is GMO.]
|Coconut oil (refined or unrefined?)||177°C||350°F||86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties). Contains 66% medium-chain triglycerides (MCTs).|
|Unrefined sesame oil||177°C||350°F||138:1|
|Semirefined GMO soy oil||177°C||350°F||8:1|
|Vegetable shortening||182°C||360°F||mostly unhealthy saturated, Trans Fat|
|Lard||182°C||370°F||mostly unhealthy saturated CAFO – Pasture-fed Brain healthy!|
|Macadamia nut oil||199°C||390°F||1:1, 80% monounsaturated, (83% Omega-9)|
|GMO Canola oil (Expeller Pressed)||200°C||400°F||2:1, 62% monounsaturated, 32% polyunsaturated|
|Refined GMO canola oil||204°C||400°F||3:1, 80% of Canola in US in GMO.|
|Semirefined walnut oil||204°C||400°F||5:1|
|High quality (low acidity) extra virgin olive oil||207°C||405°F||13:1, 74% monosaturated (71.3% Omega 9)|
|Grapeseed oil||216°C||420°F||676:1, (12% saturated, 17% monounsaturated)|
|Virgin olive oil||216°C||420°F||13:1, 74% monosaturated (71.3% Omega 9)|
|Almond oil||216°C||420°F||Omega-6 only|
|Hazelnut oil||221°C||430°F||75% monosaturated (no Omega 3, 78% Omega 9)|
|Refined GMO corn oil||232°C||450°F||83:1 ~ GMO|
|Palm oil||232°C||450°F||46:1, mostly saturated and monosaturated|
|Palm kernel oil||232°C||450°F||82% saturated (No Omega 3)|
|Refined high-oleic sunflower oil||232°C||450°F||39:1, 84% monosaturated|
|Refined peanut oil||232°C||450°F||32:1|
|Semirefined sesame oil||232°C||450°F||138:1|
|Refined GMO soy oil||232°C||450°F||8:1 (most are GMO)|
|Semirefined sunflower oil||232°C||450°F||40:1|
|Olive pomace oil||238°C||460°F||74% monosaturated, high in Omega 9|
|Extra light olive oil
Modern GMO Fed (not pasture-fed) Ghee (Clarified Butter)
|74% monosaturated, high in Omega 9
0:0, 62% saturated fat
|Rice Bran Oil||254°C||490°F||21:1, Good source of vitamin E & antioxidants|
|Refined Safflower oil||266°C||510°F||133:1 (74% Omega 9)|
|Avocado oil||271°C||520°F||12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.