We talked to the experts and dug into the science to get the scoop on oil smoke points and how to make sure you’re choosing the right oils for your dishes. Here are the smoke points for some common cooking oils: As mbg’s vice president of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN, shares, “Due to the processing (refining), the refined versions of oils are quite different from the original, native fatty acid profile of the plant oil. That’s not a good thing. We want the native plant compounds.” “Unfortunately, there is more harm to heating an oil past its smoke point than the irritating smoke it produces,” says Lindsay Wengler, M.S., R.D., CDN, CNSC, registered dietitian at Olive Branch Nutrition in NYC. “Not only can an oil heated beyond its smoke point catch fire, but the molecular breakdown of the oil can create pro-inflammatory free radicals and a carcinogenic compound, acrolein, which may be harmful to your health.” Ferira explains the mechanisms of this problematic aldehyde compound further: “Acrolein is highly reactive and over time can mess with DNA by cross-linking it. It also has the potential to get in the way of essential detoxifying enzyme systems in the liver like cytochrome P450 and throughout the body by inhibiting glutathione pathways.” Regular acrolein exposure has also been associated with heart disease2 and various other diseases3. But the key words here are “regular exposure.” The occasional burnt oil isn’t a big deal, but you don’t want to make a habit of it. And never reuse heated oil. Reheating oil can create various carcinogenic compounds, including polycyclic aromatic hydrocarbons (PAH), which have been linked to various types of cancer4. Ferira adds, “while some people might enjoy the smoky or burnt smell and flavors (I’m guilty of that sometimes myself), oils smoking and foods charring are actually sensory warnings that we can see, smell, and taste that the oil and foods have been compromised. These things are like acute oxidation and rancidity in real time.” While canola oil, vegetable oil, and soybean oil also have relatively high smoke points, these more unhealthy oils are often highly refined and exposed to potentially harmful chemicals during the refining process, Cate Shanahan, M.D., previously told mbg. When exposed to these chemicals, they lose some of their antioxidants, vitamins, and minerals. They’re also chock-full of omega-6 polyunsaturated fats (PUFAs), which can fuel inflammation6 in high amounts over time. For cool dishes and/or post-cooking drizzling, Wengler recommends extra-virgin olive oil, which has a relatively lower smoke point and is rich in antioxidants and monounsaturated fats. “I enjoy using a high-quality olive oil in cool dishes like salads and yogurt or drizzled over prepared dishes,” she says. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
