Cooking Oils / Fats |
Smoke Point °C |
Smoke Point °F |
Omega-6: Omega-3 Ratio |
Olive oil (Extra virgin) | 160°C | 320°F | 8:1 | Hemp seed oil | 165°C | 330°F | 3:1 | Coconut oil | 177°C | 350°F | 88:1 | Sesame oil (Unrefined) | 177°C | 350°F | 138:1 | High quality (low acidity) extra virgin olive oil | 207°C | 405°F | 13:1 | Sesame oil | 210°C | 410°F | 42:1 | Grapeseed oil | 216°C | 420°F | 676:1 | Virgin Olive oil | 216°C | 420°F | 13:1 | Sesame oil (Semi-refined) | 232°C | 450°F | 138:1 | Olive oil (Extra light) | 242°C | 468°F | Avocado oil | 271°C | 520°F | 12:1 |
The higher the smoke point of an oil the more suitable it is for cooking. Oils with low smoke points should be used with very low heat or preferable not be heated at all, therefore they should not be used for frying, baking or grilling. Many people like to cook with coconut oil, however, Dr Sebi does not recommend using coconut oil for cooking. You may use it in your salads or on foods already cooled. Coconut oil has a smoke point of about 350 degrees F (171 C), which makes it unsuitable for high temperature cooking.
Use avocado oil for high temperature cooking. Avocado oil has a very high smoke point in comparison to other cooking oils – 520 F (271 C) which means it will not smoke or burn until it reaches these points. You may also consider others such as sesame oil. Use the above table to guide you.
Also, buy cold-pressed, organic oils whenever possible.
Sources:
Dr Sebi’s Nutritional Guide
https://jonbarron.org
http://www.omega-3.se
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