Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios

Looking for the perfect oil to use in your kitchen can be challenging when you're told to look out for smoke points, omega 3 to 6 fatty acid ratios, and also find something with antioxidants and nutrients! Lets break down why these points matter and what oils to grab for the best cooking experience while improving your health knowledge at the same time.

1.What is the Smoke Point of an Oil? This is the point in which the oil will begin to smoke due to high temperature. Not only causing the nutrients and flavor to be compromised but it also releases toxic fumes and harmful free radicals.

2.Refined vs Unrefined: Unrefined oils occur as they do in whole plant forms; the nutrients and rich flavor is present rather than refined oils which usually have most natural components stripped during the process. For example, unrefined olive oil will be rich in the antioxidant polyphenols that would be lost in the refining process. Refined oils have a much higher smoke point, so they are useful for high temperature cooking rather than unrefined oils which are best for dressings and lower temperature cooking.

3.Extraction Methods: Oils are extracted from the whole plant or the seed via many different methods; some better than others. Natural oils are usually expeller pressed. This process is a chemical-free mechanical method that uses force to expel the oil from a nut or a seed. Conventional oils are often treated with high heat and chemical solvents such as hexane, which will damage the oil.

4.Omega 3/6/9 fatty acids: Oils with higher amounts of omega 3 are recommended for low temperature cooking, dressings, or used as a finishing oil. Walnut oil is a good option. Omega 3 fatty acids support the health of our cells, arteries, brains, and have anti-inflammatory properties. Omega 6 is easy to come by; it is prevalent in the standard American diet. Canola oil, safflower oil, corn, and cotton seed are some examples that contain higher levels of omega 6 fatty acids. Most people have a ratio of 20:1 (omega 6:3). This uneven balance can set off an inflammatory response off in the body. It is encouraged to increase omega 3 intake through including better quality oils, fish: such as sardines, wild salmon, and herring. Nuts & seeds: hempseeds, flax seeds, and walnuts into your diet. Lastly, omega 9 fatty acids are non-essential meaning the body can synthesize them when needed. Olives, nuts, seeds, and animal fats contain omega 9 fatty acids.