Oils and their smoke points

It is the best heat-resistant oil, so it is suitable for various types of cooking. It is also a great source of vitamin E and good fats with as much as 10g of mono-unsaturated fat in one tablespoon. The only downside to this oil is the higher price.

Clarified butter (ghee) is obtained by slowly heating the butter until the water evaporates and the milk turns light brown. This process helps to extract a richer taste of butter. More than half of this butter is saturated fat, so this alternative is not the most nutritious, but this butter withstands heat well.

Often used because of its good price, neutral taste and because it withstands heat well. Although this oil is not communicated as a nutritious, “healthy” alternative, it has a significant amount of mono-unsaturated fat and a much lower amount of saturated fat.

A base of Asian flavors that goes great with stews, salads and sauces as it has an exceptional flavor (a great combination with soy sauce, rice vinegar and a little honey). Its small amount is great for trying Asian flavors, but a large amount can unbalance the taste.

Linseed oil

Smoke point: 210
Taste: bitter taste of nuts.

It can also be used at higher temperatures, but also it is perfect for seasoning sauces and soups because it has a stronger taste. Linseed are also nutritious of Omega 3 fatty acids and minerals, so unrefined oil retains these good properties.

Coconut oil

Smoke point: 176
Taste: light nutty coconut flavor.

Especially in the last 5 years, this oil has become popular and used for everything from makeup remover to hair mask. However, when using this oil for cooking, the heat should be left low or medium. It is a great source of good fats and is a great substitute for butter in sweet pastries as a more nutritious alternative. Try to choose the non-refined oil option.

Extra virgin olive oil

Smoke point: 170
Taste: slightly green, bitter.

“Extra virgin” means that the oil is not refined and is of a higher quality. This oil has a high content of mono-unsaturated fats and a set of minerals and vitamins. Compared to other oils, its smoke point is lower, so it is recommended to fry with it at a lower temperature or use it with salads and other dishes as a seasoning.

Hemp oil

Smoke point: 165
Taste: nutty, slightly “greener”.

It is a great source of fatty acids, rich in antioxidants and minerals, but keeps these properties unheated. So it is perfect for flavoring salads, soups or snacks and increases the amount of good fats in your diet. When buying, pay attention to whether it is cold pressed.