How to Choose the Right Cooking Oil
Not all oils are created equal. Choosing the right one depends on how you’ll use it—high heat, low heat, or no heat—and how it affects your health.
What to Ask Before Using an Oil:
What’s the purpose? Frying, sautéing, baking, or finishing?
What flavor do you want? Neutral, nutty, rich?
Will it be heated? Some oils break down fast and become harmful at high temps.
General Rules:
Avoid GMO oils: Most corn, soy, canola, and cottonseed oils are genetically modified unless labeled non-GMO or organic.
Watch the smoke point: Heat oils past their limit and they oxidize—releasing harmful compounds and losing nutrients.
Store right: Oils go rancid with light, heat, or air. Keep them cool, sealed, and out of sunlight.
Toss reused oil: Don’t reuse frying oil—it degrades fast.
My Go-To Oils by Use:
High Heat (Frying, Searing, Wok Cooking)
Avocado oil – 520°F ★
Ghee (not an oil, but great fat) – 485°F
Sunflower oil – 460°F
Light sesame oil – 410°F
Medium Heat (Sautéing)
Grapeseed oil – 420°F ★
Virgin olive oil – 420°F
Butter – 350°F
Coconut oil – 350°F
Unrefined sesame oil – 350°F
No Heat (Drizzling, Dressings)
Extra virgin olive oil – 320°F ★
Flaxseed oil – 225°F
Baking
Coconut oil – 350°F
Organic canola oil – 400°F ★
★ = Oils I personally use most often
