Natural Revolution Empowering Natural Living
There’s much debate and confusion about whether certain cooking oils are good or bad for you, especially if they are cooked. In this video, Bobby Parrish breaks down which cooking oils are in fact better than others, while some are just outright harmful to your health.
You probably know by now that the ratio of omega-6 and omega 3 fatty acids play a key role in health and longevity.
Cooking oils at their best and worst
Below is a chart that breaks down cooking oils and fats, along with their smoke point and omega-6 to omega-3 ratio. You want to look for fats and oils higher in omega-3 which are the healthiest kinds of fats/oil to consume.
| Cooking Oils / Fats | Smoke Point °C | Smoke Point °F | Omega-6: Omega-3 Ratio (plus other relevant fat information) |
|---|---|---|---|
| Unrefined flaxseed oil | 107°C | 225°F | 1:4 |
| Unrefined safflower oil | 107°C | 225°F | 133:1 |
| Unrefined sunflower oil | 107°C | 225°F | 40:1 |
| Unrefined corn oil | 160°C | 320°F | 83:1 |
| Unrefined high-oleic sunflower oil | 160°C | 320°F | 40:1, 84% monosaturated |
| Extra virgin olive oil | 160°C | 320°F | 73% monounsaturated, high in Omega 9 |
| Unrefined peanut oil | 160°C | 320°F | 32:1 |
| Semirefined safflower oil | 160°C | 320°F | 133:1, (75% Omega 9) |
| Unrefined soy oil | 160°C | 320°F | 8:1 (most are GMO) |
| Unrefined walnut oil | 160°C | 320°F | 5:1 |
| Hemp seed oil | 165°C | 330°F | 3:1 |
| Butter | 177°C | 350°F | 9:1, Mostly saturated & monosaturated |
| Semirefined canola oil | 177°C | 350°F | 2:1 [ (56% Omega 9), 80% Canola is GMO and not healthy to consume.] |
| Coconut oil | 177°C | 350°F | 86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties). Contains 66% medium chain triglycerides (MCTs). |
| Unrefined sesame oil | 177°C | 350°F | 138:1 |
| Semirefined soy oil | 177°C | 350°F | 8:1 Soybean oil is GMO and not healthy to consume.] |
| Vegetable shortening | 182°C | 360°F | Mostly unhealthy saturated, Trans Fat |
| Lard | 182°C | 370°F | 11:1 high in saturated |
| Macadamia nut oil | 199°C | 390°F | 1:1, 80% monounsaturated, (83% Omega-9) |
| Canola oil (Expeller Pressed) | 200°C | 400°F | 2:1, 62% monounsaturated, 32% polyunsaturated. 80% of Canola in the US is genetically modified, (GM). |
| Refined canola oil | 204°C | 400°F | 3:1, 80% of Canola in the US is genetically modified, (GM). |
| Semirefined walnut oil | 204°C | 400°F | 5:1 |
| High quality (low acidity) extra virgin olive oil | 207°C | 405°F | 13:1, 74% monosaturated (71.3% Omega 9) |
| Sesame oil | 210°C | 410°F | 42:1 |
| Cottonseed oil | 216°C | 420°F | 54:1 |
| Grapeseed oil | 216°C | 420°F | 676:1, (12% saturated, 17% monounsaturated) |
| Virgin olive oil | 216°C | 420°F | 13:1, 74% monosaturated (71.3% Omega 9) |
| Almond oil | 216°C | 420°F | Omega-6 only |
| Hazelnut oil | 221°C | 430°F | 75% monosaturated (no Omega 3, 78% Omega 9) |
| Peanut oil | 227°C | 440°F | 32:1 |
| Sunflower oil | 227°C | 440°F | 40:1 |
| Refined corn oil | 232°C | 450°F | 83:1 |
| Palm oil | 232°C | 450°F | 46:1, mostly saturated and monosaturated |
| Palm kernel oil | 232°C | 450°F | 82% saturated (No Omega 3) |
| Refined high-oleic sunflower oil | 232°C | 450°F | 39:1, 84% monosaturated |
| Refined peanut oil | 232°C | 450°F | 32:1 |
| Semirefined sesame oil | 232°C | 450°F | 138:1 |
| Refined soy oil | 232°C | 450°F | 8:1 Soybean oil in the US is genetically modified, (GM). |
| Semirefined sunflower oil | 232°C | 450°F | 40:1 |
| Olive pomace oil | 238°C | 460°F | 74% monosaturated, high in Omega 9 |
| Extra light olive oil
Ghee (Clarified Butter) |
242°C
252°C |
468°F
485°F |
74% monosaturated, high in Omega 9
0:0, 62% saturated fat |
| Rice Bran Oil | 254°C | 490°F | 21:1, Good source of vitamin E & antioxidants |
| Refined Safflower oil | 266°C | 510°F | 133:1 (74% Omega 9) |
| Avocado oil | 271°C | 520°F | 12:1, 70% monosaturated, (68% Omega-9 fatty acids) High in vitamin E. |
We should add that all highly refined vegetable oils are extremely toxic to your health and are linked to causing a host of diseases and even blindness when consumed.
Steven Peters
Owner & Publisher at Natural Revolution
Steven Peters has been a health advocate for more than a decade and proponent for alternative healing by ‘Empowering Natural Living’ through homeopathic approaches. He is also an activist for social justice and environmental causes in the GMO Labeling and Non-GMO grassroots movements across the country, and a staunch advocate for cannabis education and reform.
Read more about Steven Peters.
Read more about Steven Peters.
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