Choosing a cooking oil

Cooking with an oil that is stable at a high temperature is extremely important. Most people are not aware that the oil they choose can actually be damaging to their body if not the right one. Oils that are not stable at high temperatures are likely to oxidize and become rancid. When oils oxidize they react with oxygen and create free radicals that are very damaging to the healthy cells in our bodies. For a quick reference, I have created a list of the most stable oils to keep handy when cooking in the kitchen.


With an extremely high smoke point of about 520 degrees Fahrenheit, avocado oil is a great choice. It is quite light and won’t alter the taste of your meal too much. Avocado oil may reduce inflammation in the body and it is rich in vitamin E – a powerful antioxidant that helps to combat free radicals. Avocado oil is also delicious when cold and tossed into a salad!


This is probably the most controversial cooking oil as many people believe that olive oil smokes around a medium-heat. While I have been cooking with olive oil for quite some time, you can imagine the shock I felt when I heard that I could actually be doing damage to my body. It turns out that choosing a high quality extra virgin olive oil and ensuring that it doesn’t come to a “smoke” in the pan is just fine. Extra-virgin olive oil is loaded with heart-healthy fats and antioxidants, making it another great option.


Last but definitely not least, my absolute favourite cooking oil is coconut. It is an exceptional choice for frying as it has a smoke point of around 350 degrees Fahrenheit and is quite stable under high heat. The only negative is that it does influence the taste of most foods and a hint of coconut can be tasted ever so slightly. Coconut oil is a great source of healthy fats and may be beneficial for increasing “good” cholesterol levels. 

Whichever oil you choose to cook with, I encourage you to ensure it is stable at a high temperature. The last thing you want to do is sacrifice your well-planned, healthy and delicious meal by using an unstable oil.