Cooking Oils

Cooking Oils & Heat

Heat can have a significant impact on oils. All oils have what is known as a smoke point. This is a temperature at which the oil breaks down or oxidizes. This reaction damages the structure of the oil and leads to the formation of byproducts (peroxides, aldehydes, keytones, fee radicals, trans fats from heating), that change taste, smell, and can have an affect on health. Aldehydes, peroxides, and other byproducts of oil degradation are pro-oxidant, promoting oxidative stress and inflammation in the body. These byproducts are progressively toxic to the body. Degraded or rancid oils can have a range of health effects. Consider using oils that have a higher smoke point, such as avocado oil (we recommend Chosen® brand avocado oil), peanut oil, or grape seed oil. See the table below.

Oils to Avoid

Canola Oil: We avoid canola oil specifically. Canola oil is derived from genetically modified (GMO) crops. Canola oil is the top selling oil in the U.S. and Canada. So what is a “canola”? There is no such thing as a “canola”. Canola stands for Canadian Oil Low Acid (CANOLA). Canola oil is a genetically modified version of the rapeseed plant, a yellow flowering plant that produces oil-filled seeds after pollination. Canola oil was developed in the 1970’s after its original form was used as an industrial lubricant for decades. Over 90% of canola crops in North America are GMO varieties. Genetically modified “canola oil” is herbicide resistant to glyphosate or Roundup, meaning that that Roundup (a toxic herbicide) can be used on “canola” plants without killing the plant. Commercial farms grow “canola” plant variants to improve crop yield.

Corn Oil:  We also avoid corn oil. Corn oil is among the most common oils used for cooking. Like canola oil, approximately 90% of corn oil is genetically modified in order for the corn to be sprayed with Roundup or other herbicides. While corn oil has a relatively high smoke point (~450°F), corn oil oxidizes (breaks down) relatively easily when exposed to heat. Corn oil oxidizes even more easily than olive oil, which has a lower smoke point of (~375°F).

Butter

Butter is good for cooking and sautéing. Its smoke point is around (~350°F). Butter is good for medium to medium high cooking or pan frying. Avoid using margarine or anything except for 100% butter. Margarine and “butter spreads” add oils, with the most common being genetically modified (GMO) soybean oil and canola oil. It is also important to avoid over-heating butter as well as this can affect taste and produces pro-inflammatory byproducts.

Storing Oils

Storing oils can be just as important as their cooking temperatures. Store oils in a cold dark place to avoid oxidation (or breakdown). Storing oils close to the stove exposes oils to frequent increases and decreases in temperature, which breaks down the oils, leading to the oils becoming rancid, affecting taste and producing pro-inflammatory byproducts..