Page 74 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

refined an oil is, the higher its smoke point. Refining means
extracting the liquid from the nut, seed, or fruit by using heat
and a chemical solvent. This makes the oil lighter in color,
gives it a longer shelf life, and results in a more neutral fla-
vor, in large part because it removes a lot of the antioxidants.
Expeller pressing involves only a mechanical press, no solvent.
Cold pressing is similar to expeller pressing except it occurs
under cooler temperatures, which can preserve flavor and
antioxidants.

Exact numbers vary by producer and how long an oil has
been sitting on your shelf, but generally speaking, here are
some common cooking oils’ smoke points.

HIGH SMOKE POINTS
(good for deep-frying, stir-frying, searing, and grilling)
Refined (aka “regular” or “light”) olive oil 465°F
Peanut oil 450°F
Sunflower oil 440°F

MEDIUM SMOKE POINTS
(good for sautéing, moderate-temp roasting, and baking)
Canola oil 400°F

Regular (untoasted) sesame oil 350°F–410°F
Extra-virgin olive oil 325°F–375°F

LOW SMOKE POINTS
(good for finishing a dish with a drizzle or for dressing)

Extra-virgin olive oil 325°F–375°F
Walnut oil 320°F
Flaxseed oil 225°F

Stuff that Comes from the Ground 63