Written by Courtney Human RD(SA)

Vegetable oils can’t seem to get a break. Even after winning the scientific debate against hard fats, the heat is back on (pun absolutely intended) about whether it’s safe to cook with. According to internet whispers and some questionable food blogs, cooking with these oils is basically asking for a side of carcinogens with your sautéed veggies. Even extra virgin olive oil (EVOO) is getting dragged into this fire pit and that’s when this dietitian got a little overprotective and determined to extinguish these flames. Let’s myth bust and see if where there is a low smoke point there is really an inflammatory fire. And uncover why EVOO is worth breaking the budget for – even when you turn up the heat.

To be honest I was baffled when my patients brought up the smoke point of plant oils. In my mind if you get there, there is a start of an oil fire, and you run like hell (towards the fire blanket of course). Turns out I was half right, and the smoke point of an oil is the temperature at which it starts to visibly smoke and break down. When this happens, the oil can release free radicals and acrolein, the chemical responsible for the burnt flavour and smell. Different oils have varying smoke points as seen in the table below. But notice although olive oil is picked on for having the lowest smoke point, EVOO actually has a higher smoke point than coconut oil which ironically doesn’t get scalded by patients even though it’s the worst of the lot (the explanation for this will come later, hang tight.)

	Smoke Point (°C)	Oxidative Stability	Antioxidant Content	Main Fat Type
EVOO	190–210	High	Rich	Monounsaturated Fat
Avocado Oil	271	Very High	Moderate	Monounsaturated Fat
Sunflower Oil	232	Low	Low	Polyunsaturated Fat
Canola Oil	200	Low	Low	Polyunsaturated Fat
Coconut Oil	177	Medium	Low	Saturated Fat

The myth is that cooking with vegetable oils releases harmful chemicals due to its smoke point. This has been massively exaggerated as the smoke point is often higher than your stove even reaches. Most stovetop cooking happens at around 120 -160°C, even deep-fat frying is usually done at 180 -190°C which is still under the smoke point of all recommended vegetable oils (AKA not coconut oil). You’d have to seriously crank up the heat to get there, and if you do, your food is probably burning before your oil is. Looking at my bullied class favourite EVOO, research shows that even when olive oil is heated past its smoke point, the amount of harmful compounds produced is minimal and not typically harmful in everyday cooking scenarios.

But forget smoke points for a second – oxidation is the real threat. When oils are heated, they react with oxygen to form free radicals and aldehydes, which are harmful to health. A study published in Acta Scientific Nutritional Health found that oxidative stability is far more important than just the smoke point. The antioxidant content of an oil helps it to prevent undergoing oxidation. This is why even when heated, olive oil which is high in the polyphenols (a type of antioxidant) retains many of its beneficial properties as it degrades less than other oils. Although sunflower oil or canola oil have higher smoke points, they are more prone to oxidation due to their low levels of antioxidants and high levels of polyunsaturated fats which are less stable. Hence, they can produce harmful compounds even below their smoke points. But we are getting very technical now. In general, as part of a healthy and balanced lifestyle any vegetable oil used in moderation is not the enemy over other high saturated and trans-fat foods. Better fats generally consist of monounsaturated and polyunsaturated fats and should not be harmful. This is why coconut oil got the boot from registered dietitians’ and is not recommended. Don’t listen to the noise, coconut oil is high in bad saturated fats. Period. And EVOO is my favourite. But I know what you going to ask me next. Why is there so many different types of olive oil to confused life even more. Unlike people, unfortunately not all olive oils are created equal. Extra Virgin Olive Oil (EVOO) is the highest quality, made from cold-pressing olives without heat or chemicals, which preserves its antioxidants and anti-inflammatory properties. It’s the least processed and offers the richest flavour, making it perfect for both cooking and raw drizzling. Virgin olive oil is also cold-pressed but may undergo slight heat exposure, reducing its antioxidant content a bit compared to EVOO. Finally, Olive Oil Blends or regular “Olive Oil” are highly refined, often mixed with other vegetable oils, and stripped of most antioxidants during processing. These are usually lighter in flavour and have a higher smoke point, but they lack the health benefits found in EVOO. For maximum nutritional value and flavour, EVOO is the clear winner to aid in anti-inflammation.

Takeaways and Tips for Cooking with Oils:

1. Don’t Fear Olive Oil: Cook with it, bake with it, drizzle it—it’s stable, safe, and full of antioxidants.
2. Focus on Oxidative Stability: Smoke point matters, but stability matters more. Look for oils like EVOO and avocado oil for high-heat cooking.
3. Skip Coconut Oil
4. Keep Your Oils Fresh: Store oils in a cool, dark place to prevent oxidation.
5. Use EVOO Raw Too: This allows maximum anti-inflammatory benefits to be reaped.