What are High Heat Cooking Oils?

Cooking oils are important in culinary practices, not only for their flavors but also for their ability to withstand heat. Understanding the heat tolerance of different oils helps you achieve the best possible results in cooking.

Oils with high smoke points are particularly important when it comes to high-heat cooking methods. This is because when oils are heated beyond their smoke point, they can break down and form harmful compounds.

Here, we’ll discuss what constitutes oils for high heat cooking, their benefits, and how to select the right one for your cooking needs.

What are High Heat Cooking Oils?

As the term suggests, high heat cooking oils are oils that can handle high temperatures without breaking down or releasing harmful substances. They're important for cooking methods like frying, grilling, and searing, which often go above 400°F (204°C).

The main thing that makes an oil good for high heat cooking is its smoke point — this is the temperature where it starts to burn and lose quality. Oils with higher smoke points stay stable and keep their nutrients longer.

A study on frying oils found that repeatedly heating them changes important properties like free fatty acid content and peroxide value. These changes signal a drop in oil quality and an increase in potentially harmful substances. This stresses the importance of choosing oils that can handle high temperatures without breaking down ❶.

What Makes Algae Oil the Best High Heat Cooking Oil?

Algae oil is the best cooking oil for high heat because it has a very high smoke point, around 535°F. This high temperature allows for frying, searing, and grilling without compromising quality and without the risk of burnt or off tastes.

In addition to its high smoke point, algae oil is packed with healthy monounsaturated fats, particularly Omega-9. Omega-9 is a key component of high oleic oils, which lowers LDL cholesterol and increases "good" HDL cholesterol.

Algae oil also has a mild flavor, so it doesn’t overpower the taste of your food. With these benefits, it’s is one of the top choices for cooking at high heat.

Our algae oil at Algae Cooking Club was created to offer a healthier alternative to traditional cooking oils. With 47% fewer carbon emissions than canola oil and a smaller footprint than common cooking oils like olive and avocado, it represents a sustainable choice for both your health and the planet.

Other Oils for High Heat Cooking

In addition to algae oil, several other oils are also excellent choices for high-heat cooking. Each has its own unique benefits. Here are the options:

• Avocado oil (Refined). Refined avocado oil is a great choice for high-heat cooking with a smoke point of around 480-520°F. It's full of healthy fats and has a light flavor, making it perfect for frying, grilling, and sautéing.
• Safflower oil. Safflower oil, especially the high oleic type, has a high smoke point of about 450-500°F. It's stable for frying, roasting, and other high-heat cooking, and has a very light flavor, which lets your food’s taste come through.
• Sunflower oil (Refined). Refined sunflower oil has a smoke point of around 450°F. It's often used for frying because of its mild taste and a good amount of healthy fats, which allow it to stay stable when cooking at high heat.
• Peanut oil (Refined). Refined peanut oil has a smoke point of around 450°F and is commonly used for deep frying due to its heat resistance. It has a slight nutty flavor and is popular in Asian cooking.
• Canola oil. Canola oil has a smoke point of about 400-475°F, making it good for stir-frying, baking, and grilling. It’s affordable and contains healthy fats, but it’s not as heat-stable as some other oils with higher smoke points.
• Coconut oil (Refined). Refined coconut oil has a smoke point of around 400-450°F, making it good for high-heat cooking. It has no strong coconut taste, unlike unrefined versions, and works well for sautéing and frying. Its fats make it more stable at high temperatures.
• Soybean oil. Soybean oil has a smoke point of about 450°F and is often used for frying and grilling. It's affordable and found in many processed foods, but because it has more polyunsaturated fats, it can be less stable at very high temperatures compared to oils with more monounsaturated fats.

Important note: A high ratio of Omega-6 to Omega-3 fatty acids is associated with weight gain and obesity, while a more balanced ratio can help prevent these issues. To achieve better balance, it's beneficial to reduce the intake of oils rich in Omega-6, such safflower, sunflower, and soybean oils ❷.

Choosing High Heat Cooking Oils

When choosing the right high heat oil, several factors come into play to ensure the best results for your dishes and health. Here are key points to consider:

• Smoke point. Always choose an oil with a high smoke point (above 400°F or 204°C) for high-heat cooking like frying, grilling, or searing. Oils with lower smoke points can burn and release harmful compounds.
• Stability. Oils high in monounsaturated or saturated fats, like algae oil or refined coconut oil, are more stable and won’t break down as easily at high temperatures. Avoid oils with high levels of polyunsaturated fats, which can become unstable when heated.
• Flavor. If you want the oil to blend in with the food, go for oils with a neutral taste like avocado oil or algae. For a hint of flavor, peanut oil adds a slight nutty taste, while coconut oil may offer a light coconut flavor unless it's refined.
• Nutrition. Choose oils that provide health benefits. Oils rich in monounsaturated fats, like algae and avocado, support heart health. Avoid oils high in trans fats or heavily refined oils that can lose their nutritional value.
• Cooking method. Pick oils that match your cooking style. For frying or deep frying, refined oils like peanut or canola oil work best. For grilling or roasting, avocado or algae oil are great options.

The Bottom Line

A high heat tolerant cooking oil like algae oil, avocado oil, and coconut oil are perfect for frying, grilling, and searing. Sustainability is also important, and choosing environmentally friendly oils like algae oil can be a great option for those who care about the environment.