FAT & OIL GUIDE: which oils can be heated safely
HIGH HEAT
SATURATED = SOLID = SAFE TO HEAT
coconut oil
butter & ghee
red palm oil
duck fat
goose fat
lard
beef tallow
lamb tallow
LOW HEAT
MONOUNSATURATED = MODERATE HEAT
olive oil*
avocado oil*
sesame oil
macadamia oil
*if quality, can handle higher heat because of protective polyphenol content
DO NOT HEAT
POLYUNSATURATED = PROTECT FRAGILITY
almond oil
flaxseed oil
pumpkin seed oil
grapeseed oil
hemp oil
walnut oil
fish + cod liver oil
DO NOT EAT
POLYUNSATURATED = PROTECT FRAGILITY
canola oil
corn oil
soybean oil
rapeseed oil
sunflower oil
safflower oil
vegetable oil
hydrogenated oil
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References
Fats and Cholesterol. USDA National Agricultural Library. Retrieved from https://www.nal.usda.gov/fnic/fats-and-cholesterol.
Fats and Cholesterol. (2019). The Nutrition Source. Havard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
Institute of Food Science and Technology. (2017). Oils and Fats. Retrieved from https://www.ifst.org/resources/information-statements/oils-and-fats
Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2005). Nourishing Traditions. NewTrends Publishing, Inc.
Casal, S., Malheiro, R., Sendas, A., Oliveira, B. P. P., & Pereira, J. A. (2010). Olive oil stability under deep-frying conditions. Food and Chemical Toxicology, 48(10), 2972–2979. https://doi-org.uws.idm.oclc.org/10.1016/j.fct.2010.07.036