Do Cooking Oil Smoke Points Really Matter? Experts Break It Down

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Have you ever accidentally left an oil-greased pan heating on the stove, only to turn around to find billowing smoke filling the air? That means the oil has officially reached its smoke point or the temperature at which it starts to burn and produce smoke. Aside from the fact that cooking in burnt oil makes for a pretty gnarly-tasting dish, regular exposure to improperly heated oils may have some detrimental effects on your health, too.

We talked to the experts and dug into the science to get the scoop on oil smoke points and how to make sure you're choosing the right oils for your dishes.

The rundown on common oil smoke points.
|ust like there are different types of cooking oils, there are varying soils are composed of molecules known as triglycerides, which are further made up of glycerol bonded to three fatty acids," says Bryan Quoc Le, PhD, food scientist, food industry consultant, and author of 150 Food Science Questions Answered. "The smoke point is the temperature at which these fatty acids begin to break down under heat, as they are vaporized and react points that are dependent on the type of oil. with oxygen in the air." In other words, when the fats in the oils are, well, oxidized.
Here are the smoke points for some common cooking oils:

Almond oil: 430°F
Avocado oil: 480°F (unrefined) to 520°F (refined)
Butter: 350°F
Canola oil: 400°F
Coconut oil: 350°F (unrefined) to 450°F (refined)
Ghee (clarified butter): 375°F
Grapeseed oil: 392°F
Extra-virgin olive oil: 350°F
Virgin olive oil: 420°F
Light olive oil: 390°F to 470°F
Peanut oil: 450°F
Sesame oil: 350°F to 410°F
Soybean oil: 450°F
Vegetable oil: 400°F

It's worth noting that while this is a general guideline, the type of processing matters, too. "Clarified and refined oils will have been stripped of most of their fatty acid content and therefore be more resistant to higher temperatures. Oils with high fatty acid content will have smoke points at lower temperatures," says Le. In other words, refined coconut oil has a higher smoke point than raw coconut oil.
As MBA's vice president of scientific affairs, Ashley Jordan Ferreira, PhD, RDN, shares, "Due to the processing (refining), the refined versions of oils are quite different from the original, native fatty acid profile of the plant oil. That's not a good thing. We want the native plant compounds."
Why does it matter?

So, why is smoke point important? For starters, low-level exposure to acrolein, the byproduct found in the smoke from burnt oil, can irritate your eyes, nose, and throat. And while that's acutely unpleasant, the bigger issue is repeated exposure.

"Unfortunately, there is more harm to heating an oil past its smoke point than the irritating smoke it produces," says Lindsay Wengler, M.S., R.D., CDN, CNSC, a registered dietitian at Olive Branch Nutrition in NYC. "Not only

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