Cooking at high heat with oil

There is a lot of disinformation on oils out there..

One of them is heat points. But it is important to understand why and what makes an oil able to cope with high heat…or not. If you are using amazing ingredients, then it is just as important to ensure those ingredients are honoured with the oil you cook them in, as it all translates. Beautiful fresh greens cooked in an incompatible oil, could corrupt, breaking down its compound structure.

• Extra Virgin Avocado Oil:

  • Smoke Point: Approximately 190°C to 205°C (374°F to 401°F)

  Extra Virgin Olive Oil:

  • Smoke Point: Approximately 160°C to 190°C (320°F to 374°F)

The reasons for Higher Smoke Point in Avocado Oil is the fatty acid composition.

• Avocado Oil: Contains a high percentage of monounsaturated fats, specifically oleic acid, which is stable at high temperatures.

• Olive Oil: Extra virgin olive oil has a mix of monounsaturated fats and polyunsaturated fats.

  Stability of Monounsaturated Fats:

  Both oils are high in monounsaturated fats, but avocado oil typically contains slightly more monounsaturated fats than extra virgin olive oil. These fats are more heat-stable compared to polyunsaturated fats.

  Key Points:

  • Extra Virgin Avocado Oil has a higher smoke point compared to extra virgin olive oil. This makes it more suitable for cooking at higher temperatures, such as sautéing, roasting, and even light frying.

  • Extra Virgin Olive Oil has a lower smoke point, making it better suited for low to medium-heat cooking, such as light sautéing, and for use in dressings, dips, and finishing oils.

  When choosing between these oils for cooking, it’s important to consider the cooking method and desired flavor. Avocado oil's higher smoke point gives it an edge for versatility in high-heat cooking, while olive oil offers a distinct flavor profile that is well-suited for lower cooking methods that want flavour addition.