A super quick breakdown of everything you need to know when it comes to using oil for cooking, drizzling, and dressing! It’s no secret that I love olive oil and use it with every meal (like, every meal!), and I prefer cooking with avocado oil since it has a high smoking point and doesn’t cause inflammation like seed oils do.

Olive Oil

• Smoking Point: ~375°F (Extra Virgin), ~465°F (Refined)
• Best Usage: Ideal for low to medium-heat cooking, salad dressings, and drizzling.
• Health Benefits: Rich in monounsaturated fats and antioxidants, supports heart health.
• Cons: Low smoking point limits high-heat cooking; unfiltered types may degrade faster.

Avocado Oil

• Smoking Point: ~520°F
• Best Usage: Versatile for both high-heat cooking (e.g., grilling, frying) and raw applications (salads).
• Health Benefits: High in monounsaturated fats, may reduce inflammation and support cardiovascular health.
• Cons: The flavor may overpower other flavors if not cooked.

Ghee

• Smoking Point: ~485°F
• Best Usage: Ideal for high-heat cooking like frying and sautéing, as well as traditional Indian dishes.
• Health Benefits: Rich in fat-soluble vitamins (A, D, E, K)

Coconut Oil

• Smoking Point: ~350°F (Unrefined), ~450°F (Refined)
• Best Usage: Suited for medium-heat cooking, baking, and tropical-flavored dishes.
• Health Benefits: Contains medium-chain triglycerides (MCTs)

Canola Oil

• Smoking Point: ~400°F
• Cons: Often highly processed and inflammatory; some concerns about genetically modified organisms (GMOs) in conventional production.