Heat’s On with PUFAs (How DO You Cook Healthy w/Oils?) | Grateful Table

If you’re looking to decrease your intake of PUFAs, here’s a little rundown of the PUFA content of a few common oils and fats (see a full list here):

What does this mean? For one, cook with oils that have 10% PUFA or less.  Anything that’s high in polyunsaturated fatty acids is prone to oxidize and deteriorate under heat. Ironically, the more saturated fats (coconut oil, palm oil, lard, tallow, poultry fat) hold up very well under fire. You can cook with them without creating toxic byproducts. A far cry than what they were saying in the 70’s…

“Smoke point” is a “hot” issue here. Almond oil, hazelnut, macadamia, olive oil, palm oil, peanut, rice bran, sesame oil, and other monounsaturates or saturated fats can typically take the heat, with smoke points above 400 degrees: Avocado oil can withstand even up to 520 degrees- whew! Butter and coconut oil can’t quite take temperatures above 400 without burning/smoking, although if butter is rendered to remove the milk solids (making “ghee”), it can move to a smoke point of 475. Bring on the clarified butter!

thenewdeli Heat’s On with PUFAs (How DO You Cook Healthy w/Oils?) | Grateful Table