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HEALTHY COOKING GUIDE FOR FATS AND OILS

Avocado Oil – Smoke point: 520o F. Perfect for high-heat cooking, high in vitamin E.

Clarified Butter – Smoke point: 485o F. Excellent for general use, contains conjugated linoleic acid.

Extra Virgin Coconut Oil – Smoke point: 350o F. Use for sautéing and baking, contains medium chain triglycerides.

Extra Virgin Olive Oil – Smoke point: 375o F.  Use for sautéing and  baking, high in omega-9.

Sesame Oil – Smoke point: 350o F.  Great for sautéing and baking, contains zinc and copper.

Sunflower Oil – Smoke point: 107o F.  Reserve for salad dressings and dips, contains vitamin E and lecithin.

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Source: Healthy Obsession Swanson, Spring & Summer 2019.