When it comes to cooking oils, not all of them are created equal. Some are great for frying and roasting, while others are best left for salad dressings or adding flavour once your food is cooked. But beyond just what’s “best” for your recipe, there’s a bigger story here – and it’s all about how your oil is made and how much heat it can take.

Let’s break it down simply…
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Why Healthy Oils Are Better for You
Healthy oils – like olive oil, avocado oil, and cold-pressed coconut oil – are usually unrefined. That means they’re extracted without heat or harsh chemicals, which helps them keep all their natural nutrients, antioxidants, and flavour. These are the good guys that support heart health, reduce inflammation, and help your body absorb vitamins properly.

 

On the other hand, refined or processed oils go through a lot to look clear and last longer on shelves. They’re often extracted using heat and solvents, then bleached and deodorised. This strips away most of the natural benefits and can even leave behind unhealthy byproducts – not exactly something you want in your home-cooked meal!
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What is a Smoke Point – and Why Does it Matter?

Every cooking oil has a smoke point – that’s the temperature at which the oil starts to burn, smoke, and break down. When this happens, not only does the oil lose its flavour and nutrients, but it can also produce harmful compounds that aren’t good for your health.

So, the type of oil you use should match the cooking method. Here’s a quick guide:

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High Smoke Point Oils

(Best for frying, roasting, stir-frying – anything hot and fast)

These oils can handle heat over 200°C:
• Refined Avocado Oil – up to 280°C. Very neutral flavour and packed with heart-healthy fats.
• Light Refined Olive Oil – up to 250°C. Great for frying without overpowering your food.
• Macadamia Oil – around 210°C. Locally made and rich in healthy fats.
• Grapeseed Oil – around 210°C. Popular for frying and sautéing.
• Refined Sesame Oil – 210°C. Lovely for Asian-style cooking.

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Medium Smoke Point Oils

(Best for baking, sautéing, or browning food)

These oils can take between 180°C and 215°C:
• Unrefined Avocado Oil – 180–205°C. Keeps more nutrients than the refined version.
• Refined Coconut Oil – about 205°C. Mild flavour and good for medium heat.
• Vegetable Oil – around 205°C. Often a blend of oils; highly refined.
• Lard – 190°C. Still used in traditional cooking, but use it in moderation.

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Low Smoke Point Oils

(Best for gentle cooking – or added after cooking)

Use these for light sautéing or finishing dishes:
• Extra Virgin Olive Oil – 160°C. Rich in antioxidants, but not great for high heat.
• Unrefined Sesame or Coconut Oil – around 180°C. Adds lots of flavour.
• Butter – 150–180°C. Tasty, but watch your heat to avoid burning.

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No-Heat Oils

(Best for salad dressings or drizzling over cooked food)

These oils are full of goodness but break down fast when heated:
• Flaxseed Oil – 105°C. Great for gut health and hormones.
• Unrefined Almond Oil – 105°C. Nutty flavour, high in Vitamin E.
• Refined Almond Oil – can go up to 220°C, but less nutritious.

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What’s the Healthiest Oil to Cook With?

If you want to cook with a healthy heart and clear mind, stick to oils that are:
• Cold-pressed or unrefined
• High in monounsaturated fats (like olive and avocado oil)
• Rich in antioxidants and nutrients

Locally, we’re lucky to have access to:
• Cold-pressed macadamia oil from KwaZulu-Natal and Limpopo
• Avocado oil produced in the Western Cape and Limpopo
• Locally made extra virgin olive oil, especially from the Cape Winelands

These oils support local farmers and offer amazing health benefits – so it’s a win-win.

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The Bottom Line

If you’re cooking with heat, make sure your oil can take it! Choose the right oil for the job and go for the least processed option where possible. Your body (and your tastebuds) will thank you.

And if you’re using oil for salads, dips, or drizzling, reach for something cold-pressed and packed with flavour.

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Useful Local Resources & References:
1. SA Olive Association – https://www.saolive.co.za
2. Westfalia Fruit (Avocado Oil) – https://www.westfaliafruit.com
3. Health24 – Oils and Your Health – https://www.health24.com
4. Heart and Stroke Foundation SA – https://www.heartfoundation.co.za

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Let me know if you’d like this adapted for social media, a blog post, or a printable kitchen guide!