Smokin’ Hot or Unsafe? Is cooking with grape seed oil a good idea?

Written by Caroline Barringer, NTP CHFS FES on 12/04/11 pm30 07:14 PM
23 Comments

I (Margaret) get asked all the time about whether grape seed oil is safe for cooking. There’s lots of confusion and mis-information on the topic of fats generally, and cooking is no exception. Grape seed oil is advertised as appropriate for high heat because of it’s high smoke point. But is it? Caroline Barringer NTP CHFS FES, owner of Immunitrition and lead instructor for the Nutritional Therapy Association gives a thoughtful answer here. This is an excerpt from her article “Cooking with Grape Seed Oil or Rice Bran Oil: Is it safe?”, which you can read in full on her website here (scroll down to the “articles” section on that page)

A professional chef recently contacted me at Immunitrition with a question about the smoke points of oils, as well as the safety of cooking with rice bran oil and grape seed oils in particular. She explained to me that the smoke point of an oil or fat is considered important to culinary professionals because they want to be able to cook certain foods quickly at high temperatures without the food burning or having an “off” flavor, which is a strong indication that the oil has gone rancid. Oils with higher smoke points may be important to a modern chef, but what they fail to understand is that the smoke point of an oil or fat has nothing to do with its health benefits or its safety for cooking at higher temperatures. Fats and oils are made up of all fatty acid types (mono-unsaturated, poly-unsaturated, and saturated), so we must first investigate to see what the predominant type of fatty acid a specific oil or fat contains to determine whether or not it should be exposed to heat, oxygen, light, or moisture.

As a rule of thumb, if the predominant classification of an oil or fat is polyunsaturated, then we should never cook with it – regardless of its smoke point. Grapeseed oil is predominantly classified as a polyunsaturated fatty acid, and is thus highly reactive. Lipid (per)oxidation and free-radical production quickly takes place when these types of fatty acids are exposed to any degree of heat – even very low heat. This is a big red flag for producing inflammation and irritation within our bodies.

Here are the fatty acid profiles for grape seed oil and rice bran oil.

Grape Seed Oil		Rice Bran Oil
71% POLYunsaturated		36% polyunsaturated
17% monounsaturated		48% MONOunsaturated
12% saturated		17% saturated
(485º smoke point)		(490º smoke point)

As you can see, grape seed oil is mostly a polyunsaturated fat and should never be exposed to any degree of heat. It should be stored in the refrigerator and used sparingly. Rice bran oil, on the other hand, is predominantly a monounsaturated fatty acid. It is a bit more stable than grape seed oil, and can be used for very low-heat applications, but rice bran oil still has a hefty polyunsaturated content (36%), so it’s best to store it in the fridge and use in moderate amounts. Rice bran oil’s 17% saturated fatty acid content protects the delicate polyunsaturated fatty acids when exposed to low-heat cooking. Rice bran oil shares a similar profile to sesame oil (43 poly, 42 mono, and 15 sat), so it’s best to follow the same rules for cooking with both rice bran and sesame oils, although sesame oil has a higher antioxidant profile for added protection. I always add a bit of a saturated fat to any monounsaturated fat I use for cooking a light stir-fry or low-simmer dish to protect the polyunsaturated content that particular fat may have.

For comparison, let’s take a look at the fatty acid profiles of other commonly used monounsaturated oils: avocado, macadamia nut, and olive oils.

Avocado	Macadamia	Olive
10% polyunsaturated	10% polyunsaturated	12% polyunsaturated
70% monounsaturated	78% monounsaturated	75% monounsaturated
20% saturated	12% saturated	13% saturated
(485º smoke point)		(490º smoke point)

As you can clearly see, avocado and macadamia nut oils have a very similar profile with a substantial mono-unsaturated fatty acid content and a fairly low poly-unsaturated fatty acid content (especially macadamia oil), along with a fair amount of saturated fatty acid content to help protect the more delicate poly and mono fats when exposed to heat. Olive oil has the highest poly-unsaturated fatty acid content of this group, so it may be wise to store it in the refrigerator then allow it to melt at room temperature for pouring over foods after cooking, or to use with a very low heat setting for a short period of time. Peanut oil is another type of monounsaturated dominant oil, but it also has 34% poly fats in its profile, so very limited use, especially where heat exposure is involved, is advised.

Corn, safflower, sunflower, flax (linseed), walnut, hazelnut, hemp, pine nut, pumpkin, and wheat germ oils should only be used raw and in small amounts. Never cook with these nut and seed oils as they are polyusaturated dominant. They are delicate and easily damaged by heat, light, oxygen, and moisture, so refrigeration in a tightly sealed, opaque bottle is a must. Look for cold-pressed, unrefined versions only.

Additionally, accessory oils such as cod liver, fish liver, borage, black currant oil, and evening primrose should NEVER be used for cooking. These therapeutic fatty acids are mostly found in nutritional supplements, but there are some free-flowing versions now available. If you plan on using a free-flowing version, keep it cold at all times, stored in an opaque bottle, and take it as a supplement – right off the spoon – as directed by your health care practitioner.

Cottonseed oil, canola oil, and any hydrogenated oils should always be avoided. These fats are anti-nutritive, denatured, highly processed, pesticide and solvent laden, rancid, and refined. Of course, we all now know about the dangers of trans fats so avoid all fats that have hydrogenation listed on the label. NO AMOUNT OF TRANS FATS is safe to consume.

23 Comments »

Lacy said:

So I have a question…my kids love homemade popcorn. What is the best type of oil to use to make popcorn on the stove?

# 15 April 2011 at 9:13 am

Margaret Floyd said:

Great question: I’d use ghee (clarified butter) because it can withstand high heat and it doesn’t affect the taste.

# 15 April 2011 at 9:51 am

Trina said:

Great article, thank you! What about coconut oil or lard? Do you have any info on either of those?

# 16 April 2011 at 3:44 pm

Lacy said:

Thanks for the response! I’ve always wondered what to use ghee for! And I love your blog. I’ve been following you for a few months now. Thanks for all your great tips and insights.

# 18 April 2011 at 10:28 am

Nadia said:

Any vegan options to cook with? Earth Balance or Coconut Oil? Or should I just water saute my food?

I only use Canola for baking and I’m not sure what to use as an alternative! Any advice helpful!

# 28 April 2011 at 12:46 pm

Margaret Floyd said:

Unrefined coconut oil would be my top pick, for baking as well as sautéeing. I’d throw that Canola oil out. It’s highly refined and not a great oil even when used cold. There are lots of great nut and seed oils you can use cold for sauces (hemp, walnut, sesame, flax, pumpkin, etc)

# 28 April 2011 at 12:58 pm

Josh said:

I’ve read elsewhere that rice bran oil is highly stable against oxidation, and that this stability is relatively invariant with respect to temperature, i.e. it’s a good and safe choice for room temp storage and high temp cooking when a neutral flavor profile and high smoke point are desired. Presumably this is because of its high antioxidant concentration. Can you comment on this, and give references if you disagree?

Also, I’ve read conflicting information on whether the degree of oxidation of polyunsaturated oils even at high (frying) cooking temperatures is very significant with respect to health effects. Can you share any references supporting the claims that this has negative health effects?

# 2 August 2011 at 12:33 pm

Margaret Floyd said:

Josh, temperature is an extremely important aspect when considering fats because high temperatures increase oxidation – not only in fats, but in all foods. The best and most comprehensive resource on fats, their components, and proper uses is Dr. Mary Enig’s Know Your Fats: The complete primer for understanding the nutrition of fats, oils, and cholesterol. Dr. Enig is one of the world’s leading authorities on fats and has done an excellent and thorough job of explaining the topic. If this subject is of particular interest to you, I’d suggest starting there.

# 2 August 2011 at 1:53 pm

Michelle said:

Thank you for clarifying this. I’ve been wondering about this, because I’ve been told by so many that the smoke point of Grapeseed is so much higher than olive oil, so it is safer for cooking. But, something seemed odd to me about that. Can you recommend the best choice for sauteeing garlic/onions in a tomato-based meal like chili or tomato sauce? Is ghee suitable for this? Also, can I substitute coconut oil for canola in all my baking? I want something suitable for baked goods that won’t severely alter the taste. Would you recommend a 1:1 ratio if substituting with coconut oil?

# 4 October 2011 at 12:33 pm

kerry said:

Excellent article! Can you point me towards an actual brand of olive oil that has a 490° smoke point? I love the flavor of olive oil, but most tables put the numbers around 320 for extra virgin and 420 for virgin.

Thanks!

# 28 November 2011 at 9:13 pm

Margaret Floyd said:

Hi Kerry, I’d not recommend heating olive oil to 490 degrees, because it’s high in polyunsaturates, and so still quite unstable, and not suitable for high heat. One of the key points Caroline is trying to make here is that smoke point is much less important than the stability of the fatty acid makeup of the fat/oil. I’d recommend sticking to cold-pressed extra virgin olive oil and using it either cold on food that you’ve already cooked, or on very low heat. Or, you could add it to some butter if using it at higher temperatures so you get the flavor, but the additional protection of the saturated fats in the butter.

# 5 December 2011 at 2:57 pm

Michelle G said:

I’m wondering (like the Michelle above),what kind of oil is best to cook with then? It’s so confusing! The oils I thought were better/best are all listed to be used best cold. I do cook/bake with coconut oil, but it can add flavor sometimes. Any suggestions?

# 12 January 2012 at 4:54 pm

Margaret Floyd said:

Best oils for cooking are coconut, ghee, or good old-fashioned butter. Even lard works well as it’s very stable (but only use lard from pastured/healthy pigs). If you’re worrying about the added flavor of coconut oil, then try ghee (clarified butter – used often in Indian cuisine). It’s almost completely flavorless and does a great job.

# 16 January 2012 at 3:46 pm

SB said:

I’ve recently taken to stir frying. I’m vegetarian (two years now), and always interested in optimal health. I try to eliminate as many toxins in my life as possible (cooking, cleaning, and hygiene), and concentrate on high anti-oxidant foods. What High-Heat oil (> 420 degrees?) would you recommend, when weighing all the risks vs. rewards? It seems my research has me leaning toward avocado, but I’ve also seem “claims” of macadamia having 400+ degree smoke point. Also, if you could rank your top 3 or 5 healthy high-heat oils (for ease of shopping), that would really help. I really appreciate the article, and the work you do. Thanks, so much.

# 1 February 2012 at 10:35 am

Margaret Floyd said:

Best high heat oils: coconut and ghee. I’d steer clear of avocado and macadamia.

# 4 February 2012 at 10:48 am

Elaine Rasmussen said:

Just watched Dr. OZ today and he said that cold-pressed Rice Bran Oil is best for cooking and
high in antioxidants! Completely opposite of what I am reading here! Those of us who just want a healthy alternative to cooking with lard and butter as you suggest….how can frying with lard be healthier than frying with olive oil. Heat points are not in everyone’s vocabulary! I never heard of ghee but have used coconut. So many opposing views on line; who do you believe. I am new to this site and was wondering where your expertise comes from. Very very frustrating.

# 27 February 2012 at 9:31 pm

Margaret Floyd said:

Elaine, you’re right – there is so much confusing and contradictory information out there about fats and oils. The absolute best resource is from the world’s leading expert on the topic: Dr. Mary Enig. She wrote a book called “Know Your Fats” (I have it listed on my resources page if you want to check it out there). It is in my opinion the top resource on fats and explains the science extremely well. It’s very dense and a little scientific, but it certainly does clear through the clutter.
Also – you asked about lard/butter vs olive oil. Olive oil is less stable so it will go rancid with high heat, and rancid fat = very very very bad for your body. Lard and butter (ONLY if from healthy, pastured animals) are both very nutrient-dense and have been given a bad rap unnecessarily. They’re very stable and thus much better for cooking. Check out my post on this site about Saturated Fats for more info on that topic: http://www.eatnakednow.com/cooknaked/2011/09/22/the-skinny-on-saturated-fat-six-important-roles-for-this-maligned-nutrient/

# 28 February 2012 at 9:44 am

lanny said:

‎♓ĩ,
I’m asian n most of our dishes at home, do need low to high temperature oils. I’ve been changing from olive oil, grape seeds oil, coconut oil, then now rice brans. After reading abt arsenic in brown rice & rice brans . I’m back in search for suitable oils for frying. N I come to this site.
Can u help me what do mean by unrefined coconut oil? What brand , can u recommend. I live in Indonesia. Thx.

# 6 March 2012 at 7:16 pm

Sam said:

To Lanny:
You can use various cold-pressed coconut oils, but these have a strong flavour. The best thing to use is fractionated coconut oil. It has a high smoke point, is very heat stable, has the longest shelf life (over 3 years or indefinite) of any organic oil (doesn’t go rancid), no flavour or odour.

Coconut oil has mostly medium-chain but also some long chain fatty acids, but fractionation separates out the medium chain. These are easily absorbed by your body. Coconut oil reduces Alzheimers risk, improves good cholesterol, and doesn’t take much bile to be digested unlike other fats.

It isn’t sold conventionally in shops, so google fractionated coconut oil and you should get various online suppliers. Cosmetic and soap supply places sell it to massage therapists. It is a very light oil so doesn’t stain sheets so masseuses like it.

Extra virgin (cold pressed) olive oil is okay I think for frying at low temps and then discarding.

Also, don’t use cheap coconut oils. Years back we used some hydrogenated stuff, this isn’t good for your health and also stung the mouth a bit, because it had burnt sediment at the bottom. Organic shops sell better stuff, but probably not as cheap as cosmetic supply places. Fractionated coconut oil is about 4X expensive as extra virgin olive oil.

# 24 March 2012 at 10:38 am

Ellie said:

My daughter is allergic to dairy so we cannot use butter and I don’t like the strong taste of coconut oil. What oil should I use for baking and cooking?…especially on high heat?

# 11 April 2012 at 4:22 am

Margaret Floyd said:

Hi Ellie – I’d recommend one of a few things: Not all coconut oils have as strong a taste. They vary from brand to brand, so you could experiment a little and find the brand with the least flavor. If your daughter is allergic to the dairy proteins, you could try ghee – clarified butter. It is only the butter oil, not the proteins. It depends on how severe her allergies are. Some people with dairy allergies can still tolerate ghee just fine. Lastly, you can try lard from pastured pigs. It’s actually mostly monounsaturated (same as olive oil) with some poly- and some saturated fats. It’s very stable at high temperatures.

# 11 April 2012 at 2:59 pm