The Truth About Cooking Oils
Smoke Point vs. Stability: The Truth About Cooking Oils
For years, people have been told to “choose an oil with a high smoke point.” It’s repeated so often it sounds like gospel — but here’s the problem: the food industry doesn’t recognize that smoke point and fat stability are not the same thing.
Let’s unpack that.
The Smoke Point Myth
The smoke point is simply the temperature at which an oil starts to emit visible smoke. What’s happening at that moment? The surface compounds — the minor volatile substances — are burning off.
It looks dramatic, but it’s not the true indicator of whether that oil is still healthy or stable.
The Real Issue: Fat Stability
Stability is all about structure — how strong or fragile the fat molecules are when exposed to heat and oxygen.
Stable fats have strong, saturated or monounsaturated bonds. They resist oxidation, stay intact, and don’t easily form toxic byproducts.
Unstable fats, on the other hand, are polyunsaturated — they’re loaded with weak links. Those fragile structures react rapidly to heat, light, and oxygen, leading to oxidative breakdown long before you ever see smoke.
And here’s the shocking truth: those unstable oils are the ones most people use every day.
The Everyday Offenders
Sunflower, soybean, canola, and rapeseed oils are everywhere — in:
Crisps and biscuits
Sauces and dressings
Margarine
Takeaway fryers
These oils may boast a “high smoke point” on the label, but that number is a distraction. Refining can artificially raise the smoke point, but refining doesn’t strengthen the fat molecule. It’s like painting over rust — it may look better, but the damage is still there.
As these fragile oils heat, they oxidize and produce harmful compounds such as aldehydes and lipid peroxides — substances strongly linked to inflammation, cellular stress, and chronic disease.
The Traditional Fats That Got It Right
For centuries, humans have cooked with butter, ghee, olive oil, coconut oil, tallow, and lard — and for good reason. These fats are naturally stable, nutrient-rich, and safe at normal cooking temperatures.
Yes, they may start to smoke sooner, but that’s just surface compounds reacting — not the fat breaking down. Inside, their molecular structure remains strong and resilient.
Butter & Ghee: Rich in short and medium-chain fatty acids. Stable and packed with fat-soluble vitamins.
Olive Oil: High in monounsaturated fats and antioxidants that protect against oxidation.
Coconut Oil: Mostly saturated fat — extremely stable, even under heat.
Tallow & Lard: Traditional animal fats with a proven history of stability and nourishment.
The Bottom Line
Don’t be fooled by the “high smoke point” marketing. What truly matters is fat stability — the ability of an oil to remain chemically steady under heat.
So next time you’re in the kitchen, think less about the number on the label and more about human history. The fats that have nourished people for generations — butter, ghee, olive oil, coconut, tallow — remain your most reliable, stable, and health-supportive choices.
Stable fats don’t just cook your food — they protect your health.
BBHC (Better Body Health Coaching)
We bring truth back to nutrition — rooted in tradition, guided by science.
