So Many oils and so many ways to cook!. Which ones are the best at what temperatures.
Non-processed and organic saturated fats (the kind that are solid or semi-solid at room temperature) are typically the best for cooking at high temperatures, as they will not go rancid nor oxidize.
When an oil goes rancid or oxidizes, it produces free radicals. Free radicals are the anti anti-oxidant. Where anti-oxidants help prevent signs of aging like wrinkles and heart disease. Free radicals cause premature aging and diseases.
When cooking at high temps or with a high flame you should use a good, hearty saturated oil or fat that will remain stable when being heated and not produce any free radicals. Such fats are butter, coconut oil, sesame oil.
When using a low flame, or baking-- monounsaturated cold- pressed, organic, extra virgin olive oil is a good choice. Olive oil will go rancid and create free radicals at high temperatures (or with a high flame). A good general rule of thumb: if you’re cooking with more than a medium flame on the stove-top: DON’T use virgin olive oil. Use organic coconut or sesame oil, butter or ghee instead. Since this is about vegan diet, butter and ghee are out!
For high temperature baking, you can use light olive oil.
- Coconut oil
- Palm Oil
Medium Heat/Light Sauteing
- Olive Oil
- Sesame Seed Oil
- Hazelnut Nut Oil
- Pistachio Nut Oil
- Pumpkin Oil
- Sunflower Oil
- Flax Seed Oil
- Hemp Seed Oil
Also, avoid cooking with any of the commercial vegetable oils: cotton seed oil, soy oil, corn oil, canola oil, hemp oil and grapeseed oil; all margarines, spreads and partially hydrogenated vegetable shortenings. They're over processed, offer us no nutrition and all the processing adds toxic chemicals which are just not good for anyone.
Here is some reading about oils