Cooking Oils And Smoke Points
Oil Smoke Point Chart
These are approximations and smoke points can range, depending on quality of oil.
HIGH HEAT: OILS FOR FRYING, STIR-FRYING, AND BROILING
- Avocado oil (refined) 480-520°F
- Safflower oil 450-500°F (avoid)
- Canola oil 400-475°F (avoid)
- Soybean oil 450°F (avoid)
- Sunflower oil (refined) 450°F (avoid)
- Peanut oil (refined) 450°F
- Coconut oil (refined) 400-450°F
MEDIUM HEAT: OILS FOR BAKING AND SAUTEEING
- Hazelnut oil 425°F
- Grapeseed oil 390-420°F
- Sesame oil (refined) 410°F
- Macadamia oil 400°F
- Extra virgin olive oil (unrefined) 325-400°F
- Avocado oil (unrefined) 350-400°F
- Vegetable oil 400°F (avoid)
LOW HEAT: OILS FOR GENTLE SAUTÉEING
- Unrefined coconut oil 350-380°F
- Sesame oil (unrefined) 350
- Sunflower oil (unrefined) 320°F
Peanut oil (unrefined) 320°F
- Walnut oil (unrefined) 320°F
- Hemp Seed oil 300-330°F
NO HEAT: FINISHING AND SALAD OILS
- Almond oil (unrefined) 225°F
- Flax seed oil (unrefined) 225°F
*Avoid refined, processed oils
Every oil will eventually be damaged if heated above a certain temperature. Each oil has its own smoke point, the temperature at which the oil begins to be damaged by heat. The word smoke point is a bit deceiving, as you may not see a billow of smoke appear when an oil exceeds its smoke point temperature, but the oil will be damaged and begin to form harmful compounds, such as trans fats and other harmful compounds. If you keep heating it, eventually you will see smoke, but by then it was way too late.
I recommend that you have on hand 1-3 oils that you can use for higher heat cooking, such as coconut oil, avocado oil, pecan oil, or ghee. These fats tolerate medium high to high heat cooking. You should also have at least a couple oils that you can use for low heat cooking and for salad dressings, such as extra virgin olive oil, sesame oil, and a nut oil of your choice. It is important to always rotate our foods. If someone is experiencing trauma, especially chronic trauma, our bodies can start to see food as a predator if it sees the same food repeatedly. Meaning, give your body an opportunity to see something else than that one oil or one food you love. Having over 135 food sensitivities, I became intimately familiar with this and how to gently reverse food sensitivities using frequency healing and sound healing. It is quite remarkable.
Back to smoke points. Use the right oil and at the right temperature. Support your body the way it needs to be supported.
Avoid refined cooking oils as they have been harshly treated with heat and chemicals, and they lack the healthy nutrients of unprocessed oils or unrefined oils. Avoid canola oil as it is a synthetic. Avoid Soy oil as soy has naturally occurring enzymes that contribute to cancer unless the soy is fermented. For me, I keep it simple. KISS – Keep It Simple Sweetheart! I use coconut oil and avocado oil for sautéing veggies. I use all other oils for baking at 350 and below. My preference is Walnut oil for brain health (which I add to my smoothies and salads), and I enjoy pecan oil and toasted sesame oil for salads as well.
Managing Your Cholesterol With Food
Berryman, C. E., Preston, A. G., Karmally, W., Deckelbaum, R. J., & Kris-Etherton, P. M. (2011). Effects of almond consumption on the reduction of LDL-cholesterol: a discussion of potential mechanisms and future research directions. Nutrition Reviews, 69(4), 171–185. https://doi.org/10.1111/j.1753-4887.2011.00383.x
Contributors, W. E. (2020, September 2). Health Benefits of Brazil Nuts. WebMD. https://www.webmd.com/diet/health-benefits-brazil-nuts
Greger, M. (2016, March 24). Four Brazil Nuts Once a Month…. NutritionFacts.org. https://nutritionfacts.org/2016/03/24/four-brazil-nuts-once-a-month/
Hoffman, M. (2008, November 3). LDL: The “Bad” Cholesterol. WebMD; WebMD. https://www.webmd.com/heart-disease/ldl-cholesterol-the-bad-cholesterol
Levy, J. (2018, July 23). Top 14 Foods that Lower Cholesterol Naturally. Dr. Axe. https://draxe.com/nutrition/cholesterol-lowering-foods/
Mandl, E. (2019, May 7). 7 Proven Health Benefits of Brazil Nuts. Healthline. https://www.healthline.com/nutrition/brazil-nuts-benefits#TOC_TITLE_HDR_2
Silhan, L. (2019, September 11). Improve cholesterol 20 points with this tasty nut. Leann Silhan, MD PLLC. https://www.silhanmd.com/blog/improve-cholesterol-for-30-days-with-this-tasty-nut
National Foundation for cancer research: https://www.nfcr.org/blog/whats-for-dinner/?gclid=CjwKCAjwy_aUBhACEiwA2IHHQAjy4jJn2sMmpin7RuQ7ihlD9N4oiw8zVUdYS7B0bzu_rfAHF_60hBoCDWMQAvD_BwE
The great thing about this program is that if you choose to kick processed foods to the curb, and adopt a whole food organic diet, your physical symptoms should start to fade away as your body will naturally start to heal itself. This next part is about how to manage cholesterol. It is as easy as it gets. However, in addition to the study I am sharing that makes lowering your cholesterol easy, there are a quite a few foods that also support managing a healthy cholesterol level that you will want to explore in addition to the Brazil Nuts.
- Oats and other whole grains that are high in fiber
- Sweet Potatoes
- Green Tea (Caution, this has caffeine)
- Leafy Greens
- Extra-Virgin Olive Oil
- Chia Seeds
- Nuts – Especially Brazil Nuts – Read below
One of the craziest studies that was sourced from Dr. Greger involved feeding people a single serving of Brazil nuts to see what it would do to the cholesterol levels of healthy volunteers. They gave ten men and women a single meal containing zero, one, four, or eight Brazil nuts, and found that the ingestion of just that single serving almost immediately improved cholesterol levels. LDL, so-called “bad” cholesterol levels in the blood, was significantly lower starting just nine hours after the ingestion of nuts, and by no insignificant amount, nearly 20 points within a day. Even drugs don’t work that fast. It takes statins around four days to have a significant effect.
But that’s not even the crazy part.
The researchers went back and measured their cholesterol five days later, and then 30 days later. Now, keep in mind they weren’t eating Brazil nuts this whole time. They just had that single serving of Brazil nuts a month before and their cholesterol was still down 30 days later. It went down and stayed down, after eating just four nuts… That’s nuts!
And no, the study was not funded by the Brazil nut industry.
Interestingly, four nuts actually seemed to work faster than the eight nuts to lower bad cholesterol and boost good cholesterol. These results suggest that eating just four nuts might be enough to improve the levels of LDL and HDL for up to 30 days, and maybe longer. They didn’t test this past 30 days.
Now normally, when a study comes out in the medical literature showing some “too-good-to-be-true” result like this, you want to wait to see the results replicated before you change your clinical practice, before you recommend something to your patients, particularly when the study is done on only ten people, and especially when the findings are literally just too incredible to be believed. But when the intervention is cheap, easy, harmless, and healthy—eating four Brazil nuts a month—then, in my opinion, the burden of proof is kind of reversed. I think the reasonable default position is to do it until proven otherwise. I have shared this approach with many people that I work with and they have all had amazing results.
They concluded a single serving was sufficient “without producing liver and kidney toxicity.” What they’re referring to is the high selenium content of Brazil nuts—so high that four eaten every day may actually bump us up against the tolerable daily limit for selenium. However, this is not something we have to worry about if we’re just eating four once a month. This is really an cheap and easy solution that is good for you too!
Even eating nuts every day does not appear to result in expected weight gain (Nuts and Obesity: The Weight of Evidence), so enjoy!
We love Brazil nuts for Brain Health since it may have a protective and anti-depressant effect. One ounce of Brazil nuts may contain almost 1,000% of the recommended daily allowance of selenium. In addition to that, Brazil nuts also contains Vitamin B1, Vitamin B6, Vitamin E, Calcium, Copper, Magnesium, Manganese, Phosphorous and Zinc. For Suson Essentials, nutrient dense foods are the way to go. In addition, most of us need to focus on adding more minerals to our body to maintain a healthy brain. Some pesticides, like glyphosate pull the minerals out of our soil and of course out of our bodies. So, this is one of many ways to start replenishing your body with the minerals that it needs.
Quick and Easy Meals For Road Trips
Batch Cooking Involved
Let’s just make this part easy. I like to bring finger food and things that taste great. The key is cooking meals ahead of time so that you do not feel forced to stop at places with toxic food. Get yourself a small cooler, a water tank and consider the following easy meals to make.
- Boiled Shrimp
- Tuna Fish Salad and gluten free crackers
- Broiled Chicken wings or drumsticks
- Gluten Free and Nutrient dense Brownies
- Gluten Free and Nutrient dense Banana Cake
- Smoothies – I make them in advance and store them in mason jars (with lids) for my long and short road trips.
- Cheese sticks and chunks
- Bagels, Smoked Salmon, and Cream cheese
- Nuts – all nuts!!
- Manuka Honey Drops.
- Grain bars: RX Bars, Hu Chocolate Bars. Eat sparingly. Snacks should include about 3 real ingredients.
Fresh Fruit: Apples, Bananas, Pears, oranges
Carrot and celery sticks
Hard Boiled Eggs
Elite is a .21 ounce packet of nutrients that I mix with 16 ounces of water. The packet is nutrient dense and includes Ashwagandha, Holy basil, Red clover, Astaxanthin, Indian gooseberry, Aloe, Evening primrose and L-lysine. It keeps me focused, calm and centered.
If you must stop for a quick bite to eat, right now I like Panera, Chipotle, Cava, and the salad bar and hot bar at Whole Foods Market.
This whole program is about supporting your immune system with a whole food diet. But what about those days that we are feeling sluggish or we come down with a cold or flu? Let’s support you two ways. Enjoy the list of herbs, supplements and essential oils that I keep on hand at my Farmacy. They are all made from nature and not synthetic. You can set up a free consult to learn more.
- Vitamin A
- Vitamin D
- Vitamin C
- On Guard Essential Oils – Great for your immune system
- Mushroom Powders
- NAC and Glutathione
- Probiotics & Prebiotics
- Olive Leaf
- Elderberry – High in Antioxidants
- Ashwagandha – Great for Adrenals
- Lemon Essential Oil – Uplift and micro-plastic detox
- Cilantro Essential Oil – Great for Heavy Metal detox
- Clove Essential Oil – Great for bacterial and viral infections
- Oregano Essential Oil -Great for bacterial and viral infections
- Fractionated Coconut Oil
- Peppermint Essential Oil to relieve stomach issues and fevers
- Frankincense Essential Oil – Cellular Repair
- Lavender Essential Oil – Deeper sleep and pain relief
- Dandelion Leaf Extract – Great for Liver cleanse
- Activated Charcoal – Great to detox
Jodi's Morning Regime
My Coffee Recipe
This will keep most of you focused, energized and balanced for most of your morning.
- Teeccino Dark Roast dandelion Coffee
- Two scoops of OM’s Master Blend Mushrooms
- Monk fruit or your favorite sweetener. I also like Stevia and Maple syrup
- Two small scoops of the Sun Warrior Protein Warrior Blend
- Dandelion tincture
- Echinacea tincture
- Elmhurst Milked Cashews or Dairy Creamer
- Shake well and enjoy
Time To Test Your Knowledge on Session 5
Congratulations You Completed Session 5
The Functional Food program
The final session, Session 6, is a resource section that will be updated from time to time. It includes restaurants, farmers, grocery stores that all offer sustainably produced foods and other products. Enjoy your new Toxic Free Life.
Time To receive your certificate of completion. You have earned it. Look at all you have learned and the work you did.
- Send an Email to Hello@SusonEssentials.com .
- Put in the Subject Line: Request For Certificate of Completion
- Please share the best email address to send your certificate to
- Please share the correct spelling of your name.
- The Certificate will be sent to you as soon as possible.