Over the past few years, more and more people have asked me if they should use grapeseed oil for frying, since they’ve heard that it has a very high smoke point. I don’t think grapeseed oil is optimal and here’s why.
For frying foods, it is desirable to use an oil that will not smoke, for both taste and health reasons. But it is also desirable to use an oil that will not become oxidized.
The oxygen in air attacks polyunsaturated fats, especially when they’re heated. This is called oxidation, and it will cause the production of oxidized fats that taste rancid and probably contribute to coronary heart disease.
Grapeseed oil is very high in the polyunsaturated fat, linoleic acid- an essential nutrient that you would die without. Like other polyunsaturated fats, linoleic acid lowers blood cholesterol too. This is all good, so if you like it, use it in salads and for baking, but don’t subject this delicate oil to high temperatures where it will become oxidized.
But what we need even more than linoleic acid is the other essential fat, alpha-linolenic acid, an omega-3 fat. So for baking or salads, why not use walnut oil or canola oil, and get them both?
Back to frying- for high temperature cooking use oils that are low in polyunsaturated fats, such as olive oil and peanut oil, and in particular, use refined oils (clear) from which all the troublesome proteins, etc., have been removed that contribute to smoking.