There are certain oils that you can use for grilling, which are far healthier than others. You can also save money by not sloshing the ubiquitous EVOO over everything that you’re going to cook, and actually it’s not a good idea health-wise either.
Smoke -Point
The first thing to consider is the smoke point of the oil. You need to choose an oil for grilling, which has a very high smoke point because if you heat beyond a “smoke point”, the oil will obviously smoke and form free-radicals on your food.
EVOO
It’s not a good idea to grill with extra virgin olive oil because it has a low smoke point. Far better to choose PURE olive oil, which has been heat/solvent treated to bring the smoke point up. It’s also way cheaper than EVOO. In Italy, the cooks never fry with EVOO – it’s simply used to finish off a dish. You won’t get as good a nutrient content or taste from your Pure Olive Oil, so I recommend using EVOO for dressings and drizzling over cooked foods.
Grapeseed & Expeller Pressed Safflower and Canola Oils
These oils have a high smoke point and are excellent choices for grilling and making a marinade. It will often say “high heat” or ‘high temperature” on the label.
Virgin Coconut Oil
I have to mention my favorite cooking oil here because although you won’t use it for grilling, remember it’s a fantastic oil for frying things like pancakes, and fried chicken/seitan/tempeh. It has a high smoke point and contains a plethora of healthy compounds.
Rosemary
Charred foods contain carcinogenic compounds, so I suggest you try not to “blacken” your food. You can also add fresh rosemary, which contains free-radical fighting compounds. Place it over the food on the grill or add to marinades.
Thanks! Great article!