What makes some oils dangerous when cooking?
Most people use cooking oil regularly in all kinds of dishes, but did you know that some oils are unhealthy when heated? Determining the healthiest cooking oil all depends on the type of dish you are doing. The smoke point of oil is the “threshold value at which oil becomes unstable”. In other words, if the oil is heated beyond the smoke point, not only will the flavor be impaired and the food will unintentionally become bitter, but many of the nutrients contained in the oil will deteriorate, and the oil will release compounds called free radicals. To do.
These harmful compounds can adversely affect health and cause cell damage that can lead to illness. Therefore, it is important to carefully consider whether the oil you are using can be consumed in a healthy manner even after it has been heated. If you are chilling with high heat such as stir-fried food, you need oil with a high smoke point. “Because it is stable at high temperatures, it does not oxidize, smoke or stink. It can be harmful to consumption.”
There are plenty of cooking oils out there and it can be overwhelming to decide which one is best for you. Fortunately, we have created a list of the six worst cooking oils to avoid when cooking with heat.
Oils to avoid when cooking on high heat
1. Walnut oil
Walnut oil is made from pressed walnuts until all the oil is extracted from the nuts, spruce eats. It has a nutty flavor and becomes more astringent when used over high heat. Walnut oil has a low smoke point and is not optimal for use in high temperature cooking. However, it can be used in many other ways. Also, the high proportion of omega-6 and omega-3 fatty acids helps reduce inflammation, Time says.
2. Extra virgin olive oil
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Untreated extra virgin olive oil has a much lower smoke point of 325-375 degrees Fahrenheit compared to refined olive oil, avoiding the “treated” side of the oil. When looking for olive oil with a high smoke point, choose the bottle labeled “Ultralight Olive Oil”. This means that it can withstand high temperatures before it decomposes. For raw extra virgin olive oil, use a recipe for roasted vegetables or soup, or a recipe for slow boiling over low heat, such as red lentil potato soup or roasted eggplant. Risotto of cauliflower curry and roasted asparagus peas.
3. Flaxseed oil
Flaxseed oil comes from flaxseed. Specifically, this oil, also known as flaxseed oil, is cold-pressed from aged flaxseed. Although rich in omega 3 fatty acids, flaxseed oil should not be used for cooking over high heat. The smoke point of IT is relatively low, around 225 degrees Fahrenheit. “This is not the best way to cook or roast at high temperatures.” Cooking on high heat not only loses the crispy nut flavor, but can also be charred, bitter and unattractive. Consuming flaxseed oil raw and avoiding heat is best not only for taste but also for your health.
4. Sunflower oil
Sunflower oil comes from sunflower seeds. Specifically, sunflower oil is sourced from “squeezing the seeds of the Heliantus annuus plant”. Sunflower oil can be found in both refined (neutral tasting) and cold pressed (buttery, nuts) forms. Unrefined or low oleic acid sunflower oil has a much lower smoke point, Higher levels of polyunsaturated fats than high oleic acid oil tend to oxidize and deminerize, says a simple recipe. Repeated heating of sunflower oil, specifically, Hana. At temperatures above 180 degrees, it releases “potentially toxic compounds”, specifically aldehydes, “toxic compounds that contribute to conditions such as heart disease and Alzheimer’s disease”. Low oleic sunflower oil is best used raw on top of salads.
Source: KenDBerryMD / Youtube
5. Grape seed oil
Grape seed oil is derived from grape seed and has a neutral taste. High levels of polyunsaturated fatty acids are not suitable for high heat cooking such as fried foods. However, it is okay for stir-fried foods, stir-fried foods, and pan fries. Grape seed oil is known for its clean, light taste, making it ideal for dressings, baked goods, and delicately flavored dishes. Like other cooking oils, grape seed oil is best stored away from heat and light.
6. Margarine
Margarine is an artificial food made as a “low-fat” and “healthier” food alternative to butter. Margarine is generally made from refined vegetable oils made from genetically modified soybeans, rapeseed, sunflower and safflower. This oil can be rancid when exposed to high temperatures and is best avoided when cooking at high temperatures.
What should I use instead?
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Oil with a high smoke point is suitable for high heat frying and stir fry. These include peanuts (450 ° F smoke points), sesame seeds (410 ° F smoke points), and 453 ° F soybean oil smoke points, says Mayo Clinic. Avocado oil is another great option with a high smoke point of 500 degrees Fahrenheit.
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