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Why These Oils Are Not Ideal for Cooking: What You Should Know
When it comes to cooking, the type of oil you choose plays a crucial role in both the flavor of your dishes and your overall health. Not all oils are created equal, and some may not be as suitable for high-heat cooking as others. While many oils boast a range of health benefits, some can break down or become harmful when exposed to heat. In this article, we’ll explore why certain oils are not ideal for cooking and what you should know before reaching for that bottle.
What Happens When Oils Are Heated?
To understand why some oils are not suitable for cooking, it’s important to first grasp what happens when oils are heated. Every oil has a smoke point, which is the temperature at which the oil begins to break down and produce smoke. At this point, the oil starts to lose its nutritional value, and harmful compounds can form, potentially leading to inflammation or even creating carcinogens. The higher the smoke point, the better the oil is for high-heat cooking methods like frying, grilling, or sautéing.
Oils with lower smoke points are better suited for low-heat cooking, salad dressings, and drizzling over food once it’s cooked, where they can retain their beneficial nutrients and flavors.
The Oils That Are Not Ideal for Cooking
1. Extra Virgin Olive Oil (EVOO)
While extra virgin olive oil is often hailed for its heart-healthy monounsaturated fats and high antioxidant content, it’s not the best choice for high-heat cooking. EVOO has a relatively low smoke point of about 375°F (190°C), which means it can start to break down when used for stir-frying, grilling, or deep-frying. When heated beyond its smoke point, EVOO loses its flavor and nutritional value and can even produce bitter compounds that are harmful to health.
What to do instead: Use EVOO for drizzling over salads, pastas, or roasted vegetables after cooking, or for making dressings. For sautéing or frying, use a more heat-stable oil like refined olive oil or avocado oil.
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