These oils are not meant for cooking. Here’s what you should be doing instead.

5. Hemp Oil

Hemp oil is another oil rich in omega-3 and omega-6 fatty acids. Its smoke point is around 330°F (165°C), making it too low for high-heat cooking. Additionally, it has a very distinct, earthy flavor that doesn’t always work in every dish.

What to do instead:
Hemp oil is best used cold in smoothies, salads, or as a finishing oil. It’s perfect for adding a nutritional boost to your food without risking nutrient loss from heat exposure.

Best use for hemp oil:
Use hemp oil in smoothies, dressings, and as a drizzle over grains or vegetables. It’s also excellent for dipping bread or as a supplement in your routine for added health benefits.

6. Walnut Oil

Walnut oil has a rich, nutty flavor and is packed with heart-healthy omega-3 fatty acids. However, like flaxseed oil, it has a low smoke point of around 320°F (160°C), which means it should never be used for frying or searing.

What to do instead:
Walnut oil is best used raw, as a finishing oil on roasted vegetables, salads, or drizzled over pasta dishes. It’s also great in cold sauces like pesto.

Best use for walnut oil:
Use walnut oil in dressings, finishing oils, or cold applications where its delicate, nutty flavor can shine without being exposed to heat.

7. Truffle Oil

Truffle oil is an expensive, aromatic oil infused with the essence of truffles, and it’s typically used to add a touch of luxury to dishes. Truffle oil, especially the unrefined kind, has a low smoke point, making it unsuitable for cooking.

What to do instead:
Truffle oil should be used after cooking to enhance the flavor of dishes. It’s perfect for drizzling over pastas, risottos, and even popcorn. A little goes a long way to elevate a meal.

Best use for truffle oil:
Drizzle it over finished dishes, like risottos, fries, or mashed potatoes, to add a luxurious, aromatic finish.

Conclusion: Use the Right Oils for the Right Purpose

While many oils are versatile, it’s essential to choose the right oil for the job. Cooking oils with low smoke points can break down when exposed to heat, creating unwanted flavors and potentially harmful compounds. To ensure your meals are both tasty and healthy, opt for oils that are specifically designed for cooking at high temperatures—such as avocado oil, grapeseed oil, or refined olive oil. On the other hand, oils like extra virgin olive oil, flaxseed oil, and walnut oil should be reserved for cold dishes or drizzling over food after cooking to preserve their flavor and nutrients.

By understanding which oils are best for cooking and which are better suited for non-cooking purposes, you can make smarter choices for both the health of your body and the success of your meals.