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

 

These Oils Are Not Meant for Cooking — Here’s What You Should Be Doing Instead

Cooking oils are a kitchen essential, but not all of them are created equal. While some handle heat beautifully, others break down quickly, losing nutrients and even releasing harmful compounds when overheated. The truth is, certain oils are better suited for drizzling, dressing, or finishing dishes — not frying or sautéing. Knowing the difference can protect your health and elevate your cooking.

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The Science Behind Cooking Oils

Every oil has something called a smoke point — the temperature at which it starts to burn and smoke. When an oil reaches this point, it begins to degrade, producing free radicals and unpleasant flavors.

That means the wrong oil used at high heat can turn your healthy meal into something less nutritious (and less tasty).

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Oils You Should Not Be Using for Cooking

1. Flaxseed Oil

• Smoke Point: Around 225°F (107°C)

• Why Not: Extremely heat-sensitive, flaxseed oil breaks down quickly and can become bitter or rancid when exposed to heat.

• Use Instead: Drizzle it over salads, yogurt, or smoothies for its omega-3 fatty acids and nutty flavor.

2. Walnut Oil

• Smoke Point: Around 320°F (160°C)

• Why Not: Though rich in antioxidants, it’s delicate and should never be used for frying. Heat destroys its nutrients and gives it a burnt taste.

• Use Instead: Perfect for finishing pasta, roasted vegetables, or desserts for a rich, nutty aroma.

3. Hemp Seed Oil

• Smoke Point: Around 330°F (165°C)

• Why Not: Heating this oil reduces its nutritional value and alters its flavor.

• Use Instead: Use raw in dressings, marinades, or dips for a dose of healthy fats.

4. Extra Virgin Olive Oil (for High Heat Cooking)

• Smoke Point: Around 375°F (190°C)** (varies)

• Why Not: While olive oil is incredibly healthy, extra virgin varieties are better for low-to-medium heat cooking. High heat can damage their antioxidants and cause smoking.

• Use Instead: Use for sautéing or finishing dishes. For frying, switch to light olive oil or avocado oil.

5. Pumpkin Seed Oil

• Smoke Point: Around 320°F (160°C)

• Why Not: Its deep green color and nutty taste make it a gourmet oil, but it loses flavor and nutrients under heat.

• Use Instead: Drizzle it over soups, grain bowls, or roasted vegetables after cooking.

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The Right Oils for Cooking

If you’re pan-frying, baking, or grilling, you’ll want oils that can handle the heat:

• Avocado Oil – High smoke point (~520°F) and neutral flavor.

• Refined Coconut Oil – Stable for high heat and great for stir-frying.

• Ghee or Clarified Butter – Excellent for sautéing and gives rich flavor.

• Light (Refined) Olive Oil – Still heart-healthy but more heat-resistant than extra virgin.

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Pro Tip: Mix and Match

For the best of both worlds, try this approach:

• Use a high-smoke-point oil for cooking.

• Finish your dish with a flavorful, unheated oil (like walnut or flaxseed).

This way, you preserve nutrients, enhance taste, and avoid cooking mishaps.

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The Takeaway

Not every oil belongs in the frying pan. While some add incredible flavor and nutrition, others simply aren’t made to withstand heat. By understanding which oils to cook with — and which to keep raw — you can make your meals safer, tastier, and more nourishing.

So next time you reach for that fancy bottle of flaxseed or walnut oil, skip the skillet — and let it shine where it belongs: on your plate, not in your pan.