What makes some oils dangerous when cooking?
Used by most people Cooking oil It is used 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”.This means if you heat the oil and exceed it Smoke pointNot only does it spoil the flavor, but it can also unintentionally add bitterness to the food, but many of the nutrients in the oil break down, and the oil releases compounds called free radicals.
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. When cooling with high heat such as stir-fried food, High smoke point — “Oil that is stable at high temperatures, which means it can’t oxidize, smoke, rancid, or harm 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 Says it’s made from walnuts that are pressed until all the oil is extracted from the nuts Spruce eat.. 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.It also has a good ratio Omega 6 to Omega 3 fatty acidsHelps reduce inflammation, says time..
2. Extra virgin olive oil
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Untreated Extra virgin olive oil Compared to refined olive oil, it has a much lower smoke point of 325 to 375 degrees Fahrenheit, avoiding the “processed” 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 untreated extra virgin olive oil, use a recipe for roasted vegetables or soup, or a recipe for slowly boiling over low heat, such as: Red lentil potato soup, Roasted eggplant.And cauliflower curry, Roasted asparagus pea risotto..
3. Flaxseed oil
linseed Oil comes from flaxseed. Specifically, this oil, also known as flaxseed oil, is cold-pressed from aged flaxseed. Rich in omega 3 fatty acids, Flaxseed oil Do not use for cooking on high heat. The smoke point of IT is relatively low, 225 degrees Fahrenheit — “This is not the best way to cook or roast at high temperatures.” Cooking over high heat not only loses the crisp nut flavor, but can also burn and become bitter and less attractive. Consuming flaxseed oil raw and avoiding heat is best not only for taste but also for your health.
4. Sunflower oil
Sunflower oil It comes from sunflower seeds.Specifically, sunflower oil Source 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 fat than high oleic acid oil make it more susceptible to oxidation and acid loss. Simply recipe.. When sunflower oil is introduced to be heated repeatedly — specifically 180 degrees Fahrenheit — Releases “potentially toxic compounds”, especially aldehydes, “toxic compounds that contribute to conditions like…” Heart disease And Alzheimer’s disease. Low oleic sunflower oil is best used raw on top of salads.
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5. Grape seed oil
Grape seed oil is derived from grape seed and has a neutral taste.Its high levels of polyunsaturated fatty acids fatty acid Not suitable for high heat cooking such as fried food. 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.
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 point), sesame (410 ° F smoke point), and 453 ° F soybean oil smoke point). Mayo Clinic.. Avocado oil is another great option with a high smoke point of 500 degrees Fahrenheit.
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