It might be time to reconsider your approach to cooking oils if you’re using avocado and olive oil for your cooking. While these oils are often touted for their health benefits, heating them may be doing more harm than good.
The Hidden Dangers of Heating “Healthy” Oils
Avocado oil and olive oil are popular kitchen choices, primarily because of their high smoke points and rich profiles of healthy fats, antioxidants, and polyphenols. However, the smoke point is one of many factors to consider when cooking. Regardless of the high smoke point, these oils can degrade and oxidize when exposed to heat. This oxidation process not only reduces the health benefits these oils are known for, but it can also produce harmful compounds that may be detrimental to your health.
When you heat these oils, the healthy fats they contain can denature, meaning their structure changes in a way that turns them toxic. The antioxidants and polyphenols, which contribute to the oils’ health benefits, also break down, leaving you with far fewer nutritional advantages than if you were to use the oils at room temperature.
The Problem with Seed-Based Cooking Oils
The situation is even worse with oils like canola, soy, and other seed oils. These oils are highly processed and contain a significant amount of polyunsaturated fats, which are particularly prone to oxidation when heated. The result is a concoction of harmful chemicals you don’t want in your body. These oils are better suited for industrial uses—like lubricating door hinges or running engines—than cooking in your kitchen.
The Right Oils for Cooking
So, what should you use instead? For cooking at higher temperatures, it’s best to stick to oils that remain solid at room temperature and are rich in saturated fats. These oils are much more stable under heat and won’t degrade in the same way that more delicate oils do.
Here are some healthier options:
- Organic Ghee: A clarified butter with a high smoke point and a rich, nutty flavor.
- Organic Coconut Oil: Known for its stability and subtle coconut flavor, it is ideal for various dishes.
- Grass-Fed Butter: While butter is versatile, be cautious not to overcook it—once it turns brown, it has started to oxidize and may become toxic.
- Organic Camel Fat: An unusual but highly stable option with a unique flavor profile.
- Organic Beef Tallow: This beef-reduced fat is excellent for frying and adds a deep, savory flavor to dishes.
These fats are more stable at high temperatures and provide your body with healthy saturated fats, which can be beneficial in moderation. They retain their nutritional integrity even when heated, making them a better choice for cooking.
Use Healthy Oils as Toppings, Not for Cooking
Use them as toppings rather than for cooking to get the most out of your avocado and olive oils. Drizzle them over salads, add them to cold dishes, or mix them into dips and dressings. This way, you’ll preserve their healthy fats, antioxidants, and polyphenols, allowing you to enjoy their full benefits.
A Final Non-Toxic Dad Tip
When using butter in your cooking, be careful not to overheat it. If your butter turns brown, it’s a sign that it has started to oxidize, losing its health benefits and potentially becoming harmful. Cook with care to keep your meals as healthy and non-toxic as possible.
By rethinking your cooking oil strategy, you can make smarter, healthier choices in the kitchen. Use the right oils for the right purposes, and you’ll enhance the flavor of your dishes while protecting your health.
References:
- Resende, Lívia Maria Braga, et al. “Changes in Quality and Phytochemical Contents of Avocado Oil under Different Temperatures.” Journal of Food Science and Technology, vol. 56, no. 1, Jan. 2019, pp. 401–08. PubMed Central.
- Pizzimenti, Stefania, et al. “Interaction of Aldehydes Derived from Lipid Peroxidation and Membrane Proteins.” Frontiers in Physiology, vol. 4, Sept. 2013, p. 242. PubMed Central.
- Liu, Wen, et al. “Comparison of the Effects of Monounsaturated Fatty Acids and Polyunsaturated Fatty Acids on Liver Lipid Disorders in Obese Mice.” Nutrients, vol. 15, no. 14, July 2023, p. 3200. PubMed Central.
- Kataria, Deepshikha, and Gurmeet Singh. “Health Benefits of Ghee: Review of Ayurveda and Modern Science Perspectives.” Journal of Ayurveda and Integrative Medicine, vol. 15, no. 1, 2024, p. 100819. PubMed Central.
- Denke, M. A. “Role of Beef and Beef Tallow, an Enriched Source of Stearic Acid, in a Cholesterol-Lowering Diet.” The American Journal of Clinical Nutrition, vol. 60, no. 6 Suppl, Dec. 1994, pp. 1044S-1049S. PubMed
