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Why Some Oils Shouldn’t Be Heated
Oils have a property called smoke point — the temperature at which they start to smoke, break down, and release harmful free radicals. Heating oils beyond their smoke point can:
- Destroy delicate nutrients like omega-3 fatty acids and antioxidants
- Produce off-flavors in your food
- Form potentially harmful compounds that are bad for health
Oils You Should Avoid Cooking With
- Flaxseed Oil
- Smoke Point: ~225°F (107°C)
- Extremely rich in omega-3 fatty acids, flaxseed oil is highly sensitive to heat.
- Use Instead: Drizzle over salads, smoothies, or cooked vegetables after removing from heat.
- Walnut Oil
- Smoke Point: ~320°F (160°C)
- Delicate and nutty, heating walnut oil can destroy its flavor and nutrients.
- Use Instead: Perfect for salad dressings, dipping bread, or finishing roasted dishes.
- Hemp Seed Oil
- Smoke Point: ~330°F (165°C)
- Rich in polyunsaturated fats, hemp oil oxidizes quickly under heat.
- Use Instead: Add to smoothies, drizzle over grain bowls, or mix into dips.
- Pumpkin Seed Oil
- Smoke Point: ~320°F (160°C)
- Its deep, nutty flavor is lost when heated.
- Use Instead: Finish soups, roasted vegetables, or salads for maximum flavor.
- Extra Virgin Olive Oil (for high-heat cooking)
- Smoke Point: ~375°F (190°C), varies by quality
- Best used for low to medium heat or raw applications to preserve antioxidants and flavor.
- Use Instead: Drizzle on pasta, salads, or bread, or cook gently at low temperatures.
Tips for Using These Oils Safely
- Store Properly: Keep delicate oils in a cool, dark place, ideally refrigerated, to prevent rancidity.
- Add After Cooking: For maximum nutrition, add sensitive oils after cooking is complete.
- Combine with Heat-Stable Oils: If you want the flavor of walnut or flaxseed oil in cooked dishes, try combining a small amount with a high-smoke-point oil like avocado or refined olive oil.
- Use as a Finishing Touch: Drizzle over roasted vegetables, grains, or proteins just before serving.
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