When choosing cooking oils, it’s essential to consider their smoke point, stability, and health impact. Some oils break down at high temperatures, releasing harmful compounds and losing their nutritional value. While they may be marketed as healthy, not all oils are suitable for every cooking method, especially high-heat frying and roasting.

One major concern is the production of harmful substances when oils reach their smoke point. Oils like flaxseed, walnut, and unrefined extra virgin olive oil have low smoke points, making them unsuitable for frying. When overheated, they can release toxic fumes and free radicals that may contribute to inflammation and other health issues.

Another issue is the high content of unstable polyunsaturated fats in certain oils, such as vegetable and seed oils (e.g., corn, soybean, and sunflower oil). These fats oxidize easily when exposed to heat, leading to the formation of harmful trans fats and oxidized lipids, which have been linked to cardiovascular diseases and other health risks.

For safer cooking, it’s best to choose oils with high smoke points and stable fat compositions, such as avocado oil, refined coconut oil, or clarified butter (ghee). Understanding which oils to use for different cooking methods can help you make healthier choices while preserving the nutritional benefits of your meals.