These oils are not meant for cooking. Here’s what you should be doing instead (Page 2 ) | November 21, 2025

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

Many oils that are healthy in raw form are not stable at high temperatures, making them unsuitable for frying, sautéing, or roasting.

Oils You Should Avoid Cooking With

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.