5 Myths About Cooking Oils, Debunked
Cooking oils are essential in every kitchen, but there's a lot of confusion about which ones are healthy, safe, or best for certain dishes. With so much mixed information out there, it’s easy to believe outdated or oversimplified advice. The truth is more balanced than many think.
Here are common myths about cooking oils and the facts that set them straight.
Myth: Vegetable oil and canola oil are the same thing
Vegetable oil is a blend of different oils, while canola oil comes from a single plant. Canola oil has a mild flavor and a good balance of fats.
Vegetable oil, depending on its blend, can vary in quality. Reading labels helps you choose the best option for your needs.
Myth: Coconut oil is healthiest
Coconut oil gained popularity as a "superfood," but it's not as healthy as once claimed. While it’s fine in moderation, it’s high in saturated fat, which can raise cholesterol if used often.
It works well for certain recipes or flavor profiles, but it’s best balanced with other oils like olive or canola for everyday cooking.
Myth: Expensive oils are always better
Price doesn't always equal quality. Some pricey oils are marketed for flavor or packaging, not performance. What matters more is freshness, storage, and purpose.
For example, a mid-range extra virgin olive oil works beautifully for most cooking, while higher-end options shine best as finishing oils.
Myth: Olive oil shouldn't be used for cooking
Many believe olive oil can't handle heat, but that’s not true. Extra virgin olive oil has a moderate smoke point and is perfectly safe for sautéing, roasting, or even baking.
It’s rich in antioxidants and healthy fats that remain stable during cooking. It might lose a bit of flavor at high heat, but it doesn’t become unsafe.
Myth: Reusing cooking oil is always safe
Reusing oil after frying can seem economical, but it degrades with each use. Reheated oil loses quality and can develop harmful compounds.
If you do reuse oil, strain it and store it properly, but avoid using it too many times. Fresh oil always gives better flavor and safety.
The bottom line
Cooking oils can be confusing, but understanding how they work helps you use them wisely. No single oil is perfect for every situation, and balance is key.
Choose oils based on your recipe, health goals, and cooking method. When used properly, oils can enhance flavor, add nutrition, and make every meal a little more satisfying.