Myth: All Seed Oils Are Toxic and Dangerous
The internet is buzzing with claims that seed oils are the root of all health problems, but this simply isn’t true. Nutritionists explain that although oils like canola, vegetable or sunflower seed are commonly used in many processed foods, it’s not the oils themselves that cause inflammation. The omega-6 fatty acids in these oils have actually been shown to reduce inflammation and are linked with improved cardiovascular health outcomes.
A 2017 meta-analysis of randomized control trials found that increased dietary intake of linoleic acid was associated with reduced concentrations of inflammatory markers. The real issue isn’t the oil itself but how it’s used. When used in moderation in home cooking, these oils aren’t nearly as bad for you as when you’re getting them in ultra-processed foods, fast foods and fried foods.
Myth: You Can’t Cook With Extra Virgin Olive Oil Because of Its Low Smoke Point
This is probably the most persistent myth in cooking circles, and it drives chefs absolutely crazy. There is no scientific basis for the common misconception that you shouldn’t cook with extra virgin olive oil, with many myths around cooking with olive oil having to do with smoke point. The reality is quite different from what you’ve been told.
One of the most persistent myths about olive oil is that it has a low smoke point. In reality, extra virgin olive oil has a smoke point between 374-410°F, which is well above the ideal temperature for most cooking methods. The smoke point of a genuine Extra Virgin Olive Oil is 410°F so that means it’s a great choice for all your cooking needs, whether you are deep frying, sauteeing or stir frying.
Myth: Higher Smoke Point Always Means Better Cooking Oil
Here’s where things get really interesting – and where most people get it completely wrong. Research has shown that an oil’s smoke point does not correlate to its performance and stability when heated. This discovery has turned conventional cooking wisdom on its head.
Studies revealed a surprising pattern: oils with higher smoke points were not necessarily more resistant to heat and actually produced more polar compounds when heated. This finding emphasizes that an oil’s smoke point does not guarantee its stability. Instead, what really matters is oxidative stability – how well an oil resists breaking down and forming harmful compounds when heated. A 2018 study tested the oxidative stability of different oils and found that corn oil, despite having a higher smoke point than olive oil, produced twice the amount of harmful compounds at high heat.
Myth: Coconut Oil Is the Perfect Healthy Cooking Oil
Social media influencers love to promote coconut oil as a superfood, but the science tells a different story. Coconut oil is high in saturated fat, which the American Heart Association says can raise your cholesterol levels and your risk of heart disease. If you include coconut oil in your diet, it’s best to do so in moderation.
Coconut oil is 100% fat, about 90% of which is saturated fat. The predominant type is lauric acid (47%), with myristic and palmitic acids present in smaller amounts, which have been shown in research to raise harmful LDL levels. The problem with coconut oil is that up to 90% of its fat content is saturated fat – that’s the type of fat that raises LDL or “bad” cholesterol.
Myth: Coconut Oil Is Perfect for High-Heat Cooking
Many people think coconut oil’s saturated fat content makes it ideal for high-temperature cooking, but that’s not the whole story. Coconut oil has a low smoke point – unrefined coconut oil has a relatively low smoke point of 350 F, whereas olive and vegetable oils have smoke points closer to 375-400 F, making it not the best choice for high-heat cooking.
Refined coconut oil has a higher smoke point of 400-450 F, like canola oil, so it is more suitable for cooking at higher temperatures than unrefined coconut oil. However, the refining process removes many of the compounds that people seek coconut oil for in the first place. Refined coconut oil is better for cooking because it goes through more processing. It’s flavorless and odorless and has a higher smoke point (400-450 F), making it more suitable for stir frying, sautéing, and roasting at high heat.
Myth: Coconut Oil Helps You Lose Weight
This myth stems from studies on medium-chain triglycerides (MCTs), but there’s a crucial distinction to make. Researchers have found that consuming a type of saturated fat in coconut oil, called MCTs, may increase the number of calories you burn. However, it’s still unclear if coconut oil itself has this effect.
A few studies suggest coconut oil may reduce belly fat and suppress appetite. But the true weight loss benefits are controversial and only moderate at best. The reality is that coconut oil contains the same number of calories as any other oil – about 117 calories per tablespoon. Coconut oil has as many calories as other fats with 117 calories and 14 grams of fat per tablespoon. Eating too many calories from any source can cause weight gain, which increases disease risk.
Myth: Heating Olive Oil Creates Toxic Compounds
This fear has kept many home cooks from using their beloved olive oil for anything beyond salad dressings, but it’s based on outdated information. 2018 research published in Acta Scientific Nutritional Health shows that not only is extra-virgin olive oil safe when cooked at extremely high heat, it is more chemically stable at those temperatures than other common cooking oils.
Extra virgin olive oils contain polyphenols and antioxidants that fight the breakdown of the oil and the formation of free radicals. Because of this, extra virgin olive oil has been found to be the most stable cooking oil. Think of those antioxidants as tiny bodyguards protecting your oil from heat damage. The major reason why heat ruins oils is it makes them react with oxygen, but olive oil is rich in antioxidants that pick up reactive oxygen radicals. This way, even at a high heat, the overall reactivity of olive oil is reduced.
Myth: Refined Oils Are Always Better for Cooking
The food industry has convinced many people that highly processed, refined oils are superior for cooking, but research suggests otherwise. The factors that predict an oil’s safety and stability at high heat are the percentage of polyunsaturated fats (the lower the better), and the extent to which the oil has been refined (the less the better).
As the oil is heated, the smoke point will lower, especially in oils with a high amount of polyunsaturated fats such as corn, canola oil and sunflower oil or oils that have been refined. The irony is that many refined oils that appear stable actually become less stable during the cooking process. Some oils have high initial smoke points, but their performance degrades with prolonged heating. The temperature at which they start to smoke and break down lowers significantly during cooking.
Myth: Canola Oil Contains Cyanide and Is Dangerous
This internet myth has scared countless people away from canola oil, but it’s completely false. Canola does not contain cyanide. Canola contains compounds that sound a little like that – isothiocyanates, compounds found naturally in many foods, especially in cruciferous vegetables such as cabbage, Brussels sprouts, cauliflower, broccoli, kale, turnips and canola.
What’s fascinating is that these compounds are actually beneficial. Isothiocyanates are sulphur-containing compounds that have anti-cancer properties, recognized some 30 years ago. In rats and mice, isothiocyanates inhibit the development of tumours in esophagus, mammary and lung tissue. Isothiocyanates appear to act by interfering with the metabolism of cancer agents and increasing their removal from the body. Canola oil is the healthiest of all commonly used cooking oils, lowest in saturated fat, high in cholesterol-lowering mono-unsaturated fat and the best source of omega-3 fats.
Myth: You Should Only Shop the Perimeter of the Grocery Store
This popular advice suggests that healthy oils and foods only exist around the edges of the store, but nutritionists find this incredibly limiting. This myth is based on the misconception that the inner aisles contain ‘unhealthy’ foods, and that the only foods that qualify as ‘healthy’ are fresh foods found in the produce, dairy, meat, seafood and other sections that line the outer walls of most grocery stores.
Skipping the inner aisles means missing out on a variety of nutrient-rich, satisfying, health-promoting foods (including dried and canned beans, whole grains, pasta, nuts, seeds, nut butters, tomato sauce, olive oil, canned fish, frozen produce and dried fruit) that contribute valuable nutrients to a balanced diet. Many high-quality cooking oils, including excellent olive oils, are found in those supposedly “dangerous” inner aisles.
Myth: All Cooking Oils Are Bad for You
The rise of oil-free cooking trends has led some people to believe that all oils are unhealthy, but this oversimplifies nutrition science. Cooking oils have different compositions which will affect their nutritional value. Some have better nutritional value than others do. The key is understanding which oils provide health benefits and using them appropriately.
Research shows that unsaturated fats, which include monounsaturated and polyunsaturated fats, can reduce the risk of heart disease when people chose to eat them instead of saturated and trans fats. Research has associated saturated fats with higher levels of low-density lipoprotein (LDL) cholesterol in the blood. LDL cholesterol is a significant risk factor for cardiovascular disease. The solution isn’t to avoid all oils, but to choose wisely and use them in moderation as part of a balanced diet.
Myth: Virgin and Extra Virgin Coconut Oil Terms Are Regulated Like Olive Oil
Many consumers assume that coconut oil labeling follows the same strict standards as olive oil, but that’s not the case. Unlike olive oil, the terms “virgin” and “extra virgin” are not regulated with coconut oil. There is no difference in products labeled with these terms. This means you could be paying extra for meaningless marketing terms.
Understanding production methods is more important than fancy labels. Virgin or Extra Virgin coconut oil uses either a “dry” method where fresh coconut meat is dried quickly with a small amount of heat and pressed, or a “wet” method where a machine presses fresh coconut meat to yield milk and oil. The lack of regulation means you need to research brands and production methods rather than relying on front-of-package claims.
The truth about cooking oils is far more nuanced than the black-and-white claims flooding social media. Scientific research can help separate fact from fiction, but studies are often misunderstood or rejected in favor of personal anecdotes that may be unreliable. Rather than falling for dramatic claims about “toxic” oils or miracle superfoods, focus on using a variety of minimally processed oils in moderation. Your kitchen deserves better than myths and fear-mongering – it deserves the truth backed by solid science. Did you expect that your favorite cooking myths would be turned upside down like this?
