Summary of ZOE Science And Nutrition Podcast Episode: Cooking oils: what to use and when
— Description —
Dr Sarah Berry and Jonathan Wolff delve into the complexities and health implications of cooking oils, emphasizing the challenge of selecting the best oils for cooking and the concerns about potential negative effects The smoke point of oils is critical, as heating oil near or past this point can alter its taste and degrade nutrients
Cooking methods, temperature, and oil reuse impact its structure and oxidation, potentially leading to adverse health effects Laws in the EU, UK, and US regulate harmful compound levels in commercial oils, with most major food companies complying Avocado oil is akin to rapeseed oil but pricier, while the health benefits of coconut oil are contentious, especially when extracted from the coconut
Palm oil raises environmental and health worries due to its high saturated fat content The harmful effects of cooking oils are primarily seen in commercial settings with repeated high-temperature use, whereas home cooking typically does not produce these unfavorable compounds Extra virgin olive oil and standard vegetable oils like rapeseed or canola are deemed safe for home cooking when not repeatedly deep-fried over several weeks.
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Cooking oils: what to use and when
Key Takeaways
- Dr. Sarah Berry and Jonathan Wolff discuss the complexities and health implications of cooking oils, highlighting the challenge of determining the best oils for cooking and the concern about potential negative effects.
- The smoke point of oils is crucial, as heating oil near or past this point can change its taste and degrade nutrients. Cooking methods, temperature, and reuse of oil affect its structure and oxidation, potentially leading to unfavorable health effects.
- Laws in the EU, UK, and US regulate the levels of harmful compounds in commercial oils, with most big food companies adhering to these rules. Avocado oil is similar to rapeseed oil but more expensive, while coconut oil's health benefits are controversial, especially when extracted from the coconut. Palm oil raises environmental and health concerns due to its high saturated fat content.
- The potential harmful effects of cooking oils mainly occur in commercial settings with repeated high-temperature use, while home cooking typically does not generate these unfavorable compounds. Using extra virgin olive oil for cooking, including frying and stir-frying, is considered safe for health as long as the oil is not reheated or used at excessive temperatures. Standard vegetable oils like rapeseed or canola oil are also good options for cooking at home, as they are not necessarily unhealthy to cook with.
Discussion on Cooking Oils
- Dr. Sarah Berry and Jonathan Wolff discuss the complexities of cooking oils and the confusion surrounding their health implications.
- They highlight the challenge of determining the best oils for cooking and the increasing concern about the potential negative effects of cooking oils.
- The conversation sets the stage for a deeper exploration of the topic, promising an intriguing discussion ahead.
Understanding the Impact of Cooking Oils
- Most home kitchens use vegetable oils like rapeseed or canola, sunflower, soybean, and other blends for cooking.
- The smoke point of oils is crucial as heating oil near or past this point can change its taste and degrade nutrients.
- Cooking methods, temperature, and reuse of oil affect its structure and oxidation, potentially leading to unfavorable health effects.
- Extra virgin olive oil has bioactive nutrients but a lower smoke point, while refined oils have higher smoke points but fewer beneficial plant chemicals.
- The harmful effects of cooking oil generally occur when oil is used repeatedly at high temperatures, mainly in commercial settings.
- Laws in the EU, UK, and US regulate the levels of harmful compounds in commercial oils, with most big food companies adhering to these rules.
- Avocado oil is deemed similar to rapeseed oil but significantly more expensive, while coconut oil's health benefits are controversial, especially when extracted from the coconut.
- Palm oil, commonly used in processed foods, raises environmental and health concerns due to its high saturated fat content.
- The potential harmful effects of cooking oils mainly occur in commercial settings with repeated high-temperature use, while home cooking typically does not generate these unfavorable compounds.
Discussion on Cooking Oils and Health
- Cooking oils are generally not bad for health when used in typical home cooking, unless repeatedly deep fried over several weeks.
- Using extra virgin olive oil for cooking, including frying and stir-frying, is considered safe for health as long as the oil is not reheated or used at excessive temperatures.
- Standard vegetable oils like rapeseed or canola oil are also good options for cooking at home, as they are not necessarily unhealthy to cook with.