This blog explores how to best use these oils for cooking, why avoiding vegetable and seed oils is key, and how combining oils like olive oil and palm oil can stabilize them for high-heat cooking.

1. Understanding Smoke Points and Why They Matter

The smoke point is the temperature at which an oil breaks down, oxidizes, and produces harmful compounds. Knowing an oil’s smoke point helps you select the best one for various cooking methods.

• • Extra Virgin Olive Oil (EVOO): With a smoke point around 375°F (190°C), it’s ideal for low to medium-heat cooking like sautéing or baking. EVOO is rich in antioxidants and polyphenols, but using it at high temperatures can degrade its nutrients​
  • Avocado Oil: Known for its high smoke point of 520°F (271°C), avocado oil is perfect for high-heat cooking methods like stir-frying and grilling. Its stability at high temperatures preserves its nutrient content​

2. How to Preserve Nutrients in Healthy Oils

Both extra virgin olive oil and avocado oil are rich in monounsaturated fats, antioxidants, and polyphenols that support heart health, reduce inflammation, and contribute to bone health. However, high-heat cooking can destroy these nutrients.

• • Olive Oil for Low to Medium-Heat Cooking: Stick to lower temperatures to preserve the oil’s polyphenols and antioxidants. Use it for sautéing, drizzling on vegetables before eating, or in salad dressings.
  • Avocado Oil for High-Heat Cooking: Its higher smoke point ensures it retains nutrients during frying, roasting, or grilling. It also has a neutral flavor, making it versatile for savory or sweet dishes.

3. Combining Oils for Stability: Olive Oil and Palm Oil

Blending olive oil with a more heat-stable oil like palm oil or coconut oil can increase its smoke point and stability for high-heat cooking:

• • Stabilizing Olive Oil: Palm oil and coconut oil, are high in saturated fats, which are more stable at high temperatures. The saturated fats help protect the more delicate compounds in EVOO from breaking down as quickly when heated. So by blending these oils, you raise the overall smoke point, making it more suitable for stir-frying, roasting, or grilling, while preserving the health benefits of olive oil.
  • Balanced Nutrient Profile: Palm oil also contains vitamin E and antioxidants that complement the nutrients in olive oil.

    Combining coconut oil with extra virgin olive oil can also boost antioxidant benefits as well as provide a balanced blend of fatty acids. However, coconut oil can add a noticeable coconut flavor to your dishes, so I’ll often choose palm oil instead for its more neutral taste.

4. Avoiding Vegetable and Seed Oils: Why They’re Bad for You

Vegetable and seed oils like soybean, canola, and corn oil are commonly used but come with significant health risks:

• • High in Omega-6 Fatty Acids: These oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. An imbalance between omega-3 and omega-6 can increase the risk of heart disease and other inflammatory conditions.
  • Highly Processed: Many vegetable oils undergo extensive refining, which removes nutrients and often produces trans fats—known to be harmful to heart health​
  • Prone to Oxidation: Due to their high content of polyunsaturated fats, these oils are more prone to oxidation and produce harmful free radicals when heated​

5. Why the Right Oils Matter for Bone Health

Using the right cooking oils can also support bone health. Oils like extra virgin olive oil and avocado oil contain monounsaturated fats and anti-inflammatory compounds that help maintain bone mineral density and prevent osteoporosis. They also enhance calcium absorption, crucial for keeping bones strong.

By choosing the right oils and using them correctly, you can maintain their nutrient content, which is essential for reducing oxidation, inflammation, and supporting long-term bone health.

Conclusion

Choosing the right oil for cooking is essential for preserving both flavor and nutrients. Olive oil and avocado oil are great for their heart-healthy fats, antioxidants, and versatility, but it’s important to use them appropriately. EVOO is ideal for low to medium heat, while avocado oil shines in high-heat applications. Blending olive oil with palm oil or coconut oil can improve stability at higher temperatures, making it more suitable for stir-frying and grilling.

Avoid vegetable and seed oils, which are prone to oxidation and inflammation, in favor of nutrient-dense oils like olive oil, avocado oil, virgin palm oil, and coconut oil. By doing so, you’ll enjoy the health benefits while minimizing the risks associated with cooking at high temperatures.

So, the next time you fire up the stove or oven to cook your bone-boosting meal, choose oils that will nourish your body and protect your bones!