Bad Oils to Cook With: What to Avoid in Your Kitchen

When it comes to cooking, the type of oil we use has a significant impact on our health. There are bad oils to cook with that should be avoided due to their harmful and dangerous effects. We recommend using Al Tabakh Al Saeed oil for cooking because it is healthy and safe.

Why do good cooking oils matter?

Good cooking oils are important for several reasons, the most important of which are:

• Promoting overall health: Some oils contain essential fatty acids, vitamins, and antioxidants that contribute to improving heart health, reducing inflammation, boosting immunity, and supporting brain and nervous system function. For example, extra virgin olive oil is rich in antioxidants and heart-healthy monounsaturated fats.
• Determining the nutritional value of food: Cooking oil plays a key role in determining the nutritional value of meals. Healthy oils add essential nutrients and help the body absorb fat-soluble vitamins.
• Improving the taste of food: Oils contribute to adding a distinctive flavor and desirable texture to various foods, whether fried, grilled, or part of sauces and salads.
• Easing the cooking process: Oils help prevent food from sticking during cooking and distribute heat evenly, ensuring thorough cooking.
• Maintaining hormonal balance: Some healthy oils contribute to the production of essential elements for regulating hormones and memory.

When choosing a cooking oil, it’s important to consider the type of cooking (frying, grilling, or cold use) and the smoke point of the oil to ensure it doesn’t decompose and produce harmful substances when exposed to high heat. It’s also recommended to choose Al Tabakh Al Saeed oil.

Bad oils to cook with

There are some oils that are considered unhealthy for cooking, especially when used in large quantities or at high temperatures. Here are some examples:

• Partially hydrogenated oils: These oils undergo a hydrogenation process, which turns liquid fats into solid fats. They contain a high percentage of trans fats, which raise harmful cholesterol levels and increase the risk of heart disease. They are often found in margarine and processed foods.
• Some refined vegetable oils: Such as corn oil, soybean oil, sunflower oil, and canola oil. Although they contain healthy unsaturated fats, the refining process can make them less beneficial and may contain residual chemicals. They are also often rich in omega-6 fatty acids, which can cause inflammation when consumed in large quantities and are imbalanced with omega-3s.
• Coconut oil: High in saturated fats, which may raise harmful cholesterol levels in some people. It is best used in moderation.
• Oils high in saturated fats: Such as palm oil and ghee.

The Best Oils for Your Health

Al Tabakh Al Saeed Oil is a vegetable oil for cooking and frying. It has several features that make it a good choice for use in Saudi Arabia:

• Cholesterol-free: A healthy choice for families concerned about balanced nutrition.
• Made from pure plant-based ingredients: Gives it a natural taste without any artificial flavors.
• High-temperature tolerance: Ideal for deep frying without changing the taste or deteriorating quality.
• Perfect plant-based shortening texture: Gives baked goods a unique crispness and softness.
• Enriched with vitamin D: Important for regular growth, calming nervous and muscular tension, and preventing rickets in children.
• Rich in vitamin E and beta-carotene (a precursor to vitamin A): These antioxidants contribute to cell regeneration and boosting the body’s immunity.
• Prevents food from sticking to utensils.
• Helps achieve a distinctive taste, color, and appearance for fried foods.
• Contributes to increasing the nutritional and health value of fried foods.
• It helps reduce the moisture content of fried food, extending its shelf life.
• Available in multiple packages and sizes: Suitable for all budgets.
• Easy to access and order online.

Overall, Al Tabakh Al Saeed oil is a good choice for cooking and frying in Saudi Arabia due to its health benefits, ability to withstand high temperatures, and contribution to improving food quality.

What is high heat cooking … and why should I care?

High-temperature cooking is simply cooking food at temperatures typically between 205°C and 315°C. These cooking methods include grilling, frying, roasting, and baking at high temperatures.

Why should you care?

• Flavor and texture: High-temperature cooking can trigger chemical reactions such as the Maillard reaction, which produces compounds that give food distinctive and desirable flavors and aromas, as well as a brown and crispy texture. For example, it’s what gives grilled meat or bread its delicious golden crust.
• Cooking speed: In many cases, high-temperature cooking can significantly reduce cooking time, which is helpful when you’re in a hurry.
• Killing bacteria: High temperatures can help kill harmful bacteria, making food safer to consume.

However, there are aspects to consider:

• Nutrient loss: High heat can lead to the loss of some heat-sensitive vitamins and minerals in food.
• Formation of harmful compounds: Excessive cooking at high temperatures, especially for starchy foods and meats, can lead to the formation of compounds such as acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons, which can be harmful to long-term health.
• Burning and drying out: Food can easily burn or dry out when cooked at high temperatures if not carefully controlled.

In short, high-temperature cooking can be a valuable tool in your kitchen for achieving great flavors and saving time. However, it’s important to use caution and avoid overcooking to reduce potential health risks and preserve the nutritional value of food.

The amount of processing can also affect oil quality

Certainly, the amount of processing significantly affects the quality of the oil. The more processing an oil undergoes, the more it loses some of its natural nutrients and beneficial compounds.

For example, refined oils undergo intensive refining processes involving chemicals and high temperatures. These processes remove impurities and free fatty acids, giving the oil a clear appearance and a longer shelf life. However, these oils lose many of their vitamins, antioxidants, and natural flavor.

In comparison, cold-pressed or unrefined oils undergo much less processing, retaining most of their nutritional value and natural flavor. Here are some points that illustrate the impact of processing on oil quality:

• Vitamins and Antioxidants: Intensive processing can destroy or significantly reduce the amount of vitamins (such as vitamin E) and antioxidants present in the oil. These compounds are important for body health and protect cells from damage.
• Essential Fatty Acids: Some processing can affect the composition of essential fatty acids (such as omega-3 and omega-6), reducing their health benefits.
• Flavor and Aroma: Unrefined oils retain the distinctive natural flavor and aroma of the olives, seeds, or nuts from which they were extracted. Intensive processing removes this flavor and aroma.
• Harmful Compounds: Although refining processes aim to remove impurities, some processes using chemicals or high temperatures may produce unwanted secondary compounds.

In short, the less processing an oil undergoes, the better it often retains its nutritional value and natural flavor. However, refined oils may be necessary for some applications due to their higher smoke point or longer shelf life.

Oils from different sources can vary significantly in their nutritional composition

Certainly, this is absolutely true. Oils extracted from different sources exhibit significant differences in their nutritional composition, giving each type of oil its own unique properties and distinct health benefits. For example:

• Olive oil: Rich in monounsaturated fats, especially oleic acid, and antioxidants such as polyphenols and vitamin E. Considered beneficial for cardiovascular health.
• Coconut oil: High in saturated fats, particularly medium-chain fatty acids (MCTs). Known for its antimicrobial properties, it may contribute to increasing levels of good cholesterol.
• Flaxseed oil: An excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). It has potential benefits in reducing inflammation and supporting brain health.
• Sunflower oil: Available in various varieties, some are rich in monounsaturated fats and others are rich in polyunsaturated fats, such as linoleic acid (omega-6). It also contains vitamin E.
• Palm oil: High in both saturated and polyunsaturated fats. It is a source of vitamin A (beta-carotene).

These differences in nutritional composition affect the cooking uses of different oils, their nutritional value, and their potential health benefits. Is there a particular type of oil that interests you? Al Tabakh Al Saeed oil.

Are Vegetable and Seed Oils Bad for Your Health?

While there is some controversy surrounding vegetable and seed oils, most scientific evidence suggests they are not harmful to health when consumed in moderation and as part of a balanced diet. Key points to consider:

• Essential fats: Many vegetable and seed oils contain essential fatty acids such as omega-3 and omega-6, which the body cannot produce on its own and are essential for various bodily functions.
• Inflammation: Most are high in omega-6 fatty acids, which can promote inflammation when consumed in large amounts and unbalanced with omega-3. However, the body needs both to function properly. The key is to balance them by eating more omega-3-rich foods.
• Processing: The processing method of oils can affect their nutritional value. Minimally processed or cold-pressed oils retain more nutrients and antioxidants.
• Smoke point: Some oils may release harmful compounds when heated to high temperatures. It is important to choose an oil with a smoke point appropriate for the cooking method used. Processed foods: Vegetable and seed oils are often found in large quantities in processed and fried foods, which are generally associated with negative health effects. The problem may not lie with the oils themselves as much as it lies with the overall dietary context.

What do we know about omega-6?

Omega-6 fatty acids are a type of polyunsaturated fat. They are essential for human health, but the body cannot produce them on its own; therefore, they must be obtained from food. Omega-6 fatty acids, along with omega-3 fatty acids, play a vital role in brain function and normal growth and development. Benefits of Omega-6:

• Heart health: They may help lower harmful triglyceride levels and raise good cholesterol levels, reducing the risk of cardiovascular disease. However, some research suggests that consuming large amounts may increase the risk of high blood pressure in people with diabetes.
• Bronchitis prevention in children: Infants fed formula fortified with omega-6 and omega-3 fatty acids may reduce the risk of airway infections.
• Memory enhancement: Eating them may help improve memory and thinking skills as they age.
• Diabetes prevention: Eating foods rich in omega-6 fatty acids may reduce the risk of diabetes.
• Other functions: Essential for energy production, bone health, skin, and hair.

What is the healthiest oil for frying?

Al Tabakh Al Saeed oil is a popular choice for frying in Saudi Arabia for several reasons:

• High smoke point: Al Tabakh Al Saeed oil has a high smoke point, making it suitable for deep-frying and frying at high temperatures common in Saudi cuisine without burning the oil or producing harmful substances.
• Neutral taste: It has a neutral taste that doesn’t affect the flavor of fried foods.
• Suitable texture: Its formula produces crispy, golden fried foods.
• Economical and available: It is often affordable and readily available in Saudi markets.
• Cholesterol-free: It is considered a relatively healthy choice because it is cholesterol-free.
• Vegetable-based ingredients: It is made from pure vegetable oils.

Overall, Al Tabakh Al Saeed oil is a practical and economical choice for frying in homes and restaurants in Saudi Arabia due to its high heat tolerance, neutral taste, and availability.

FAQ

Is it true that some oils are really unhealthy?

Of course, not all oils are healthy. Some oils are high in saturated fats and trans fats, which can harm cardiovascular health if consumed in large quantities. Oils that may be considered unhealthy when consumed in excess include:

• Partially hydrogenated oils: These oils contain trans fats, which raise levels of bad cholesterol (LDL) and lower levels of good cholesterol (HDL), increasing the risk of heart disease. They are often found in processed foods, baked goods, and fast food.
• Some tropical oils in large quantities: Such as coconut oil and palm oil, are rich in saturated fats. Although some recent studies suggest their effects may not be as negative as previously thought, they are best consumed in moderation as part of a balanced diet.
• Highly processed oils: Some oils undergo high refining processes that may reduce their nutritional value and produce undesirable compounds when heated to high temperatures.

What is the unhealthiest oil to cook with?

• Partially hydrogenated oils: These oils contain trans fats that raise LDL (bad) cholesterol and lower HDL (good) cholesterol, increasing the risk of heart disease. They are often found in processed foods, commercial baked goods, and margarine.
• Some refined vegetable oils: such as corn oil, soybean oil, and sunflower oil, are found in large quantities. Some experts believe they may contain high levels of omega-6 fatty acids, which can contribute to inflammation in the body when consumed in amounts unbalanced with omega-3s. Additionally, they may undergo high refining processes that use chemicals.
• Oils with a low smoke point for use at high temperatures: When oil is heated beyond its smoke point, it begins to break down, releasing harmful compounds and smoke. For example, extra virgin olive oil has a medium smoke point, making it best for low-simmering or salad dressings, not for deep-frying.

What oils should you avoid cooking with?

• Soybean oil: Tends to oxidize and produce unhealthy compounds when heated to high temperatures.
• Corn oil: Similar to soybean oil, it is unstable at high temperatures.
• Sunflower oil: Some varieties are high in polyunsaturated fats.
• Safflower oil: Rich in polyunsaturated fats and may produce harmful compounds when heated.
• Canola oil: Although popular, it is heavily processed and may be unstable at high temperatures.
• Grapeseed oil: Has a medium smoke point but is rich in polyunsaturated fats.

Which is the healthiest oil to cook with?

Al Tabakh Al Saeed oil is distinguished by its high cooking quality for the following reasons:

• High quality and pure ingredients: Good oils are often produced from carefully selected ingredients and refining processes that ensure product purity.
• Ideal texture: The oil can provide a good texture for fried, grilled, and baked foods.
• Delightful flavor: Some oils have a mild flavor that doesn’t affect the original taste of the ingredients, while others may prefer oils with a distinct flavor.
• High smoke point: This feature is important for deep frying and sautéing, as it allows the oil to withstand high temperatures without burning or producing harmful substances.
• Healthy options: Some vegetable oils are rich in unsaturated fats, vitamin E, and antioxidants, making them a healthy choice when used in moderation.
• Versatility: The oil can be used in a variety of cooking methods, including frying, sautéing, baking, and salad dressings.

What are the most toxic cooking oils?

• Refined vegetable oils: such as soybean oil, corn oil, sunflower oil, canola oil, cottonseed oil, grapeseed oil, rice bran oil, and safflower oil. These oils are often rich in omega-6 fatty acids and can be unstable when heated. They are also often used in highly processed foods.
• Partially hydrogenated oils: These oils contain trans fats, which are very harmful to heart health and should be avoided completely. They are often found in margarine and some processed foods.
• Palm oil: Although it has a high smoke point, its production is linked to deforestation and can have negative environmental impacts. It is also high in saturated fat.
• Low smoke point oils: such as flaxseed oil and walnut oil, these oils are not suitable for high-heat cooking and are best used in salad dressings or added to dishes after cooking.

Finally, we talked about bad oils to cook with. Nutritionists recommend replacing the above oils with avocado oil, grapeseed oil, or virgin olive oil, as they all offer a distinct flavor and significant health benefits. Experts also recommend using Al Tabakh Al Saeed oil, which is healthy and safe.

Also read:

Healthiest Oil for Frying Chicken: Top Choices for Crisp & Wellness.