Don't Just Use Olive Oil for Stir-Frying! Experts Recommend 3 Healthy Oils That Are Heat-Stable, Produce Less Smoke, Reduce Inflammation, and Are Perfect for Frying, Boiling, Sautéing, and Deep-Frying

A recent food safety scandal involving carcinogenic oils from Zhonglian Oils has heightened public awareness about cooking oil choices. Food safety expert Wayne referenced a March 2024 review study published in the international journal Trends in Endocrinology & Metabolism, which reveals that two common dietary fatty acids—palmitic acid and oleic acid—have vastly different impacts on human health.

The study shows that palmitic acid, a saturated fat, is clearly linked to insulin resistance and type 2 diabetes. In contrast, oleic acid, a monounsaturated fat, poses no such health risks and can even counteract the inflammatory damage caused by palmitic acid, helping to maintain cellular health. Wayne recommends prioritizing oils rich in oleic acid—such as olive oil, avocado oil, and camellia oil—in daily diets to replace high-saturated-fat palm oil.

Oil Choice Affects Inflammation! Experts Cite New Research: Oleic Acid-Rich Oils Can Neutralize the Harm of Palmitic Acid

Wayne, a food safety expert, posted on his Facebook page "Wayne's Food & Agriculture Life," explaining that palmitic acid and oleic acid are the two most common fatty acids in human diets and blood, but they affect metabolic function in opposite ways:

- Palmitic Acid (Saturated Fat): Research shows it promotes the accumulation of toxic bioactive lipids, triggers chronic inflammation, and impairs cell receptor function. These physiological changes are clearly linked to insulin resistance and type 2 diabetes. - Oleic Acid (Monounsaturated Fat): Helps maintain normal insulin signaling in the liver, muscles, and fat tissues, and can mitigate or neutralize the chronic inflammation and bodily harm caused by palmitic acid.

Experts Recommend 3 Healthy Oils

For everyday cooking oil selection, Wayne offers the following classification based on research findings:

- Oils High in Palmitic Acid: Palm oil is the most representative. Due to its heat stability, it is commonly used in commercial frying, baking, and various snacks. - Oils High in Oleic Acid: Key examples include olive oil, avocado oil, and camellia oil.

Experts suggest replacing palm oil with oleic acid-rich oils like olive, avocado, and camellia oil in daily meals to reduce chronic inflammation and maintain insulin sensitivity.

Which Oil for Stir-Frying or Deep-Frying? Choose Heat-Stable Cooking Oils for High-Temperature Cooking

Nutritionist Yang Sihan previously posted on Facebook that many people ask, "I heard olive oil isn't suitable for stir-frying?" or "What oil is safe for air fryers?" In reality, no oil is inherently good or bad—the key is choosing the right oil based on its smoke point for the intended cooking method.

### What Is Smoke Point and Why Does Overheating Affect Health?

"Smoke point" refers to the lowest temperature at which oil begins to smoke when heated. Once heated beyond this point, the oil's structure becomes unstable and undergoes oxidative degradation, producing free radicals, peroxides, and carcinogens like acrolein. Long-term consumption of degraded oils or inhalation of high-temperature fumes increases the risk of cardiovascular disease and lung cancer.

Cooking Temperature Zones and Recommended Oils

- High-Temp / Deep-Frying Zone (>220°C): High-heat stir-frying, deep-frying, long grilling — Refined avocado oil, rice bran oil, refined soybean oil, ghee - Medium-High Temp Zone (190°C–220°C): Everyday frying, stir-frying, baking — Canola oil, refined sunflower oil, refined olive oil, lard - Medium-Low Temp Zone (160°C–190°C): Water stir-fry, stewing, low-temperature slow cooking — Extra virgin olive oil (EVOO), unrefined coconut oil, black sesame oil - Low-Temp / Raw Zone (<160°C): Cold salads, dressings, finishing drizzle — Flaxseed oil, walnut oil, butter

Key Criteria for Choosing Heat-Stable Cooking Oils

- High Smoke Point: Prevents oil from smoking and producing acrolein — Examples: Camellia oil, refined vegetable oils, high-oleic sunflower oil - High Fatty Acid Saturation: Enhances thermal stability and reduces cancer risk at high temperatures — Examples: Cold-pressed extra virgin olive oil, high-oleic oils (coconut oil/butter in moderation) - Rich in Antioxidants: Acts as a protective shield for fatty acids against heat damage — Examples: Cold-pressed extra virgin olive oil (rich in olive polyphenols and vitamin E) - Best Overall for High-Temp Frying: Combines high stability, appropriate smoke point, and healthy low-cholesterol properties — Examples: Cold-pressed extra virgin olive oil, high-oleic sunflower oil, high-oleic canola oil

Frequently Asked Questions (FAQ)

Q1: Can extra virgin olive oil (EVOO) be used for stir-frying? A1: Yes, for medium-low temperature cooking or water stir-frying (around 160°C–190°C). Avoid high-heat searing or deep-frying, as high temperatures can destroy its rich polyphenols and antioxidant nutrients.

Q2: Air fryers typically operate at 180°C to 200°C—what oil should be used? A2: Air fryers operate in the medium-high temperature range (180°C–200°C), so oils with a smoke point above 200°C are recommended, such as refined avocado oil, rice bran oil, canola oil, or refined olive oil.

Q3: Can flaxseed oil be used for stir-frying or soups? A3: No. Flaxseed oil is classified as a low-temperature/raw oil (<160°C) and is rich in polyunsaturated fats (Omega-3), which are extremely heat-sensitive. Heating can degrade it into harmful substances. It's best used in cold salads or drizzled after cooking.

Q4: Which cooking oils are rich in oleic acid, and what are their health benefits? A4: Common oleic acid-rich oils include olive oil, avocado oil, and camellia oil. Oleic acid helps maintain normal insulin signaling in the liver, muscles, and fat tissues and can counteract the chronic inflammation and damage caused by palmitic acid.

Source: Yang Sihan Nutritionist's Delicious Life, Wayne's Food & Agriculture Life