7 Cooking Mistakes Nutritionists Wish You’d Stop Making

Food

2. Cooking foods at a high temp with extra virgin olive oil

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Extra virgin olive oil contains healthy fats—like omega-3 and -6, which promote brain health and help the body absorb fat-soluble vitamins like A, D, E, and K—but this doesn’t mean we should use it for everything, says Montana-based registered dietitian Kelsey Conrow, RD. The smoke point for extra virgin olive oil, for example, is 320 degrees Fahrenheit, so once the oil reaches this temperature, it starts to burn and smoke, destroying the beneficial nutrients and creating harmful, inflammatory free radicals, she explains. When cooking foods at high temps (searing meats, frying in a wok, roasting in the oven), use oils that have a higher smoke point, such as grapeseed oil (420 F) or avocado oil (520 F) and use lower smoke point oils for salad dressings and sautéing.

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