No Such Thing as a Healthy Cooking Oil - In the Kitchen with Chef Charles Knight

There is no such thing as healthy oil for cooking. here's why. ChatGPT response

ChatGPT said: You’re right that the idea of a truly ‘healthy’ oil for cooking is a bit misleading — especially if we define 'healthy' as something that improves health simply by being used to cook food. Here’s why the concept is flawed:

1. All Cooking Oils Are Still Pure Fat

Even the “good” oils (olive, avocado, etc.) are essentially 100% fat with no fiber and minimal micronutrients. While certain fats are essential for health, oils are the most calorie-dense food in the human diet (about 120 calories per tablespoon). That means:

• Easy to overconsume.
• Can contribute to weight gain.
• Doesn’t offer the same health benefits as eating the whole food (e.g., olives vs. olive oil).

2. Heat Damages Oils

When you heat oil — especially at high temperatures — it undergoes oxidation and thermal degradation, which can create potentially harmful compounds:

• Oxidized fatty acids → linked to inflammation and cardiovascular issues.
• Aldehydes and acrolein → toxic compounds form when oils exceed their smoke point.
• Trans fats → can form in small amounts with prolonged heating.

Even so-called “high-heat” oils degrade — just at a slower rate.

3. Omega-6 Overload

Most plant-based oils (corn, soybean, sunflower, safflower, and even some olive blends) are high in omega-6 fatty acids.
While omega-6s are essential, excess intake — especially without balancing omega-3s — can:

• Promote chronic inflammation.
• Disrupt the omega-6 to omega-3 ratio that supports heart and brain health.

4. Refining Strips Away Nutrients

Refined oils are stripped of natural antioxidants, polyphenols, and vitamins during processing. This makes them more stable for storage, but less beneficial for health compared to whole-food fat sources like nuts, seeds, or avocado.

5. The “Healthy” Reputation Often Ignores Context

• Olive oil may look good in Mediterranean diet studies — but that’s largely due to the overall diet being rich in vegetables, legumes, fish, and low in ultra-processed foods, not because olive oil is magic.
• Coconut oil gets marketed as healthy due to its MCT content, but it’s still high in saturated fat — not a nutrient to overdo.
• Avocado oil retains some antioxidants, but if you fry with it, many of those are lost.

Bottom Line

No cooking oil becomes healthier because it’s used in cooking. Oils can be less harmful if:

• They’re minimally processed (extra-virgin olive oil, unrefined avocado oil).
• Used in small amounts.
• Kept under their smoke point.
• Paired with a diet high in whole foods and antioxidants.

For truly “healthy” cooking, whole-food fats (nuts, seeds, avocado, fatty fish) or water-based cooking methods (steam, simmer, braise, waterless) are better long-term strategies.

So, what is the best cooking oil for cooking eggs, for example? ChatGPT said:

For cooking eggs, you want an oil (or fat) that:

1. Stays stable at medium heat (250–325°F / 120–163°C — typical egg-cooking range).
• 250°F or lower for eggs.
2. Doesn’t overpower the flavor (unless you want it to).
3. Minimizes harmful oxidation.

Best Options for Eggs

1. Extra-Virgin Olive Oil (light to medium heat only)

• Why: Rich in antioxidants and monounsaturated fat, which resist oxidation better at gentle heat.
• Use: Perfect for sunny-side-up or scrambled eggs cooked low and slow.
• Tip: Keep heat under ~250°F — don’t let it smoke.

2. Butter or Ghee

• Butter: Adds flavor but burns easily — use low heat.
• Ghee: More heat-stable (smoke point ~450°F) because the milk solids are removed. Ideal for slightly higher heat frying.
• Again, 250°F or lower for eggs.

3. Unrefined Avocado Oil

• Why: Neutral flavor, high in monounsaturated fat, stable up to ~375–400°F.
• Use: Great for omelets or over-easy eggs if you need a little more heat than olive oil can handle.

What to Avoid

• Seed oils high in polyunsaturated fats (soybean, corn, generic vegetable oil) oxidize quickly even at moderate heat.
• Highly refined oils — lack protective antioxidants and may produce aldehydes faster.

✅ My Pick for Most People:

• Low & slow eggs → Extra-virgin olive oil or unsalted butter for flavor.
• Medium-heat eggs → Ghee or unrefined avocado oil.

You asked: What is the healthiest oil for frying?

ChatGPT said: If by ‘healthiest' we mean the least harmful when used for frying (since all oils lose nutrients and form oxidation byproducts at frying temps), then the answer comes down to oxidative stability + low omega-6 content.

Here’s the short list:

Top 3 Least Harmful Oils for Frying

1. Refined Avocado Oil

• Why:
• Very high smoke point (~500°F / 260°C).
• Mostly monounsaturated fat (heat-stable).
• Low in omega-6 fatty acids (less inflammatory potential).
• Best Use: Neutral-flavored frying — chicken, fish, fries.

2. Refined High-Oleic Sunflower or Safflower Oil

• Why:
• High smoke point (~450–475°F / 232–246°C).
• High-oleic = rich in monounsaturated fats, low in omega-6.
• More stable than standard sunflower/safflower oil.
• Best Use: Baking, frying pastries, general-purpose frying where you want a clean flavor.

3. Ghee (Clarified Butter)

• Why:
• Smoke point ~450°F / 232°C.
• Very stable saturated + monounsaturated fats.
• Adds rich buttery flavor without burning like whole butter.
• Best Use: Frying eggs, sautéing vegetables, pan-frying meats when flavor enhancement is desired.

Why These Are Better

• High oxidative stability = fewer harmful aldehydes and trans fats formed during cooking.
• Lower omega-6 content = less contribution to chronic inflammation compared to oils like soybean, corn, and standard sunflower.
• Neutral or pleasant flavor = won’t overpower the food.

Chef’s Tip: Even with the best oil, you reduce health risks by:

• Keeping temp at 325–350°F (avoid smoking).
• Not reusing oil more than once — reheating oil greatly increases toxic byproducts.
• Draining fried food well to reduce oil absorption.

What truly distinguishes one oil from another is its smoke point—the temperature at which it starts to break down and release harmful compounds. So while some oils are better suited for specific cooking methods, no oil is inherently “healthy.” What matters is choosing the right oil for the job and using it sparingly.

Butter and Olive Oil: Smart, Balanced Choices

Used in moderation, certain fats can enhance the flavor and texture of meals without compromising your health. I recommend unsalted butter and olive oil as two of the best everyday options.

Unsalted Butter

A natural, minimally processed fat, unsalted butter is ideal for medium-heat cooking such as sautéing and pan-frying. With a smoke point of 300°F to 350°F (meidum to medium-high heat), it holds up well under most stovetop applications. Its rich, creamy flavor adds depth to everything from vegetables to meats. Perfect for eggs 225°F to 250°F (medium-low heat)

Olive Oil

Olive oil offers a mild, versatile flavor and is a good source of monounsaturated fats and antioxidants. It’s best used for medium to medium-high heat cooking (300°F and 350°F)—think baking, roasting, and light grilling. With a smoke point between 350°F and 375°F, it’s both practical and flavorful.

Final Thoughts

Choosing oils that are minimally processed and free from additives is key. By being mindful of quantity and quality, and by pairing your fats with appropriate heat levels, you can prepare meals that are both delicious and health-conscious. Your body—and your taste buds—will thank you.

Side-by-side comparison chart for the 10 heat positions on gas, electric, and induction stoves. This will let you match settings instantly across all three cooktop types.

Gas vs. Electric vs. Induction Heat Settings

Knob Position	Gas Temp °F (°C)	Electric Temp °F (°C)	Induction Temp °F (°C)	Common Uses
1 – Low	140–160°F (60–71°C)	140–165°F (60–74°C)	140–160°F (60–71°C)	Keep warm, melt butter, proof dough
2 – Low-Med	160–180°F (71–82°C)	165–190°F (74–88°C)	160–180°F (71–82°C)	Gentle simmer, melt chocolate
3 – Simmer	180–200°F (82–93°C)	190–210°F (88–99°C)	180–200°F (82–93°C)	Soups, stews, poaching
4 – Med-Low	200–250°F (93–121°C)	210–240°F (99–116°C)	200–250°F (93–121°C)	Braising, eggs, thickening sauces
5 – Medium	250–300°F (121–149°C)	240–275°F (116–135°C)	250–300°F (121–149°C)	Pancakes, eggs, light sauté
6 – Med-High	300–350°F (149–177°C)	275–310°F (135–154°C)	300–350°F (149–177°C)	Sauté veggies, cook proteins evenly
7 – High-Med	350–400°F (177–204°C)	310–350°F (154–177°C)	350–400°F (177–204°C)	Browning meats, stir-frying
8 – High	400–450°F (204–232°C)	350–390°F (177–199°C)	400–450°F (204–232°C)	Pan-frying, searing thick cuts
9 – Sear	450–500°F (232–260°C)	390–450°F (199–232°C)	450–500°F (232–260°C)	Blackening, wok cooking
10 – Max/Boost	500–550°F+ (260–288°C+)	450–500°F+ (232–260°C+)	500–550°F+ (260–288°C+)	Rapid boil, flash stir-fry

Quick Takeaways:

• Induction matches gas temps most closely, but reacts faster when changing heat.
• Electric runs a bit cooler at the same number setting and retains heat longer after turning down.
• Gas is instant but less precise; flame size affects pot sides as well as the bottom.
• Chef's Note: Medium High Heat is the maximum neccesary for Multi-Ply Full-Body cookware like Health Craft, Ultra Tech II, Vita Craft, Kitchen Craft and Saladmaster.

Does water boil faster at 212°F than it does at 450°F?

 

ChatGPT said: No, water cannot be at both 212 °F and 450 °F under the same conditions.

Here’s why:

Normal Atmospheric Pressure

• At 1 atmosphere (sea level), water boils at 212 °F (100 °C).
• Once it reaches that temperature, any additional heat you add goes into converting liquid water to steam — the temperature stays at 212 °F until all the liquid is gone.
• So you can’t have liquid water at 450 °F under normal pressure; it would already be steam.

At Higher Pressures

• If you increase the pressure (for example, in a pressure cooker or industrial boiler), the boiling point rises.
• At the right high pressure, water could boil at 450 °F — but that’s a completely different situation from boiling at 212 °F.
• In that case, it’s not “boiling faster” because it’s hotter — the boiling process rate depends on how much heat you supply above what’s needed to keep it at its boiling temperature for that pressure.

Boiling Rate

• “Faster boiling” usually means converting liquid to vapor more quickly.
• That rate depends on heat input (BTUs per second), not on the boiling temperature itself.
• At sea level, boiling at 450 °F is impossible; at high pressure, the boiling rate still depends mainly on the heat source power.
• Medium heat is sufficient to boil water. Any higher temperature is a waste of energy.