Surprising Foods That You Can And Cannot Cook In An Air Fryer

Since the air fryer was introduced in 2010, it has become massively popular. The device not only fries food quickly and safely, but also cooks other meals within minutes. You can make juicy chicken, baked pasta, and even eggs–but you should never cook cheese in an air fryer! Surprised? Read on to learn which foods you cannot heat in an air fryer, and a few that you probably didn’t know you could.

Never Include Wet Batter

In a traditional fryer, you would cover meat, fish, or vegetables in a batter of flour and eggs before frying. But you should not do this in an air fryer. An air fryer has nothing to set the batter.

A donut-maker dips a Snickers bar on a stick into frying batter.
Robert Gauthier/Los Angeles Times via Getty Images
Robert Gauthier/Los Angeles Times via Getty Images

For instance, a traditional fryer has oil that will keep the batter on the food. Because an air fryer does not have this, the batter will just fall off. You will end up with a giant mess and, in the worst-case scenario, the batter will burn. Coat the food in a light layer of oil instead.

Keep Chicken Juicy With The Right Technique

Some people think that cooking chicken in an air fryer will dry it out. But that is not true if you use the right technique. First, do not overcrowd the basket. You cannot cook an entire chicken in an air fryer; use breasts, wings, or strips. Also, do not stack these pieces on top of each other.

Korean-style chicken wings were made in an air fryer.
Tom McCorkle for The Washington Post via Getty Images
Tom McCorkle for The Washington Post via Getty Images

Coat the chicken in a light layer of oil or rub, and cook it in the air fryer for 15 minutes on 350°F. Flip them over and cook for another five to eight minutes. When the juice of the chicken turns clear, it’s done.

Vegetables That You Can And Cannot Air Fry

In April 2020, the Krazy Koupon Lady reported that many of her vegetables became soggy in the air fryer. These devices are not suitable for certain types of vegetables. Air fryers work best with cruciferous vegetables, soft veggies like tomatoes, and thin ones like asparagus, according to Live Eat Learn.

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Unsplash/Melissa Walker
Unsplash/Melissa Walker

Unless you cut carrots or zucchini into strips, do not air fry them. And if your vegetables turn out soggy, try frozen veggies instead. According to The Academy of Nutrition and Dietetics, frozen vegetables have the same amount of nutrients as fresh ones.

Hard Boil Eggs By “Frying” Them

Believe it or not, you can hard boil eggs in an air fryer. You do not need water at all, actually. Some recipes have hard-boiled eggs in an oven by heating them for 25 minutes at 325° F. And just like the oven, you can hard boil eggs in an air fryer.

A hard boiled egg is cracked open.
Sven Hoppe/picture alliance via Getty Images
Stefan Klein/ullstein bild via Getty Images

Preheat the air fryer to 250° F. When it warms up, place cold eggs into the basket; you might want to test one or two before committing to the whole carton. Cook them for around 16 minutes, and afterward, put them in an ice bath until they cool.

You Cannot Boil Pasta, But You Can Bake It

Unfortunately, you cannot boil pasta in an air fryer. Unlike pressure cookers, air fryers do not have heating technology that can boil water. Pasta noodles need water to hydrate and become al dente. However, you can bake pasta in an air fryer.

Baked pasta with cauliflower sits in a pan.
Dixie D. Vereen/For The Washington Post via Getty Images
Dixie D. Vereen/For The Washington Post via Getty Images

Most air fryer pasta recipes will require you to boil the noodles halfway beforehand. If you do not do this, the noodles will become chips. After you partially boil the noodles, bake them in an air fryer with sauce. Many only require ten minutes at 350° F, although the time might vary depending on the noodles.

Never Put Cheese In An Air Fryer

Many people bake cheesy foods, such as lasagna or enchiladas, in an oven. But do not do that in an air fryer. Yankel Polak, the head chef at ButcherBox, told Insider that the cheese will melt and gunk up your fryer.

Bread with melted cheese is pulled apart.
Scott Eckersley/Unsplash
Scott Eckersley/Unsplash

“An air fryer is not actually a fryer, so there isn’t the instant outer crust you would get from actually deep-frying cheese,” he explained. Skip anything with a layer of cheese that can drip, including cheeseburgers, grilled cheese, quesadillas, and anything else with an outer or inner layer of cheese.

Popcorn Will Pop!

Although some people believe that air fryers do not get hot enough to pop popcorn, that is not true. According to Scientific American, popcorn kernels require at least 355° F to burst. Most air fryers reach their maximum heat between 325° F and 400° F.

A close-up picture shows a pile of popcorn.
LOIC VENANCE/AFP via Getty Images
LOIC VENANCE/AFP via Getty Images

If your air fryer can go up to 400° F, you can make popcorn in it. Heat the fryer to 400° F, toss the kernels with 1/4 teaspoon of olive oil, and cook it for five minutes. It should not take long for the popcorn to pop.

Air Fry Bacon To Make It Leaner

Not only can you cook bacon in an air fryer, but you’ll also make it less fatty. If you put bacon in the basket, the excess fat will drip through. This results in crispier, leaner, healthier bacon.

An entire package of bacon is cooked in an air fryer.
reddit/u/IcicleDisaster
reddit/u/IcicleDisaster

To start, heat the air fryer to 400°F. Place bacon strips in the basket, but be careful not to overcrowd it. Cook the strips for ten minutes, and then check them to see if you want them any crispier.

You Can Bake Cookies In An Air Fryer!

Air fryers are much easier to bake with than others. For instance, the average oven takes ten to 15 minutes to preheat. Air fryers only need around three minutes, according to registered dietitian Dana Angelo White, the author of the Healthy Air Fryer Cookbook.

A woman holds up a tray of cookies that she baked.
Tim Greenway/Portland Press Herald via Getty Images
Tim Greenway/Portland Press Herald via Getty Images

With the right basket, you can bake cookies in your air fryer. White recommends getting a “6-in round baking pan or bundt pan” that can fit inside of the basket. Use these to lie the cookies flat and bake them as you would in an oven.

Now It’s A Bread Fryer

In May 2020, writer Rachel Trujillo for Food Network tried to bake bread in an air fryer. She was “pleasantly surprised” with how quickly an air fryer could bake bread compared to a conventional oven. With the right technique, you can do this too.

Baked bread is seen in an air fryer.
reddit/u/WorkingInAColdMind
reddit/u/WorkingInAColdMind

You will need to get a baking pan that can fit inside your air fryer. Once you make the dough and let the yeast rise, bake it as you would with an oven. Most bread heats at 375° F and are done when they reach a 200° F internal temperature. Different recipes offer different baking times and temperatures.

Air Fryers Are Perfect For Crisping Frozen Foods

Air fryers are ideal for heating up frozen foods without leaving them soggy. On the official air fryer website, it lists a chart for cooking different frozen foods. The temperature and cooking time depends on the meat or frozen meal.

Frozen cauliflower, carrots, peas, and other vegetables lie in a pile.
FRED TANNEAU/AFP via Getty Images
FRED TANNEAU/AFP via Getty Images

For instance, a frozen chicken breast cooks at 350° F for ten minutes on each side. However, frozen hash browns require 370° F and only 15 minutes. Before you start, spray some cooking oil on the basket to prevent the food from sticking when it thaws.

Leafy Greens Will Not Survive In An Air Fryer

Air fryers cook food quickly by circulating hot air around their basket. But this is why you should never cook leafy greens in an air fryer. Unlike an oven, the greens will fly around. They are so lightweight that they could be torn to shreds, according to Reader’s Digest.

colorful fruits and veggies spread out
Davis-Monthan AFB Health Promotion/Facebook
Davis-Monthan AFB Health Promotion/Facebook

However, you can still make kale chips in an air fryer. You will have to spray them with olive oil or another cooking oil to weigh them down. Heat the air fryer to 375° F and cook the kale for only four to five minutes.

Save Toast For A Toaster

While some people can bake bread in an air fryer, do not use it for toast. “Toast is a major no-no,” claims David Jarvis, the Executive Chef for air fryer maker Nu Wave. Because of the air fryer’s air circulation, “it blows around so it doesn’t do a good job.”

A person pulls toast out of a toaster.
Wodicka/ullstein bild via Getty Images
Wodicka/ullstein bild via Getty Images

In short, air fryers are not toaster ovens. If your bread can be blown around, it will be, and it will not get that crust that people want. However, you can bake garlic bread in an airy fryer because the oil and cheese will weigh it down.

Air Fryer Zoodles Won’t Be Soggy

Although you cannot make conventional pasta in an air fryer, you can cook perfect zucchini noodles (or zoodles). Because zucchini is high in water, it tends to get soggy in a pot, explains Jess Dang, the founder of Cook Smarts. She told Insider that the air fryer creates “perfectly al dente zucchini noodles.”

Zucchini noodles sit in a pile.
Goran Kosanovic for The Washington Post via Getty Images
Goran Kosanovic for The Washington Post via Getty Images

To make zoodles, preheat the air fryer to 400°F and spray the basket with cooking oil. Combine the zoodles with whatever sauce you prefer, and cook it for five to seven minutes. That’s all!

Brussels Sprouts Are The Perfect For The Air Fryer

When Pixley tested vegetables in the air fryer, she found that brussels sprouts cook exceptionally well. Air fryers make them extra crispy, and you only need a bit of oil, vinegar, and seasoning to create a tasty, nutritious dish.

Cooked brussels sprouts are on a blue plate against an orange table.
Goran Kosanovic for The Washington Post via Getty Images
Goran Kosanovic for The Washington Post via Getty Images

Preheat the air fryer to 375ºF. Combine one bag of brussels sprouts with one teaspoon of olive oil, one teaspoon of vinegar, and 1/2 a teaspoon of salt. Cook it for 15 minutes, but pause halfway through the shake the basket a bit.

Never Use Dry Rubs

Spices are a tasty way to get nutrients and flavor into your meats and veggies. However, air fryers do not cooperate with dry rubs. Why? Because the circulating air inside will blow the spices right off, leaving your food with little to no flavor.

Chicken wings are covered in a dry rub while they lie in a pan.
Sam Moqadam/Unsplash
Sam Moqadam/Unsplash

Chef Polak recommends combining the spices with a tiny bit of olive oil. The oil will stick the spices to the meat or veggies. Plus, the olive oil gives meats a nice sear. Do not over-season, or else the spices will fall into the basket anyway.

Broccoli Tends To Dry Out

Although you can bake certain vegetables in an air fryer, do not do this with broccoli. Stephanie Pixley, deputy food editor of America’s Test Kitchen, tested some vegetables in air fryers. She found that broccoli dried out very quickly.

A person holds up charred broccoli with tngs.
reddit/u/muffinerd
reddit/u/muffinerd

“Unfortunately, they just got very dry and dusty and the experience was like chewing on sandpaper,” she told Insider. Air fryers roast vegetables more quickly than ovens, and they evaporate more moisture. Because you can’t boil water in one, you cannot steam broccoli with an air fryer, either.

Like Pasta, Rice Can’t Handle The Air Fryer

Like pasta, rice requires at least a cup of water to cook. Dried rice needs hydration, and the heat circulation in air fryers does not allow that. According to Food Network, the fryer’s fan will not allow any water to reach a boiling point.

Cooked white rice is in a small bowl.
juemi/Pixabay
juemi/Pixabay

Although you cannot make traditional rice in an air fryer, you can use it for fried rice. Other recipes allow people to make curry rice, sriracha rice, and other dishes with a sauce that can cook the grains.

With Patience And Care, You Can Make Air Fryer Steak

Some people believe that the air fryer cannot cook steak. That is not true! You can cook steak in an air fryer, but it might not be as charred as on the grill. If you want a bit of char, rub some olive oil on the steak before putting it in.

A chef carries steak and tongs in a plate.
Jaap Arriens/NurPhoto via Getty Images
Jaap Arriens/NurPhoto via Getty Images

Preheat your air fryer to 400ºF. Season your steak as you please, letting it soak in the flavor for at least 20 minutes. Using an air fryer tray, put it in to bake for 12 minutes. Flip it halfway through.

Do Not Expect Medium Rare Burgers

Although you can cook burgers in an air fryer, do not expect them to be medium-rare. According to Pixley, air fryers do not provide a scorched crust like grills or ovens do. If you air fry a patty to medium-rare, the outside of the burger will not have time to brown.

Burger patties cook in an air fryer.
Gail Brook/Pinterest
Makayla Morris/Pinterest

The U.S. Department of Agriculture advises that all ground beef should be cooked to an internal temperature of 160° F, brown on the outside with little to no pink in the middle. If you want well-done patties, air fry them.

Don’t Put An Entire Chicken In!

Although you can put chicken breasts, wings, or strips in the air fryer, don’t put the entire chicken in! Because of the size of an entire chicken, the roast closest to the heating source will cook much quicker than the area far away.

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Unsplash/Tofan Teodor
Unsplash/Tofan Teodor

That will lead to one side of the chicken being dried out or burnt, while the other parts are undercooked. It’s best to air fry sections of a chicken instead of all at once.

Avoid Olive Oil

Did you know that cooking oils have different smoke points? Based on the type of oil that you’re cooking with, your food will cook more quickly or slower.

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Unsplash/David Clode
Unsplash/David Clode

One of the most popular cooking oils, olive oil has a low smoke point, too low for the air fryer. This could lead to your food having a funky after taste.

Vegetable, Peanut, and Canola Oil Are Best

If you feel the need to add a little cooking oil to your air fryer dish, select a cooking oil with a high smoke point. The best options include vegetable oil, peanut oil, and canola oil.

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Daniel Acker/Bloomberg via Getty Images
Daniel Acker/Bloomberg via Getty Images

These oils will help cook your food to perfection, rather than soak up all of the oil.

Don’t Overload It

You can find air fryers for sale in both standard and extra-large sizes, but it’s important to know how much your fryer can handle. Overloading the air fryer will cause your food to cook unevenly, as the air isn’t able to circulate properly.

cuisinart-air-fryer
Cuisinart
Cuisinart

It’s better to air fry your food in two batches rather than one big one.

Salmon Cooks Too Quickly

Salmon is a popular dish for both lunch and dinner, but you should probably prepare it using a method other than an air fryer. That’s because light fish like salmon cook quickly.

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Unsplash/Caroline Attwood
Unsplash/Caroline Attwood

Using an air fryer, many people get into the habit of putting their food in, hit the buttons and come back when it’s done. But salmon is so delicate that you need to keep your eye on it.

Make Cinnamon Rolls

Mmm who doesn’t love sweet, gooey cinnamon rolls on a cold morning? Thankfully, the air fryer can make these delicious rolls in a fraction of the time.

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Unsplash/Beth Macdonald
Unsplash/Beth Macdonald

Like cookies, the air fryer will bake cinnamon rolls to perfection. Throw a tube of crescent roll dough in there and make the entire house smell delicious.

You Can’t Bake A Cake

Although you can bake cookies in your air fryer, cakes are a no-no. Cakes are made with batter, and the air fryer will blow the wet batter around as it cooks. Not good.

no-cake-air-fryer
Reddit/YoYo-Pete
Reddit/YoYo-Pete

Unless you want an air fryer splattered with batter, keep your cake out of it! There’s no chance of it baking evenly, either.

Make Jerky

Although you can use the air fryer to dehydrate food, you have to do it a certain way. Since the air blows around inside, you’ll want to make sure that the pieces of food that you’re placing inside are big enough to weigh themselves down.

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Ben Hasty/MediaNews Group/Reading Eagle via Getty Images
Ben Hasty/MediaNews Group/Reading Eagle via Getty Images

So long as the pieces won’t blow around, go ahead and dehydrate meats using the air fryer to make homemade jerky.

Make Yourself Some Asparagus

While not all vegetables bode well in the air fryer, asparagus does! And that’s good news, because this delicious vegetable is packed with vitamins A, C, K and fiber and folate.

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Unsplash/Christina Rumpf
Unsplash/Christina Rumpf

Air fry asparagus for around 10 minutes and it will be perfectly tender, crisp and charred. It’s really that easy.

Make Fruit Chips

Another tasty and healthy treat to make in the air fryer is apple crisps. Thinly sliced apples seasoned with cinnamon and nutmeg is a perfect treat every season.

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Unsplash/k8
Unsplash/k8

Apple chips will cook quickly, just make sure they’re relatively uniform in size so they all cook at the same rate.

Extra Virgin Olive Oil Is One Of The Best Choices

Virgin olive oil is as popular as it is healthy. In 2017, researchers examined how olive oil impacts cholesterol levels. They found that olive oil increased the good cholesterol, HDL, which removed inflammation and acted as an antioxidant. According to their report in Circulation, the participants experienced better arterial health, which prevents heart disease.

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Ralph Kerpa/McPhoto/ullstein bild via Getty Images
Ralph Kerpa/McPhoto/ullstein bild via Getty Images

For the best health benefits, buy an extra virgin olive oil. The phrase ‘extra virgin’ means that the oil wasn’t processed much. Because olive oil has a low smoke point, it’s best to cook it on low or medium heat.

Coconut Oil Isn’t As Healthy As Many People Think

Although many celebrities have endorsed the health benefits of coconut oil, the research doesn’t defend these statements. In 2017, the American Heart Association warned against saturated fats in coconut oil during an advisory statement. Most studies, such as in the 2009 issue of Lipids, conclude that coconut oil raises both HDL and LDL (the’bad cholesterol).

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YouTube/Tati
YouTube/Tati

Although it can aid weight loss, a few teaspoons aren’t enough to produce this effect. And over-consuming could be detrimental, according to the director of nutrition at Pritikin Longevity Center. “It would be difficult to get your LDL cholesterol into healthy ranges eating a lot of coconut oil,” explains Kimberly Gomer, MS, RD.

The Controversy Of Margarine And Other Butter Substitutes

When margarine butter first came out, nutritionists advised people to forgo butter and choose margarine instead. Later, studies came out demonstrating that margarine also contains a lot of trans fat. But what does modern research say?

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Twitter/@flygirlNHM
Twitter/@flygirlNHM

The answer depends on which studies and which margarine you pick up. Two 2017 studies in Epidemiology concluded that substituting butter with margarine resulted in a lower risk of heart disease. In the 2010 issue of the European Journal of Clinical Nutrition, researchers noted that margarine lowers inflammation markers. While there are healthier oils out there, margarine doesn’t seem to be the worst.

You Won’t Believe It’s Not Butter

The debate between margarine and butter has raged for centuries. While both contain a lot of saturated fat, grass-fed butter contains more omega-3’s than omega-6’s and loads of healthy fatty acids and vitamin K12. Margarine has lost these nutrients through processing.

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BSIP/Universal Images Group via Getty Images
BSIP/Universal Images Group via Getty Images

In 2016, researchers conducted a systematic review of 60 studies surrounding butter in PLoS One. They concluded that eating butter has little to no effect on mortality, type 2 diabetes, and cardiovascular disease. “Current dietary recommendations on butter and dairy fat are largely based upon predicted effects of specific individual nutrients (e.g., total saturated fat, calcium), rather than actual observed health effects,” the author clarified.

Canola Oil Is Healthier Than Most People Assume

Despite the misconceptions about canola oil, Harvard’s Adjunct Professor of Nutrition, Dr. Guy Crosby, says that it is generally considered “healthy.” Like olive oil, canola oil has low saturated fat (7%) and high monounsaturated fat (63%) which reduces harmful LDL cholesterol.

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Tony Bock/Toronto Star via Getty Images
Tony Bock/Toronto Star via Getty Images

Some people have expressed concern over canola oil’s hexene content, a volatile solvent that’s quite reactive. A researcher from Washing State University’s Department of Food Service explains, “there is no evidence to substantiate any risk or danger to consumer health when foods containing trace residual concentrations of hexane are ingested.” So there is little health risk with canola oil.

Sesame Oil Isn’t Nutritious, But It’s Healthy

Sesame oil has a powerful flavor and high smoke point, so it’s great for high-heat recipes. In terms of fat content, it’s quite healthy. “Sesame oil is rich in polyunsaturated and monounsaturated fats, and low in saturated fats,” explains Edwina Clark, RD, head of nutrition at Yummy.com. “These fats are ‘heart healthy’ and keep your cholesterol under control.”

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Jonathan Wong/South China Morning Post via Getty Images
Jonathan Wong/South China Morning Post via Getty Images

Sesame oil has far fewer vitamins than other choices like olive oil. It contains no minerals and small amounts of vitamins E and K. However, a 2013 study in the Journal of Cardiovascular Disease Research reported that sesame oil offers disease-fighting antioxidants.

Vegetable Oil Is Actually Fatty Soybean Oil

Vague vegetable oil is a mixture of different types of oils. According to Robert Reeves, the president of the Institute of Shortening and Edible Oils, 85% of a vegetable oil bottle is pure soybean oil. Although these oils have low saturated fat, studies show that they still contribute to obesity.

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Twitter/@scottdenyer
Twitter/@scottdenyer

According to 2015 research in PLoS One, soybean oil prompts liver “ballooning.” This occurs when fatty acids build up in the liver, potentially causing damage. “Contrary to expectation, PUFA-rich soybean oil is more obesogenic and diabetogenic than coconut oil,” the writers concluded. In simpler terms, soybean oil is more likely to contribute to obesity and diabetes.

Cottonseed Oil Is Better Than Olive Oil

Cottonseed oil is made from refined seeds of cotton plants. In processing, the naturally-occurring toxin gossypol is removed, making it safe for cooking. In 2018, researchers from the University of Georgia discovered that cottonseed oil had more positive effects on cholesterol and triglycerides than olive oil.

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Twitter/@mnt
Twitter/@mnt

Published in Nutrition Research, the study credited cottonseed oil’s unique fatty acid, dihydrosterculic acid, for pushing the body to burn more fat. Although cottonseed oil has received a bad rep, this research concluded that it lowers LDL cholesterol over just five days. “To see this amount of change in such a short period of time is exciting,” says study author Jamie Cooper.

Let’s Remove The Bias From Corn Oil

Corn oil has received many conflicting reviews throughout the years. On the one hand, corn oil is easily digestible and provides healthy fatty acids, according to a 1990 study in the Journal of American College Nutrition. A 2018 study in The Journal of Nutrition found that corn oil has more positive effects of cholesterol than coconut oil.

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Zhang Peng/LightRocket via Getty Images
Zhang Peng/LightRocket via Getty Images

On the other hand, corn oil is generally less beneficial than other choices. Research in the 2015 European Journal of Nutrition recorded that corn oil increased participants’ body weight. In 2018, researchers reviewed over 240 studies on oils and stated that corn oil isn’t as effective as other oils.

Avocado Oil Offers Numerous Benefits

Avocado oil has similar benefits to olive oil, but with a higher smoking point. According to a scientific review in Molecules, almost 70% of this oil contains heart-healthy monounsaturated fats. One 2017 study noted that people who incorporated avocado oil for six days had improved insulin, cholesterol, and inflammatory levels.

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Unsplash/@noahbuscher
Unsplash/@noahbuscher

Further research in The Journal of Nutrition suggested that avocado oil can help the body absorb other nutrients. Both the fruit and the oil encouraged the absorption of lycopene (a disease-preventing antioxidant) and beta-carotene (vitamin A, which supports the immune system).

The Food And Drug Administration Warns Against Mustard Oil

Many health articles list mustard oil as being heart-healthy due to its low saturated fat and anti-inflammatory allyl isothiocyanate compound. However, in 2016, the U.S. Food and Drug Administration released this alert: “Expressed mustard oil is not permitted for use as a vegetable oil.”

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Bildagentur-online/Universal Images Group via Getty Images
Bildagentur-online/Universal Images Group via Getty Images

According to The Times of India, mustard oil contains 47% of erucic acid. In animal testing, this acid has developed lesions on the heart and increased the risk of anemia and lung cancer. Until scientists test the oil further, mustard oil is required to be labeled as “for external use only.”

If You Don’t Want Inflammation, Watch Out For Sunflower Oil

In terms of health benefits, sunflower oil is a mixed bag. It’s similar to canola oil in that it lowers LDL and triglyceride concentrations, according to a 2017 study in the Medical Journal of the Islamic Republic of Iran. However, sunflower seed oil contains a much higher percentage of omega-6’s.

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Derek Davis/Portland Portland Press Herald via Getty Images
Derek Davis/Portland Portland Press Herald via Getty Images

According to Harvard Health Publishing, omega-6’s are perfectly healthy if they’re consumed at a one-to-one ratio with omega-3’s. However, sunflower oil is 70% omega-6’s. While omega-3’s decrease inflammation, omega-6’s increase it. If you use sunflower oil, moderate your use to every once in a while.

Grapeseed Oil Is Just Okay

Grapeseed oil is another oil that’s not terrible, but not perfect, either. Like sunflower oil, grapeseed oil contains more omega-6’s than omega-3’s. But in a 2013 study in the International Journal of Food Sciences and Nutrition, researchers reported that grapeseed oil lowers insulin and inflammation more than sunflower oil does.

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Stanzelullstein bild via Getty Images
Stanzelullstein bild via Getty Images

Grapeseed oil has low saturated fat and high amounts of vitamin E. Since the oil has a high smoking point, it can withstand high-heat cooking. However, it has a high amount of polyunsaturated fats, which can conflict with frying.

Peanut Oil Weakens Your Energy And Packs On Weight

Also known as Arachis oil, peanut oil has faced some contradictory studies in the past. Peanut oil contains high levels of vitamin E, which reduces inflammation and strengthens the immune system, according to the Sultan Qaboos University Medical Journal.

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David Kamerman/The Boston Globe via Getty Images
David Kamerman/The Boston Globe via Getty Images

On the flip side, research in the 2006 issue of Nutrition stated that peanut oil weakened energy and increased weight in participants. A 2015 study in Nutrients recorded the same results and added that peanut oil only improves inflammation in large doses. If you’re concerned about your energy level or weight gain, steer clear of peanut oil.

Combat Cancer With Flaxseed Oil

Flaxseed provides substantial omega-3 fatty acids. The MD Anderson Cancer Center reports that omega-3’s inhibit oxidation and reduce cancer-causing inflammation. On top of that, flaxseed regulates insulin to prevent tumor growth, according to a 2014 review in the Journal of Food Science and Technology.

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Getty Images
Getty Images

While flaxseed oil provides many benefits, it shouldn’t be used for cooking. It has a low smoking point and requires a low-temperature location. “I use [flaxseed oil] for dressing,” recommends Liz Weinandy, a dietitian at the Ohio State University Wexner Medical Center.

Walnut Oil Helps The Body Cope With Stress

Walnut oil has a nutty flavor and low smoke point, so it’s often drizzled on desserts and pastries. Along with providing a healthy level of both omega-6’s and omega-3’s, walnut oil also helps the body cope with stress.

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YouTube/Sunny Zhang
YouTube/Sunny Zhang

In 2010, Penn State researchers studied how omega-3 fatty acids influence stress levels. They found that consuming walnut oil (and plain walnuts) lowers blood pressure levels while a person feels stressed. Another study in the 2016 International Journal of Endocrinology and Metabolism recorded that walnut oil decreases blood sugar levels.

You Have Better Choices Than Palm Oil

Like coconut oil, palm oil has high amounts of saturated fats. According to the American Heart Association, consuming more than 20 grams of saturated fat per day raises blood cholesterol, which endangers the heart. One tablespoon of palm oil offers 7 grams of saturated fat.

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Twitter/@World_Wildlife
Twitter/@World_Wildlife

A review of 27 studies suggested that “palm oil has a similar effect on lipid profile as the monounsaturated fat oleic acid that is currently recommended.” In other words, it isn’t that bad for your heart. While palm oil is better than coconut oil, it still isn’t the best cooking oil out there. And harvesting palm oil contributes to deforestation.

Healthy Safflower Oil Helps With Inflammation

Safflower oil is rich in unsaturated fats along with vitamins A, D, E, and K. Several studies have observed how safflower oil reduces inflammation. In 2011 research in Clinical Nutrition, participants with obesity and type 2 diabetes improved inflammation and blood health with eight grams of safflower oil a day.

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YouTube/Swanson Health
YouTube/Swanson Health

Although safflower oil provides 120 calories per tablespoon, the study did not record any differences in weight. Safflower oil also has a higher smoke point than sesame and canola oils, and it’s safe to cook at high temperatures. You can even fry food without destroying safflower oil’s nutrients.

To Lower Cholesterol, Invest In Rice Bran Oil

Rice bran oil is a popular oil in Asian cuisine and comes with several health benefits. Gargi Sharma, a Nutritionist and Weight-Management Expert, says that rice bran oil has a great antioxidant called oryzanol. “It helps decrease cholesterol absorption and increase cholesterol elimination,” she explains.

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In 2005, research in The American Journal of Clinical Nutrition discovered that rice bran oil lowers cholesterol more effectively than fiber. A 2012 study by the American Heart Association added that rice bran oil decreases blood pressure, which makes it a healthy oil for the heart. As an oil with a high smoke point, rice bran oil can effectively stir fry foods.

Hazelnut Oil Is A Healthy Nut Oil

As a nut oil, hazelnut oil provides many fatty acids, vitamins, and fiber. According to a review of 385 scientific papers in Nutrients, hazelnuts contain lipids that promote heart health. The oil lowers LDL cholesterol without affecting HDL cholesterol, which is the best formula to create healthy cholesterol levels.

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Twitter/@hazelnutstas
Twitter/@hazelnutstas

Although hazelnut oil improves cholesterol, it does not influence weight loss, according to a 2017 study in Clinical Epigenetics. Hazelnut oil has a high smoke point similar to canola oil, but it can degrade if not used quickly. Overall, it’s praised as a healthy cooking oil.