Home cooks could be wasting money on expensive cooking oils – and even ruining the flavour of their meals – simply by using the wrong type for the job, according to a recipe expert. The warning comes as cooking oils, particularly extra virgin olive oil, are increasingly being treated as premium kitchen ingredients rather than everyday staples.
The shift in perception has become especially clear recently, after a £450 bottle of olive oil sold out at Selfridges in record time, highlighting how what was once a basic pantry item is now sometimes viewed as a luxury product. But despite the rising prices, experts say many people are still using oils as a one-size-fits-all cooking ingredient without considering how different varieties perform under different cooking conditions.
In reality, choosing the right oil can make a major difference to flavour, texture and even nutritional value. From roasting vegetables and sautéing to finishing salads or frying on the hob, oils play a central role in everyday cooking – and selecting the wrong one could mean wasting both flavour and money.
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Mimi Morley, senior recipe development manager at meal kit company HelloFresh, says understanding how oils behave at different temperatures is key to getting the best results in the kitchen. She warns that using the wrong oil can dramatically alter the outcome of a dish.
“Using the wrong cooking oil is like using a hammer to tighten a screw,” she explained. “For example, if you use a delicate extra virgin olive oil for a high-heat stir-fry, you aren’t just losing the flavour – you can create a bitter, burnt taste that overpowers the dish.”
She added that many home cooks are hesitant to cook at high temperatures because of splattering, but the issue is often caused by using an oil that can’t withstand high heat. “Consumers often stick to one oil they know and rarely think about which one is best for the dish they’re cooking – and that’s a common mistake,” she said.
Which oils work best for different cooking methods
According to Morley, understanding the ‘smoke point’ of oils – the temperature at which they begin to break down – is key to better cooking.
High-heat cooking
For frying, roasting or stir-frying, Morley recommends using oils that can tolerate high temperatures, including:
Rapeseed oilLight or refined olive oilSunflower oilGheeAvocado oil (for very high heat)
“These oils cope well with heat and have a fairly neutral flavour, meaning they won’t overpower spices or other ingredients. They’re also ideal when you want a golden, crispy finish,” she said.
Rapeseed oil can also be a good nutritional choice. Morley describes it as a ‘hidden gem’, noting that it has low saturated fat levels and is rich in omega-3 fatty acids, which can support heart health.
Medium heat cooking
For dishes cooked at moderate temperatures, Morley suggests butter or sesame oil, which can add extra flavour. “Butter works well in this temperature range because it adds richness,” she said.
Sesame oil, meanwhile, is often better used as a flavour enhancer rather than the main cooking oil. “For Asian-inspired meals, it’s best to add sesame oil towards the end of cooking. Adding it at the beginning in a very hot pan can destroy the delicate nutty flavour,” Morley explained. Sesame oil also contains antioxidants such as sesamol, which are linked to cell protection.
COOK RIGHT: Sesame oil is often better used as a flavour enhancer rather than the main cooking oil (Image: Getty)
Low heat or no heat
When it comes to extra virgin olive oil, Morley says it’s best saved for finishing dishes or cold uses. “Extra virgin olive oil is unrefined and high-quality, which means its flavour and nutrients can be damaged by high heat,” she said.
“It’s perfect drizzled over salads, used in vinaigrettes or added at the end of cooking where its peppery flavour can really shine.” However, she noted that a common myth about olive oil isn’t entirely accurate.
“Despite what many people think, extra virgin olive oil can still be used at lower cooking temperatures, such as gentle sautéing. Using it this way helps keep its nutritional benefits, including polyphenols and vitamin E,” she said.
Why choosing the right oil matters
With the cost of some cooking oils rising and premium bottles becoming more common, experts say understanding how to use them properly can help home cooks save money while improving their meals. Using the right oil for the right cooking method not only protects the flavour of the dish, but also helps maintain texture, nutrition and value in the kitchen.
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Dining and Cooking