Savvy Talks: 6 Health Myths About Cooking Oils (That the Internet Keeps Getting Wrong)

 
Originally aired on 03/13/26 for WGN Radio 720.

If you spend any time online, you’d think oils were either miracle cures or slow poison.

We’re told to cook with some oils, throw others away, swish them around our mouths for dental health, massage them into our hair, and rub them into our skin until we glow like a Mediterranean goddess.

The only thing oils haven’t been recommended for yet is finding lost socks.

But the truth is much less dramatic—and much more useful.

Here are some of the most common myths about oils and what the science actually says.

Myth #1: You Shouldn’t Cook With Olive Oil

This one makes nutrition scientists groan.

Some influencers claim that olive oil has a “low smoke point,” meaning it becomes unhealthy when heated.

But research shows that extra-virgin olive oil is actually very stable for everyday cooking.

It contains natural compounds called phenols that help protect the oil as it heats.

There’s another bonus: cooking vegetables with olive oil actually helps your body absorb more nutrients from them. Many vitamins and antioxidants are fat-soluble, meaning they need a little fat to be absorbed properly.

In other words, vegetables and olive oil are a team.

Myth #2: The More Expensive the Olive Oil, the Healthier It Is

Price doesn’t guarantee quality.

You’ll see bottles selling for $60, $80, even $90—but that doesn’t automatically mean they’re better than a reasonably priced one.

What matters more is:

• Freshness
  

• A harvest date
  

• Whether the oil is authentic and not mixed with cheaper oils
  
  

And here’s a little taste test trick: good olive oil often tastes slightly bitter at first and a little peppery at the back of your throat.

That peppery sensation is a sign of the healthy phenols in the oil.

Myth #3: Seed Oils Are Toxic

Seed oils—like canola, corn, soybean, sunflower, and grapeseed—have become the internet’s newest villain.

Critics argue that they’re unhealthy because they’re heavily processed and high in omega-6 fats.

There’s a little nuance here.

Many seed oils are refined, which can strip away some nutrients. And diets extremely high in omega-6 fats—especially when they crowd out omega-3 fats—may contribute to inflammation.

But the bigger issue isn’t the oil itself.

It’s how we usually eat it.

Seed oils show up most often in ultra-processed foods—chips, packaged snacks, fast food, and fried restaurant meals.

Those foods bring along excess salt, sugar, and calories, which are the real drivers of health problems.

The takeaway isn’t to panic about seed oils. It’s to limit ultra-processed foods overall.

Myth #4: Coconut Oil Is a Superfood

The internet loves coconut oil.

But nutritionally, it’s very high in saturated fat.

Just one tablespoon contains about 90% of the daily saturated fat limit recommended by the American Heart Association.

That makes coconut oil closer to butter or lard than to olive oil.

It’s fine occasionally—but it’s not the miracle cure it’s often marketed to be.

Myth #5: Oil Pulling Is Better Than Brushing

“Oil pulling” is the practice of swishing oil—usually coconut oil—in your mouth to improve dental health.

Advocates claim it removes bacteria and improves gum health.

Dentists say the evidence simply isn’t there.

Swishing oil probably won’t hurt you, but it doesn’t replace brushing and flossing, which are still the gold standard for oral health.

So if you want to oil pull, fine.

Just don’t skip the toothbrush.

Myth #6: Oils Are Magic for Hair and Skin

Some oils can help moisturize hair and skin—but they’re not miracle treatments.

Coconut oil, for example, can help protect damaged hair by coating the hair shaft. But too much can make hair greasy and may even worsen dandruff in some people.

On the skin, certain oils can clog pores and trigger breakouts.

Like most things in beauty and skincare, moderation matters.

The Simple Rule About Oils

Despite all the online arguments, the basic guidance is refreshingly simple:

• Extra-virgin olive oil is the gold standard for everyday cooking
  

• Other oils are generally fine in moderation
  

• Ultra-processed foods are the bigger issue—not the oil itself
  

• And not every “natural” trend deserves a spot in your routine
  
  

And perhaps most importantly:

You probably don’t need to put coconut oil on absolutely everything.