The term “vegetable oil” is so misleading that most of us never even think twice what this food actually is. Most vegetable oils are unstable and easily oxidise and therefore are inflammatory. These oils are poly saturated. They oxidise during the chemical process of extraction using the poisonous solvent called hexane. Vegetable oils like Sunflower oil, Corn oil, Soybean oil, Canola oil, Peanut oil, Cottonseed oil to name but just a few are mostly GMO, therefore contain fewer nutrients. The science is still out whether or not there is a connection between GMOs and many healthy issues. but as long as they have not been proven safe I would be staying as away as possible from them.
On the other hand we have stable fats that are saturated with nutrients and are naturally good for us. They are anti inflammatory, lowers cholesterol protects your arteries from clogging. Oils such as Olive oil, Coconut oils peanut oil as long as they are cold pressed are good for you. Most vegetable oils are loaded with trans fats that re highly toxic and are associated with many diseases. Trans fats are not only found in vegetable oils they are also found in packaged foods such as cookies, muffins, most restaurants and takeaways places use this oils for cooking. When these oils are used in packaged foods they are usually stabilised in order to sit on the shelf for a long time by a process called hydrogenation. This process which turn already unhealthy oils into harmful synthetic oils trans fats has been linked to many healthy problems.
Omega-6 Fatty Acid
If you are eating from restaurants and packaged foods, you are getting huge amounts of an anti inflammatory acid called linoleic acid. Linoleic acid is incorporated into your cell membranes and are even stored as body fat. Since these oils are unstable, they oxidize in your body (not to mention when you cook them). Oxidised omega-6 oils do more damage to your DNA, inflame your heart tissues and raise your risk of several types of cancer. but perhaps most of all your brain pays the price – oxidised omega-6 fats don’t support optimal brain metabolism. Anything that increases inflammation in the body isn’t going to help your brain perform better and excess omega-6 fats are no exception.
Eat healthy fats from grass fed animal fat and butter, and avoiding foods that contain these damaging oils such as margarine. Margarine is not good for you as it is full of poly saturated fats as discussed earlier. There should be a balance of consuming omega-3 fats and omega-6 fats as more is obviously harmful to your body. I say this as sometimes it is almost impossible to avoid omega-6 fats as they are found in most foods. but awareness is a great instrument to begin with. There are other chemicals/artificial antioxidants used to keep the food from spoiling too quickly, and have bee also been associated with lots of health problems with talked about in this article.
- Coconut Oil (Use expeller-pressed to avoid a coconut flavor)
- Butter Organic
- Palm Oil (organic, humanely harvested)
- Extra-Virgin Olive Oil (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)
- Avocado Oil (Great for non-heat dishes)
- Other fats (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats)
Oils to be used sparingly
The following oils are good in moderation. Most of them contain high levels of Omega-6 fatty acids, so they shouldn’t be consumed freely. But they are considered natural fats, and do have health benefits. They are not great for high heat cooking, but acceptable in dressings, mayo, and other non-heat foods.
- Walnut Oil
- Flaxseed Oil
- Macadamia Nut Oil
Oils to avoid
- Canola Oil
- Corn Oil
- Soybean Oil
- “Vegetable” oil
- Peanut Oil
- Sunflower Oil
- Safflower Oil
- Cottonseed Oil
- Grape seed Oil
Hope you enjoyed reading my article.