Vegetable oils have been a staple in many kitchens for decades. They are versatile, affordable, and have a long shelf life, making them a convenient choice for cooking and baking. However, recent research has revealed that these oils may not be as healthy as we once thought.

In this blog post, we will explore reasons why you should avoid vegetable oils and healthier alternatives you can include in your diet.

What are vegetable oils?

Vegetable oils are oils that are extracted from various plants, such as soybeans, corn, canola, and sunflowers. They are often marketed as being healthy and good for you, but this is not necessarily the case.

Some of these oils include:

-Sunflower
-Safflower
-Canola
-Cottonseed
-Palm
-Palm fruit shortening
-Peanut
-Vegetable
-Soybean
-Corn
-Grapeseed

What’s so bad about these oils you ask?

Many things, unfortunately…

Extraction Process:

When a company gets these products and extracts the oil from the products, they have to go through extreme heat, chemical solvents, steamers, neutralizers, de-waxers, bleach, and deodorizers before they even go into a bottle(1). According to the Centers for Disease Control and Prevention and Hazardous Air Pollutants by the Environmental Protection Agency, the chemical solvent used to extract these oils is classified as a neurotoxin and a highly polluting petrochemical compound called hexane(2). Hexane is also known as a cheap byproduct of gasoline. Some hexane residue can remain in the oil, and unfortunately, the FDA does not require food manufacturers to test for the residue making it unclear how much of the residue is left behind and what food products it resides in (3). There have only been tests done on inhalation of hexane, so as of right now, no one knows exactly how dangerous it is to consume these oils containing hexane residue.

Inflammation:

Humans need both omega-6 and omega-3 fatty acids in their diet for proper gene expression and brain function(4). It is recommended people consume a ratio of 1:1 to 2:1 omega-6 to omega-3 fatty acids for proper health and disease prevention(4). Due to vegetable oil containing high amounts of omega-6s, most Americans today consume 20-50 times the amount of omega-6s as they should(5). This can lead to the body becoming inflamed creating the perfect environment for cancer, cardiovascular disease, and inflammatory and autoimmune diseases(5).

Hormone Imbalance:

When our omega-3s and 6s are off balance creating excessive inflammation in the body, it will typically also result in an imbalance of our hormones, creating fertility issues and other skin and health issues.

Impaired Memory Function:

Although more research needs to be conducted, studies have found mice that consumed large amounts of canola oil experienced significant weight gain and impairments in their working memory compared to those who did not consume the vegetable oil (6). Another study found that there is a chance that the consumption of canola oil could affect the onset and course of other neurodegenerative diseases like Alzheimer’s and Dementia(7).

What are healthier options?

Now that all the scary stuff is over, let’s talk about healthier oils and why to choose these over the ones listed above.

Some of these oils include:
-Extra Virgin Olive Oil
-Avocado
-Coconut (virgin)
-Grass-Fed Butter
-Ghee

Extra Virgin Olive Oil (EVOO):

EVOO has phenols that act as antioxidants that reduce oxidative stress throughout your body and have fewer free radicals than regular olive oil. EVOO has monounsaturated fat (good fat) and is considered a heart-healthy fat, which could reduce your risk of heart disease, lower stress, aid in weight loss, and help fight cancer. EVOO is best used for salads and topping off food once it’s prepared rather than cooking with it, as it has a lower smoke point and oxidizes readily.

Avocado Oil:

Avocado oil is great for cooking and baking as it has a high smoke point, which means it can be heated to high temperatures without breaking down and producing harmful compounds. It is also high in healthy monounsaturated fats and antioxidants.

Coconut Oil (in moderation):

Coconut oil is very controversial due to the amount of saturated fat, but don’t let it scare you. The saturated fat in coconut oil is made up of medium-chain triglycerides (MCT), which have been shown to decrease cholesterol and obesity. MCT oil is also great for brain function, energy boosts, weight loss/management, and lowering blood sugar levels. If you can, get extra-virgin, expeller-pressed/cold-pressed, and unrefined. Coconut oil can handle heat up to 350 degrees (F), so it does well with baking and other low-medium heat cooking.

Grass-Fed Butter:

Grass-fed butter is a good source of vitamin A and beta-carotene. It is high in conjugated linoleic acid (CLA), which is found in animal meat and dairy products (8). It is also rich in vitamin K2, which can promote bone and heart health (8).

Ghee:

Ghee is a type of clarified butter that is commonly used in Indian cuisine. It is high in CLA. It has a rich, buttery flavor and a high smoke point, making it great for cooking. It is also lactose-free, making it a great option for someone who is lactose intolerant.

The Bottom line

I would say everything in moderation, but when it comes to vegetable and seed oils, I would avoid them like the plague. This information is not meant to scare you but rather to help educate you so you can make an informed decision on the foods you eat. If it’s not realistic for you to cut out vegetable oil, I would HIGHLY recommend you look for it to be expeller-pressed, cold-pressed, unrefined and organic.

I encourage you to do your own research and ALWAYS read the back of your food label so you know exactly what is in the food you are about to consume. You can read more on How To Read Food Labels Like A Pro here.

Resources:

1) https://www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/
2)https://www.cornucopia.org/2010/11/dirty-little-secret-in-the-natural-foods-industry-toxic-chemical-use/
3)https://www.foodsafetynews.com/2010/04/concern-over-neurotoxins-in-soy-grabs-headlines/
4)https://www.ocl-journal.org/articles/ocl/full_html/2010/05/ocl2010175p267/ocl2010175p267.html#:~:text=The%20ratio%20of%20omega%2D6,the%20target%20ratio%20for%20health.
5)https://www.sciencedirect.com/science/article/abs/pii/S0753332202002536
6)https://www.nature.com/articles/s41598-017-17373-3
7)https://medicine.temple.edu/news/canola-oil-linked-worsened-memory-and-learning-ability-alzheimers-disease-temple-researchers
8)https://www.healthline.com/nutrition/grass-fed-butter#TOC_TITLE_HDR_2