Navigating Healthy + Unhealthy Cooking Oils
First things first: I hope you can understand that usually the cheaper something is, the more detrimental it is for your health. Keep this in mind when grocery shopping because what you’re saving in dollars, you could be paying for with your health.
What’s the difference between oils that are good for you and those that are not?
HEALTHY oils are:
-High in saturated fats that increase HDL cholesterol
-Have essential fatty acids critical to our health
-Cold-pressed and unrefined meaning they have not been heat extracted, which strips the fruit/nuts from their antioxidant and mineral content
-Low in good PUFA’s aka polyunsaturated fatty acids because they have remained in their most natural state
-Extra virgin, cold pressed, CO2 extracted, organic, etc. Look for these terms on the labels when searching for a good cooking oil.
-In glass bottles, preferably dark in color. This minimizes light exposure from damaging ultraviolet rays
-Extra virgin olive oil, pasture-raised butter/ghee, avocado oil, coconut oil (in moderation) CONSUME these because of their anti-inflammatory, gut healing and cardio protective properties!
UNHEALTHY oils are:
-Also known as vegetable oils with various other names like cottonseed oil, canola (rapeseed), corn, sunflower, safflower, palm, grapeseed and soy. AVOID these as much as possible.
-High in PUFA’s that have been heated and refined which turns them rancid causing inflammation and clogged arteries
-Refined, expeller-pressed
-Toxic because they promote free radical damage to the cells + mitochondria
-Impair insulin sensitivity
Unfortunately, most packaged foods contain some sort of hydrogenated aka trans fats that are detrimental to our health as well. What’s more, even the “healthy” packaged items like those that read organic and non-GMO can contain the oils that I deem ‘NOT GOOD ENOUGH’. This includes packaged chips, trail mixes, protein bars, baked goods, cereal, candy, cookies, ice cream, pretzels, gluten free items, the list goes on!
Hydrogenation involves adding hydrogen atoms to a substance so that it can remain more solid at room temperature and prolong shelf life. Industrialized highly refined oils are oxidized due to high heat, oxygen and light used during and post-extraction process. Hydrogenated oils contain saturated fats that increase risk of heart disease, obesity and diabetes, while saturated fat from grass-fed butter or beef contains vital essential fatty acids and vitamins. Both fully hydrogenated and partially hydrogenated oils have negative impacts on the body such as increased risk of inflammation.
What about this makes an oil toxic? When the omega-6 fatty acids in these oils are altered, they become damaging to our cells. Conversely, omega-6 fatty acids are good for the body when in their most natural state and in balance with omega-3’s. Swap your margarine for grass-fed butter and swap your canola/vegetable oil for avocado or extra-virgin olive oil.
Bottom line: Ideally you want to be getting your healthy, delicious fats from whole foods. When sautéing vegetables or roasting something in the oven I like to use avocado oil or pasture-raised ghee because they have higher smoke points. This means they won’t turn rancid and produce unhealthy PUFA’s. I use olive oil on the stovetop too, but only when I keep it on medium heat.
I hope you guys found this information helpful! I want to empower you to choose wisely and be that conscious consumer. And as always, leave me a comment below to share your experience/struggles with cooking oils.
Ciao for now ya beauts!
For more information about good v. bad oils, check out Dr. Cate’s insightful information here.