To get to the root of this controversy, we interviewed Katherine Basbaum, MS, RD, a registered dietitian, to review the science surrounding vegetable oils and assess whether or not they're actually detrimental to your health.
What Are Vegetable Oils?
Despite their overall name, most commercial vegetable oils today actually come almost wholly from soybean oil, sometimes blended with a small proportion of corn oil. Vegetable oils have high levels of polyunsaturated fatty acids (PUFAs)—a type of fat our body processes use. Nevertheless, a balanced mix of these fats is critical.
About 8% of the PUFAs in vegetable oils are anti-inflammatory omega-3 fatty acids, while the remainder of the omega-6 fatty acids have been linked to an increased risk for inflammatory conditions like obesity, diabetes, and cardiovascular disease when consumed in high amounts.
How Do Vegetable Oils Vary from Other Oils?
As concerns about seed oils rise, more and more people seek out alternatives in the form of olive oil, avocado oil, and even tallow derived from beef. How do these alternatives compare, then?
Basbaum states that vegetable oil contains roughly equivalent calories and fat in comparison with other common plant oils but possesses a vastly disparate nutritional profile.
Healthier Alternatives:
- Olive Oil: Rich in monounsaturated fats (MUFAs) and antioxidants, olive oil is one of the most studied oils for its cardiovascular protective and anti-cancer activity.
- Avocado Oil: Made in a similar composition to olive oil, avocado oil consists of MUFAs and healthy compounds that promote overall wellness.
What About Beef Tallow?
Beef tallow, a less processed option, is gaining popularity, but Basbaum advises use with caution. "While it is a natural fat, the fact that it is around 50% saturated fat is a worry, insofar as high saturated fat intake has been strongly associated with cardiovascular disease."
Weight Loss Factors
For those wishing to drop a little weight, Basbaum sees no strong scientific justification for choosing one over any other for weight loss. What is key is moderation, regardless of whatever kind of oil one eats.
Are Vegetable Oils Bad for You?
The answer is moderation in consumption, according to studies. Canola, safflower, and sunflower oils, when consumed in moderation, are not necessarily unhealthy, according to studies. Nevertheless, excessive consumption—especially in processed foods—has been determined to contribute to both inflammation and overall disease.
Basbaum suggests minimizing the use of vegetable oils and using olive or avocado oils when possible, as they have less omega-6 and have added nutritional value.
"The good news is that plant-based oils can be part of a healthy diet, with portion control," suggests Basbaum. "We just need to be mindful of their high-calorie density and not use too much of them when we cook foods."
FAQs About Cooking Oils
What Are the Differences Between Various Cooking Oils?
All vegetable oils have roughly equivalent overall fat and calorie contents, but differ in compositions of fatty acids:
Each oil possesses specific characteristics that shape its nutritional value and most effective use in cooking.
Which Oils to Use for High Heat?
Not all oils can be utilized for high-heat frying. Vegetable oils, for example, with high concentrations of polyunsaturated fats (PUFAs), can break down and produce unhealthy compounds when subjected to high temperatures.
For high-heat cooking, options include:
- Olive Oil (especially refined or light oils)
- Avocado Oil
- Coconut Oil (which, despite having a high saturated fat content, is resistant to high temperatures)
Is Canola Oil Toxic?
There has been controversy over canola oil's safety, with several studies stating that it triggers inflammation and is not healthy for brain and heart function. Most of these studies, however, have been performed in laboratory tests with animals, not in trials with humans.
In contrast, sound scientific evidence in human studies confirms canola oil’s worth, such as its effectiveness in reducing heart disease and cholesterol. In a review of nutrition claims, one must attend to the integrity of the evidence, with randomized, controlled trials in humans being the most reliable.
Should I Not Consume Processed Foods Containing Canola Oil?
While limiting processed foods is a healthy practice, it’s not necessarily about canola oil. Package and processed foods have high calories, processed carbohydrates, added sugar, and sodium—all factors in long-term disease. Reducing processed foods is a healthy practice regardless of whatever kind of oil they contain.
Final Takeaway
Vegetable oils in and of themselves are not unhealthy, but proportion, quantity, and preparation make a difference. Wise moderation and selection will allow you to maintain a healthy diet. Where possible, utilize oils rich in monounsaturated fats and antioxidants such as avocado or olive oil for added nutritional value. The trick is not to be afraid of oils but to utilize them strategically to aid in your general health and well-being.
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