Are vegetable and seed oils really harmful to your health?
Currently, there is a lot of buzz surrounding vegetable oils, also known as “seed oils,” on platforms like TikTok and in popular bestseller lists.
The debate over the benefits and drawbacks of vegetable oils has been ongoing since their introduction to the market. However, with the rise of the carnivore diet, the criticism of vegetable oils has resurfaced on social media. You may have come across posts referring to these oils as “toxic sludge,” “motor oil,” “the hateful eight,” and even “the biggest cause of chronic disease that nobody talks about.”
Those who oppose vegetable oils argue that animal fats have been a part of the human diet for centuries, while vegetable oils were created in the last century by profit-driven companies looking to sell cheap, mass-produced foods to consumers. They also claim that these oils, marketed as healthier alternatives to butter, are actually worse than butter and can increase the risk of various health issues like obesity, anxiety, depression, and ulcerative colitis.
On the other hand, some experts argue that vegetable oils are harmless and may even have health benefits, making them a better choice than butter.
So, who is correct? The truth about vegetable oils is complex and cannot be simplified into a catchy meme.
In this article, we will delve into the science behind vegetable oils to help you make informed decisions about incorporating them into your diet.
Understanding vegetable oils
Vegetable oils, also known as seed oils, are derived from the seeds of plants. Common varieties found in grocery stores include canola oil, corn oil, safflower oil, sesame oil, sunflower oil, soybean oil, and grapeseed oil.
It’s worth noting that oils like olive, avocado, palm, and coconut oil, which come from fruits, are not considered vegetable or seed oils.
Processing of vegetable oils
Unlike oils derived from naturally fatty foods like olives, most vegetable oils come from foods with a low fat content. This necessitates a multi-step extraction process, including crushing, refining, and deodorizing, to extract the oil.
During processing, beneficial nutrients like polyphenols are lost, and small amounts of unsaturated fats can be transformed into trans fatty acids, which are considered harmful. The Food and Drug Administration has banned the addition of trans fats to processed foods due to their health risks.
Choosing the right cooking oils
When it comes to selecting cooking oils, it’s essential to consider the health implications. At Precision Nutrition, various vegetable oils like expeller-pressed canola oil, high-oleic sunflower oil, and safflower oil are recommended in moderation. These oils fall into the category of “Eat Some,” meaning they neither significantly improve nor harm health when consumed in reasonable amounts.
On the other hand, oils like butter and other saturated fats are categorized as “Eat Less.” The choice of oils can significantly impact health outcomes, so it’s crucial to make informed decisions.
For a detailed breakdown of different cooking oils and fats and their recommended consumption levels, refer to the infographic below:
Conclusion
When it comes to choosing cooking oils, there is no one-size-fits-all answer. It’s essential to consider the processing methods, fatty acid profiles, and health implications of each oil. While extra virgin olive oil is often touted as a healthy choice, expeller-pressed canola oil can be a budget-friendly alternative.
Ultimately, the key is to prioritize whole foods over oils, limit consumption of deep-fried foods, and opt for minimally processed options whenever possible. By making informed choices about the fats you consume, you can support your overall health and well-being.
References
For the sources referenced in this article, click here.
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