Many people view the term “fat” as negative, and it can be if you are overweight. But, as it relates to our daily diet, the truth is that our bodies require healthy fats to perform optimally. Healthy fats play a crucial role in aiding the absorbtion of fat-soluble nutrients like vitamins A, D, E, and K, as well as beta carotene. They also promote satiety after meals and support cell growth and organ protection.
Choosing the right fats, however, is essential, and there are numerous factors to consider in the selection process. Unfortunately, the information available is often conflicting and confusing, with some sources praising certain oils while others condemn those same oils. With the knowledge I’ve gathered and my personal dietary experience, I have decided that there are only two oils that I choose to use and consume. The winners are extra virgin olive oil and avocado oil.
One thing most of the data agreed with is that it is widely recommended (and supported by research) is to avoid oils high in saturated fats and opt for those rich in healthy monounsaturated and polyunsaturated fats. Nevertheless, when assessing the healthiness of oils, it is essential to consider factors beyond the composition of saturated and unsaturated fats. What I learned is that the processing and manufacturing methods of oils also significantly impact their healthiness.
If you recall my previous post “The Skinny On Fats,” you may find some of the following information familiar. If you haven’t read that post, I encourage you to check it out HERE. For now, let’s focus on saturated and unsaturated fats in relation to oils.
Saturated fats are solid at room temperature, while unsaturated fats are liquid. Oils such as butter, margarine (which contains trans fats, as I will explain later), lard (animal fat), Crisco, and even coconut oil fall into the category of saturated fats, despite the immense popularity and adoration of coconut oil. These are all on my avoid list because they can clog arteries, and generally congest the system leading to inflammation.
Often you will encounter palm oil, especially in processed foods. Palm oil is composed of half saturated and half unsaturated fats, appearing as a semi-solid at room temperature. It is frequently used as a replacement for hydrogenated oil in processed foods. While palm oil is superior to hydrogenated oil due to its lower saturated fat content compared to butter and absence of trans fats, there are still healthier alternatives available.
Let’s delve a little deeper into partially hydrogenated oil and trans fats. The primary sources of unhealthy fats in one’s diet are trans fats found in hydrogenated or partially hydrogenated oil, again commonly utilized in processed foods. These trans fats are created through a process that adds hydrogen to liquid vegetable oils, rendering them more solid. I highly recommend avoiding any products containing hydrogenated oil. Although it enhances a product’s shelf life, it is detrimental to human health. Numerous studies have linked trans fats to cell death, which explains their association with heart disease and even Alzheimer’s.
To determine whether the food you consume contains hydrogenated fats, it is crucial to read both the food label and ingredient list. Here’s why: in the United States, if a product contains less than 0.5 grams of trans fat, it is allowed to be labeled as having 0 trans fat. However, even trace amounts of trans fat in multiple products can accumulate to a substantial quantity in your body.
Therefore, the most reliable method to detect trans fat is by reading the ingredients list. If “partially hydrogenated vegetable oil” or “partially hydrogenated soybean oil” is listed, then the product contains trans fats and should be avoided. Many brands of margarine and various vegetable oils commonly contain hydrogenated oil, and even those vegetable oils that don’t contain hydrogenated oil often contain palm oil. While palm oil is better than hydrogenated oil, it is still not the best choice.
As we gradually eliminate unhealthy saturated fats like butter and coconut oil, partially saturated fats like palm oil, and trans fats like hydrogenated oils, let’s focus on the healthier alternatives: unsaturated fats.
Oils made from nuts, seeds, or fruits such as avocado, olive, grape, walnut, flax, sunflower, and canola are examples of unsaturated oils. You’d think any oil created from fruits and seeds from Mother Nature would be healthy, but that’s not always the case. The oil’s “healthiness” depends on the processing practices. So let’s dive in so we can determine which oils are healthy and which aren’t.
Among seed oils, extra virgin olive oil is the most popular choice and is often used as a basic ingredient in heart-healthy diets.
Extra virgin olive oil is the only version I buy as extra virgin olive oil is extracted without using high heat or chemicals which maintains the oil’s naturally occurring health benefiting chemicals called phenols. As in all food choices, including oils, the less processing, the better!
The phenol compounds in olive oil have anti-inflammatory properties. They protect against Alzheimer’s, and they have heart health and respiratory disease benefits. Extra virgin olive oil is considered one of the healthiest oils because it contains vitamins, calcium, potassium and iron.
In my opinion, olive oil is best consumed uncooked, such as in salad dressings, because uncooked, it retains its naturally occurring phenols, which have anti-inflammatory properties and offer various health benefits. Olive oil is rich in vitamins, calcium, potassium, and iron, and actually promotes heart health.
Some articles say not to heat olive oil over 350 degrees because it turns rancid at that point, and why put anything rancid in your body? Other articles say that cooking with olive oil degrades some of the good phenols, but not all of them. Your choice whether you heat it above 350 degrees. I choose not to do so.
Finally, I only buy extra virgin olive oil that comes in a dark bottle (never in a clear bottle), as if the oil is exposed to too much light, it is said to alter the chemical and physical properties of the oil reducing its healthiness (and olive oil in clear bottles goes bad faster than the olive oils found in dark bottles).
Avocado oil is another healthy option, loaded with monounsaturated fats that can help reduce LDL cholesterol. It can be used for high-heat cooking and has a neutral flavor, making it suitable for baking as well. Avocado oil contains vitamin E and aids in the absorption of other fat-soluble vitamins. When choosing avocado oil, opt for cold-extracted or a chemical-free extraction processes to avoid harmful chemicals like Hexane. My favorite brand is called “Choice” because they do not use a high heat or chemical process to extract the oil. More on Hexane shortly.
While some suggest that canola oil is acceptable due to its low saturated fat and high monounsaturated fat content, there are definitely concerns about its overall healthiness. Canola oil is highly processed and often made from genetically modified rapeseed, which is a toxic seed. On top of that, it is washed with Hexane, a chemical used in cleaning solvents. And, to add insult to injury, canola oil contains low levels of trans fats.
I’ll leave you with this question regarding canola oil, do you want to consume a toxic seed oil washed with a chemical that is also used as a cleaning agent in your food? Your choice.
I once read an article about canola oil and it gave me a chuckle…it said something like, if you’ve got a heart issue, metabolic issue, liver issue, autoimmune issue, or if you are human, stay away from canola oil. It made me laugh but it’s exactly what I was thinking when I was reading it. I advise that it’s best to approach canola oil with caution and consider other alternative oils first.
Now before going any further, here’s a quick lesson on Hexane because it is relevant given its use in so many seed and/or nut oils. Hexane is used as a solvent commonly used as an extraction agent for the production of vegetable oils from seeds and nuts (almost all of them). It is used to separate the oil from the seeds or nuts to dissolve the oil, then the oil is separated from the solid components. Hexane has a low boiling point, which allows it to evaporate relatively quickly leaving behind the extracted oil.
It is said that steps are taken to ensure the removal of residual traces of Hexane from the final product to meet US Food and Drug Association safety guidelines thus ensuring it’s safe for us humans to consume. Given the FDA’s current state of untrustworthiness, I’ll let you decide if you believe its safe or not.
In addition to being used in the manufacturing of oils for human consumption, Hexane is also used across various industries. Here are some other common applications
1. Hexane is used in various industrial solvents such as adhesives, coatings, paints and varnishes.
2. Hexane is used in cleaning agents: in industries such as electronics, optics, furniture, shoe making and precision manufacturing as it helps to remove greases, oils and other contaminants from surfaces.
3. Hexane is a component of fuel, specifically gasoline.
All of this is why the use of Hexane in food applications raises safety concerns in my mind. I’d just rather avoid it, but you decide what’s best for you.
Flaxseed oil is rich in alpha-linolenic acid, an omega-3 fatty acid beneficial for heart health and reducing inflammation. However, you can’t cook with it! It should not be heated because it can disrupt the fatty acid content and tastes (and smells) awful when heated. Flaxseed oil is best used in uncooked forms, such as in smoothies or salad dressings. This oil is typically extracted using Hexane, which is a concern for some individuals, me included. Others feel the benefits of uncooked flaxseed oil outweighs their Hexane concern.
Peanut oil although high in unsaturated fats, has a tendency to go rancid when heated to extreme heat. I found this discovery odd as peanut oil is often used to fry foods at high temperatures. Here’s the thing, anything rancid can have negative effects on the body. It is also high in omega-6 fatty acids, which can lead to inflammation. Oh, and of course, Hexane is commonly used in the production of peanut oil.
Oils like sunflower, safflower, corn, sesame, grapeseed, and walnut have some positive properties such as anti-inflammatory and antioxidant effects. However, they are all typically extracted using Hexane, which is why I avoid them. There is a caveat with sunflower oil though.
Many prepared products do contain sunflower oil (even some brands of so called “healthy” granola). Usually it’s one of the last ingredients of the list indicating it’s low proportionate volume in the product. If you must consume sunflower oil, be sure it’s high oliec vs. the linoleic version. If the label doesn’t say high oliec, it’s probably linoleic (and not healthy). High oliec sunflower oil healthier because it is obtained through mechanical pressing or expeller pressing sunflower seeds putting pressure on the seeds to extract the oil without chemicals, such as hexane. And, this is why the high oliec sunflower oil is more expensive, of course.
Considering my approach of consuming foods as fuel for the body, when I must use oil, I choose oils that fuel and nourish rather than harm. Choosing cold pressed, non-chemically produced oils is part of that equation. Therefore, my only “go-to” oils are extra virgin olive oil and cold pressed and/or non chemically produced avocado oil. These are the only oils I have in my kitchen. I find that these oils are sufficient and suitable for all of my cooking and meal preparation needs.
If you are looking to make healthy positive changes in your life and aren’t sure where to start, I can help! The journey to a healthier, happier you is so worth it. I know—because I lived it.
I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book. Click here to learn more and see what’s possible.
