When most cooking oils at the grocery store begin with plant names like cottonseed, sunflower, corn, grapeseed, rice bran, soy, and safflower, you might think they are a healthy choice. I’m not embarrassed to admit that I used to think they were.
However, how these oils react to high heat levels when cooking doesn’t make them a healthy choice. Because they don’t have a high smoking point, the fatty acids they contain begin to break down at high heat levels.
When this happens, harmful chemicals, also known as free radicals, are released into the food, giving it a burned taste and stripping it of its valuable nutrients. Even worse, these harmful chemicals can eventually damage cells in the body, leading to many health issues.
Five Oils High in Omega-6 Fatty Acids
Canola, corn, safflower, sunflower, cottonseed, soy, grapeseed, and rice bran are also high in omega-6 fatty acids. Although the body needs small amounts of the essential fatty acids Omega-6s because it cannot produce them on its own, high levels of Omega-6s found in these oils can upset the body’s natural response to inflammation. This increases the potential for developing not only heart disease, cancer, and diabetes, but also obesity and worsening arthritis.
These three healthy oils can withstand high-heat cooking and have many health benefits:
- Regular olive oil contains high levels of antioxidants, polyphenols, and healthy fats, which have been shown to protect against neurodegenerative diseases, liver cancer, and heart disease. Extra-virgin olive oil should only be used in small amounts, drizzled over foods. It cannot withstand high temperatures.
- Avocado oil contains compounds that may help protect the liver against metabolic diseases, and can help lower LDL, bad cholesterol, and blood pressure.
- Untoasted sesame oil also has antioxidants, which can help prevent diseases like Parkinson’s and help regulate fasting blood sugar, as well as anti-bacterial properties that help the body fight infections caused by bacteria.
Does it matter how they are listed as ingredients on food labels? Yes!
Words like “hydrogenated” or “partially hydrogenated” oils indicate that these liquid oils have been converted into solid fats, which can contribute to the development of heart disease and high cholesterol levels. The term vegetable oil is another commonly used term.
It may sound harmless, but it is a blend of refined oils that have undergone a process in which their vitamins, minerals, and antioxidants have been removed. When heated, it can lead to inflammation in the body.
Keep in mind that ingredients are listed in order from the greatest to the least quantity. So, when these words are listed as second or third, these foods contain a significant amount. This is why limiting processed foods as much as possible is so important.
Bottom line: How oils end up on grocery store shelves matters. The less refined, the fewer harmful free radicals it will have. Saturated fats are generally considered better than trans fats. However, both are still considered unhealthy and should be limited, especially trans fat, which is linked to heart disease, stroke, and diabetes. The more you take the time to notice the amount of each type of fat listed on cooking oils and food labels, the greater your chances of keeping your heart and body healthy now and in the future.