A common question I get asked is: what the deal is with oils? Which are best? Which might not be serving you well? With so much confusing information out there, I’m breaking down why we should be cutting out industrial seed oils (when we can), and what the best replacements are. When I talk about industrial seed oils, canola, vegetable, cottonseed, corn, soybean, sunflower, and safflower are all on my list to avoid. If you start paying attention to labels, you’ll notice these oils are added to everything from pasta sauce to oat milk (a blog post for another day!) to hummus and crackers.
A quick note before we get started:
Learning about ingredients such as canola oil is not about being perfect, it’s about education so that you’re empowered to make choices. If there’s something that you love that has less than stellar ingredients, enjoy it! Occasional consumption is not going to lead to a big problem. The goal is to teach you how to be selective so that you can consume intentionally and make swaps when available.
When it comes to these oils, what’s the problem?
First, these oils are incredibly processed. Canola for example, is derived from rapeseeds and must be extracted using a chemical called hexane, bleached, then deodorized in order to get rid of its pungent smell. Second, the creation of canola oil typically requires it to be partially hydrogenated in order to increase its stability; hydrogenation creates trans fats which are known to compromise heart health. Third, canola oil is highly vulnerable to oxidation which means it goes rancid quickly. It doesn’t help that it’s sold in clear plastic containers which accelerate the oxidation process through exposure to light. Lastly, and perhaps most importantly, all of these industrial seed oils contain excessive amounts of inflammatory omega-6 fatty acids.
Here’s where things tend to get confusing
The body is capable of creating all the fatty acids that it needs with the exception of two: alpha-linolenic acid, known as omega-3, and linoleic acid, known as omega-6. Both are categorized as essential because they are vital for health and we need to get them from food. Omega-6 has a bad reputation because it plays a role in inflammation but it’s not actually inherently bad. In fact, it’s essential for our health! For example, when you twist your ankle and it swells, that inflammation is creating pathways for the immune system to get to the injury and heal. Where we’ve gone wrong is with the ratio and amount of omega-6 we’re consuming. Ideally we should be consuming an omega-6 to omega-3 ratio that’s between 1:1 and 2:1. However, because of these industrial oils and the prevalence of them in our diet, most people are now consuming a ratio closer to 10:1 or even 20:1.
How does this affect our health?
The ratio of omega-6 to omega-3 has an impact on our bodies starting at a cellular level. Our cell membranes are made out of essential fatty acids and require the right ratio in order to thrive. If our cells are not performing optimally, then all the functions that our cells support (hint: this is EVERYTHING in our bodies) will also suffer. The imbalance between omega-6 and omega-3 has been linked to a variety of conditions including but not limited to chronic inflammation, insulin resistance (often a precursor to diabetes), cardiovascular disease, and obesity.
Now that you have the rundown, let’s talk actionable steps
First, read your labels because I mentioned, canola oil is especially prevalent in prepared foods. There are plenty of products out there that are not using them and I’m happy to give specific suggestions if you’re looking for something in particular. If you’re still cooking with these oils, try experimenting with some of the great alternatives. My favorite replacement oil is avocado, it has a high smoke point which is perfect for roasting or sautéing, neutral taste, and healthy monounsaturated fats. Coconut oil is another great high temperature alternative and olive oil will always have a place in my kitchen when using a lower temperature.
Have questions? Leave them below!