Oil is something we use daily. It’s in everything we eat from baked goods to salad dressings. Fat is important for our bodies too. But where are we going wrong? It’s the quality and quantity of the fat we consume.
In this article, I’m gonna focus on the quality of the oils we use on a day-to-day basis. In my Indian kitchen, we use some kind of oil at least 3 times a day. What we have to realize is that these oils basically build our cell membranes. So whatever we choose to put in our body has a cellular-level effect.
Before getting into the details of oils, I feel the need to explain a few terms that are often used with oils.
What are antioxidants?
Free radicals are unstable compounds that can damage cells over time. They are unstable molecules that the body produces as a reaction to environmental and other pressures like normal metabolism, or by exposure to toxins in the environment such as tobacco smoke and ultraviolet light.
Free radicals have a lifespan of only a fraction of a second, but during that time can damage DNA, sometimes resulting in mutations that can lead to various diseases, including heart disease and cancer.
Antioxidants are substances that can prevent or slow damage to cells caused by free radicals.
A diet rich in antioxidants helps fight free radicals. When an imbalance occurs, this can lead to oxidative stress and may contribute to conditions such as heart disease, type 2 diabetes, and cancer.
Antioxidants neutralize free radicals in our bodies, and this is thought to boost overall health.
Many of the phytochemicals (plant chemicals) in the foods we eat function as antioxidants. These nutrients function by inhibiting the formation of free radicals and may reduce the damage they would cause in the body.
Types of fats
Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm.
Fats help your body absorb some nutrients and produce important hormones, too.
Different types of fat influence health in different ways, particularly blood and heart health.
All fats are made up of carbon, hydrogen, and oxygen molecules. Saturated fats are saturated with hydrogen molecules and contain only single bonds between carbon molecules. On the other hand, unsaturated fats have at least one double bond between carbon molecules.
This saturation of hydrogen molecules results in saturated fats being solid at room temperature, unlike unsaturated fats, such as olive oil, which tend to be liquid at room temperature
Saturated fats
Saturated fats are solid at room temperature and are sometimes called solid fats. Saturated fat may increase health risks if a person consumes too much over a long period. Whether these fats increase disease risk has long been a controversial topic.
Common sources of saturated fat are,
- Meat
- Dairy products
- Oils like coconut and palm oil
Unsaturated fats
These fats are liquid at room temperature in oil form. There are,
- Monounsaturated fats
- Polyunsaturated fats
Common dietary sources of unsaturated fats are,
- Avocado oil
- Olive oil
- Fish
- Nuts and seeds
- Vegetable oil, sunflower oil, etc.
Trans fats
These fats take a liquid form that converts to solid fats during food processing techniques.
Naturally occurring trans fats from meat and dairy are not that harmful. However artificial trans fats otherwise known as industrial trans fats or partially hydrogenated fats are hazardous to your health.
This is why hydrogenated vegetable oils have serious consequences for your health.
Both observational studies and clinical trials suggest that trans fats significantly increase your risk of heart disease.
The Good Oils
There are some oils that are comparatively healthier than the widely used oils. The main sources of trans fats are processed foods like doughnuts, chips, etc. which contain partially hydrogenated oils.
Olive oil
Olive oil is the natural oil extracted from olives, the fruit of the olive tree. Olive oil is rich in monounsaturated oleic acid which reduces inflammation.
Olive oil contains a modest amount of vitamins E and K along with powerful antioxidants.
Always go for extra virgin olive oil if you can afford it. Olive oil is 73% monounsaturated, 11% polyunsaturated and 14% saturated.
Fatty acids can be either saturated, monounsaturated, or polyunsaturated. Olive oil, on the other hand, contains mostly monounsaturated fats thus it’s resistant to heat. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C) which makes it suitable for most cooking methods.
Olive oil is stable and doesn’t go rancid quickly or oxidize. There is a widespread belief that olive oil is unstable and has a very low smoke point, which is not at all true.
If extra virgin olive oil is too expensive, use it for finishing the dishes and use the normal olive oil for cooking.
To be honest, my Indian palette is not a fan of olive oil 😀. I use it for salads mostly. Also, good-quality olive oil is super expensive in India.
Avocado oil
Avocado oil is the natural oil pressed from the pulp of an avocado. Almost 70% of avocado oil consists of heart-healthy oleic acid, a monounsaturated omega-9 fatty acid.
Avocado oil is rich in unsaturated fatty acids, which are linked with better heart health.
Avocado oil has so many health benefits like,
- Good source of vitamins A and E, which are linked to skin membrane health.
- May reduce symptoms of arthritis
- May reduce cholesterol
- Rich in antioxidants
- May improve heart health
Aside from the health benefits avocado oil is flavorless like vegetable oil. So you can use it for dishes like fried rice and noodles. Avocado oil is more expensive than olive oil in India. If you can afford it, get extra virgin, cold-pressed avocado oil.
Coconut oil
I grew up using coconut oil in everything. But when I was in high school or so, my Mom started using sunflower oil because it was cheaper and advertised as healthier than coconut oil. Coconut oil is mostly saturated fat but all saturated fats are not bad.
Fats in coconut oil are 65% MCT (medium-chain triglycerides) which might aid in metabolism.
Coconut oil is believed to be,
- Antimicrobial
- Good for increasing HDL cholesterol and reducing LDL cholesterol
The research around coconut oil is conflicting though.
I love coconut oil because the flavor suits my Malayalee palette. It is better to get cold-pressed extra virgin coconut oil if possible.
Grass-fed ghee and butter
Ghee is basically clarified butter. Ghee and butter are good kinds of saturated fats. Given that its milk solids have been removed, ghee does not require refrigeration and can be kept at room temperature for several weeks.
Ghee is believed to be good for gut health. Ghee is rich in omega-3 fatty acids which may protect the heart by reducing inflammation.
The Questionable Ones
The scary thing is that most of the problematic oils are,
- Advertised as healthier
- Even recommended by doctors
- Way cheaper than traditional oils
Refined oils
These oils are highly refined and add hexane as a solvent in the process. Hexane is a neurotoxin. Normally hexane is completely removed later but even trace amounts can make you sick over time.
Another thing is that these oils are high in omega-6s- 6s which will result in body-wide inflammation.
These refined oils are processed at high temperatures and high pressure which will turn the oil into trans fats. Trans fats are the worst kind of fat you can put in your body.
Another dangerous thing is that refined oils are in almost all packaged food items. So unless you eat homecooked meals all the time, it is pretty difficult to avoid refined oils.
Commonly used refined oils are,
- Canola oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Vegetable oil
- Corn oil, etc.
When it comes to sunflower oil, expeller pressed is okay to use. Cold-pressed grapeseed oil is also okay if it is cold-pressed, otherwise, it is as bad as vegetable oil. Good quality ghee is believed to improve gut health and reduce inflammation.
The Bottom line
There are so many options in the market when it comes to cooking oils. Not all oils are made the same. My rule when it comes to oils or any food is that, choose the least processed one.
Another issue is budget. Since industrial oil extraction is cheaper than traditional methods the prices of refined oils are considerably low. But when you consider the money and energy you might spend later in life being sick, I don’t think it’s a lot.
It’s always best to go for locally sourced oils. For example, I live in Kerala (India) and we get good quality expeller pressed coconut oil around here whereas good quality avocado or olive oil is unaffordable.
Some states in India use mustard oil, groundnut oil, sesame oil, etc for cooking. No matter what oil you are using, get the unrefined, least processed form.
Check the ingredients whenever you are buying packaged food.
If you are interested in living a healthy, balanced life, check out my blog post on how to eat healthy on a budget.