Why Highly Processed Seed Oils Aren’t Ideal for Your Health

Author:

Lionel Thomas Father, Gamer and Founder with a Passion for Health, AI, Environment and Gamification of Life.

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References:

• 4 Healthier Cooking Oils (and 4 to Avoid)

  Healthline
  https://www.healthline.com/nutrition/bes...
  Summary:
  Guide on choosing the right cooking oils based on their smoke points, nutritional composition, and suitability for different cooking methods. Key points include:
  
  Healthier Cooking Oils for High Heat:
  
  Olive Oil: Has a medium smoke point, suitable for baking and cooking. Rich in antioxidants and oleic acid, it may offer anticancer, anti-inflammatory, and heart-health benefits.
  Avocado Oil: High smoke point, ideal for deep frying. Nutritionally similar to olive oil and may provide anti-inflammatory and heart-health benefits.
  Sesame Oil: Medium-high smoke point. High in heart-healthy antioxidants like sesamol and sesaminol. Suitable for general cooking and sautéing.
  Safflower Oil: High smoke point and neutral flavor. Low in saturated fat, high in unsaturated fatty acids, may promote heart health.
  Oils to Avoid for High Heat Cooking:
  
  Fish or Algae Oil: Best as cold, dietary supplements.
  Flax Oil: Low smoke point, better for cold uses like salad dressings.
  Palm Oil: Ethical concerns due to rainforest destruction; calorie-dense.
  Walnut Oil: Low smoke point, best for cold preparations.
  Factors to Consider:
  
  Cooking oils can reach a smoke point where they break down, releasing free radicals and acrolein.
  The degree of processing affects oil quality. Refined oils typically have higher smoke points.
  Nutritional composition varies based on the oil source.
  Cooking Sprays:
  
  Alternative options include non-aerosol products and refillable oil spray bottles.
  Summary:
  
  Choose oils based on stability at high temperatures.
  Consider unsaturated fatty acids and antioxidants for health benefits.
  Some oils are better for cold preparations or as supplements.
  This guide helps in making informed choices about cooking oils for different culinary needs while considering health benefits and cooking properties.
  
  

• Do Cooking Oils Present a Health Risk?

  The Institute of Food Technologists (IFT)
  https://www.ift.org/news-and-publication...
  Summary:
  The article "Do Cooking Oils Present a Health Risk?" by Guy Crosby in Food Technology Magazine examines the safety and health effects of cooking oils. Key points include:
  
  Historical Context: Vegetable oils have been used for cooking for thousands of years. Widespread use of oils like soybean, canola, corn, and palm began in the first half of the 20th century. Soybean oil is the most consumed in the U.S., and palm oil is the most consumed worldwide.
  
  Growing Concerns: There has been a significant increase in vegetable oil consumption and concerns about their safety. Cooking oils can undergo chemical changes when heated, such as oxidation, polymerization, and hydrolysis, producing potentially harmful compounds.
  
  Oxidation in Cooking Oils: Oxidation produces aldehydes, ketones, and alcohols, which contribute to the flavors of fried foods. However, some of these compounds can be toxic in large quantities. The article gives the example of trans, trans-2,4-decadienal, which forms in heated soybean oil and has a relatively low toxicity but should still be limited due to potential health effects.
  
  Thermal Degradation: Cooking oils can produce toxic aldehydes like acrolein when heated to smoking points. Acrolein is highly toxic and irritating.
  
  Selection of Cooking Oils: The article advises choosing oils with high smoke points to reduce the formation of harmful compounds. It also recommends oils that are less unsaturated, as they are more stable and less prone to oxidation.
  
  Health Concerns and Recommendations: Home cooking with vegetable oil is considered low risk, as the oil is typically used only once and for a short duration. The risk lies in excessive consumption of fried foods, especially from restaurants and food service establishments where oil is reused.
  
  Conclusions: The technology of cooking oils is evolving, with a shift towards oils that are more stable to oxidation and have virtually no trans fat. Olive oil is recommended for home cooking due to its stability, high smoke point, and long history of safe use.
  
  The article provides a nuanced view of the health risks associated with cooking oils, highlighting the importance of choosing the right type of oil and using it properly to minimize health risks.
  
  

• Top 8 Healthy Cooking Oils (Plus, the Ones to Avoid Entirely)

  Dr. Axe
  https://draxe.com/nutrition/healthy-cook...
  Summary:
  The article "Top 8 Healthy Cooking Oils (Plus, the Ones to Avoid Entirely)" by Rachael Link, MS, RD, highlights the best cooking oils for health benefits and which ones to avoid:
  
  What to Look For: The article emphasizes considering smoke points, flavors, and nutritional content when choosing cooking oils. Oils with low smoke points can oxidize at high temperatures, creating harmful free radicals.
  
  Top 8 Healthy Cooking Oils:
  Avocado Oil: High in monounsaturated fats and oleic acid, it has a high smoke point and is versatile. Good for cooking, baking, and in dressings.
  
  Ghee: A clarified butter high in saturated fat and with a high smoke point. It produces fewer toxic compounds when heated compared to oils like soybean oil.
  
  Coconut Oil: Rich in medium-chain triglycerides (MCTs), beneficial for metabolism and brain function. Suitable for cooking and as a butter substitute.
  
  Grapeseed Oil: Contains polyunsaturated fats and vitamin E. Best used in dressings and baked goods, not for high-heat cooking.
  
  Extra Virgin Olive Oil: Packed with antioxidants and monounsaturated fats, beneficial for heart health. Ideal for drizzling over prepared meals.
  
  Walnut Oil: High in omega-3 fatty acids, good for heart health and inflammation. Best used in dressings and to add flavor to dishes.
  
  Sesame Oil: Rich in mono- and polyunsaturated fatty acids, it may lower LDL cholesterol. Ideal as a finishing oil for flavor.
  
  Red Palm Oil: High in antioxidants and beta-carotene. It has a high smoke point, suitable for baking and frying. Choose RSPO-certified products due to environmental concerns.
  
  
  Oils to Avoid:
  Avoid heavily processed vegetable oils like corn, canola, soybean, and safflower oil, often high in omega-6 fatty acids and prone to oxidation.
  
  Limit the use of peanut oil and avoid hydrogenated fats like margarine or vegetable shortening, high in trans fats.
  
  Be cautious with essential oils in cooking due to their fragility and potential for oxidation.
  
  Final Thoughts: The choice of cooking oil should depend on the cooking method and recipe. A variety of healthy oils can provide different health benefits, while avoiding highly processed and hydrogenated oils is crucial for minimizing health risks.