The Best and Worst Oils for Cooking: AKA - Why You Should Avoid Seed Oils!
When it comes to cooking oils, there’s a lot of confusion about what is healthy and what’s harmful. If you consume processed foods, you are likely consuming a significant amount of vegetable oils - whether you realize it or not. Unfortunately, many vegetable and seed oils are high in omega-6 fatty acids, which can contribute to inflammation, insulin resistance, and other health problems.
To make informed decisions, let’s break down the best and worst cooking oils, highlighting why seed oils should be avoided in favour of healthier options! Read on below for Bill’s latest insights and easy tips for making healthier choices.
Why Are Seed Oils So Problematic?
Many commonly used vegetable oils are extracted from seeds and go through extensive processing, which often involves high heat and chemical solvents. This process damages the oils, making them unstable and prone to oxidation.
Here’s why you should limit or avoid them:
High in Omega-6 Fatty Acids: While omega-6s are essential in small amounts, excessive consumption can lead to inflammation and chronic diseases.
Linked to Insulin and Leptin Resistance: This contributes to weight gain, metabolic issues, and difficulty regulating hunger.
Impair Cell Repair and Brain Function: Studies show excessive omega-6 intake can negatively affect brain health, learning ability, and memory.
Easily Oxidized: When exposed to heat, seed oils break down, releasing harmful compounds that contribute to oxidative stress in the body.
The Worst Cooking Oils (Avoid These!)
These oils are widely used in processed foods and fast food restaurants, but they pose significant health risks:
Canola Oil – Often marketed as “heart-healthy,” canola oil is highly processed and contains high amounts of omega-6 fatty acids.
Corn Oil – Found in many processed snacks and fried foods, corn oil has an unfavourable omega-6 to omega-3 ratio. The modern Western diet often contains an omega-6 to omega-3 ratio of 15:1 or higher, while a healthier balance is closer to 1:1 to 1:5. This imbalance promotes inflammation and metabolic disorders.
Soybean Oil – A major ingredient in ultra-processed foods, soybean oil has been linked to obesity, inflammation, and metabolic disorders.
Sunflower Oil – While sometimes considered a better option, sunflower oil is still high in omega-6 fatty acids.
Safflower Oil – Another high omega-6 oil that contributes to inflammation when consumed in excess.
Margarine and Shortening – These highly processed fats often contain trans fats, which are linked to heart disease, obesity, and other health conditions.
The Dangers of Reusing Frying Oils
Reusing cooking oils, especially seed oils, can have harmful effects on the brain and overall health. Research has shown that reheated oils:
Increase oxidative stress and inflammation, leading to liver damage.
Reduce DHA omega-3 transport to the brain, negatively affecting brain function.
Contribute to heart disease and colon damage due to toxic byproducts.
Every time an oil is reheated, it becomes more unstable, producing harmful trans fats, acrylamide, and aldehydes. The best practice is to avoid reusing oils and opt for stable fats like coconut oil, ghee, and tallow for frying. Read on for a list of healthier options below!
The Best Cooking Oils (Healthy Alternatives)
Instead of seed oils, choose these healthier fats for cooking and food preparation:
Coconut Oil – A stable, saturated fat that resists oxidation at high temperatures. This makes it an ideal oil for cooking and baking.
Extra Virgin Olive Oil – A powerhouse of antioxidants and monounsaturated fats. Best used for low-heat cooking or drizzling over salads.
Avocado Oil – A great option for high-heat cooking, rich in monounsaturated fats and beneficial antioxidants.
Grass-Fed Butter – Contains essential fatty acids and fat-soluble vitamins, making it a healthier and nutritious choice for cooking.
Ghee (Clarified Butter) – Lactose-free and packed with healthy fats, making it perfect for high-heat cooking.
Tallow and Lard (From Grass-Fed Animals) – Natural animal fats that have been used traditionally for cooking and provide a stable fat source.
How to Reduce Omega-6 Intake
Since omega-6 fatty acids are prevalent in processed foods, reducing their intake requires a few lifestyle changes:
Limit Processed Foods: The easiest way to cut back on omega-6s? Eat whole, unprocessed foods!
Increase Omega-3 Intake: Balance omega-6s with omega-3-rich foods like wild-caught fish, krill oil, flaxseeds, chia seeds, walnuts, and grass-fed beef or bison.
Choose High-Quality Fats: Opt for oils and fats that support your body’s natural processes, reducing inflammation and promoting better health.
How to Make Better Food Choices
Prioritize High-Quality Proteins – Aim for 1 gram of protein per pound of body weight from sources like grass-fed beef, pasture-raised eggs, and wild fish.
Eat More Vegetables – They provide fiber and essential nutrients while reducing inflammation.
Choose Healthy Fats – Include nuts, seeds, olive oil, and grass-fed butter in your diet.
Control Portion Sizes – Eat slowly and stop when you feel about 80% full.
Final Thoughts
Making healthier choices with cooking oils can have a significant impact on your overall health - and can be an easy first step when looking to choose healthier alternatives. Avoiding processed seed oils and opting for high-quality fats can help reduce inflammation, support brain function, and improve metabolic health (yes, please!). If you're ready to take control of your diet and optimize your health, working with a professional can make all the difference.
For expert guidance on whole-body health, fitness, and nutrition, reach out to Bill! His personalized, custom approach will help you make sustainable choices for long-term wellness.
Get moving with Bill DeHoog to start your journey toward a healthier lifestyle today!