Are you unwittingly putting your health at risk with so-called "healthy" oils from the supermarket shelves? Let's reveal the hidden dangers of highly processed oils and explore nourishing alternatives that will truly benefit your body. This information will empower you to make informed choices, enhancing your cooking experience and safeguarding your health!
Four Harmful Oils
1. Soybean Oil:
Extraction Process: Soybean oil is derived from genetically modified soybeans through an extensive refining process involving the use of chemicals, increasing the risk of oxidation.
Negative Effects: The production process makes soybean oil more prone to oxidation, which can lead to various diseases. Oxidized compounds in our body put us at risk for conditions such as heart disease, type 2 diabetes, and metabolic syndrome.
2. Rice Bran Oil:
Extraction Process: Rice bran oil is obtained from the outer covering of rice, known as rice bran. Commercial extraction involves the use of chemical solvents.
Negative Effects: Metals are often detected in vegetable oils, including rice bran oil. The high metal concentration in rice bran, as the outer covering of the rice grain, raises concerns about potential health risks associated with consuming this oil.
3. Canola Oil:
Extraction Process: Canola oil is extracted from the canola plant using synthetic chemicals like Hexane. Most canola crops are genetically modified for herbicide resistance, and the oil undergoes bleaching and deodorizing with further chemical treatments.
Negative Effects: Canola oil is high in Omega 6 which leads to an unhealthy imbalance of omega-6 to omega-3 which is linked to chronic conditions, such as Alzheimer’s disease, obesity, and heart disease. The refining process significantly decreases nutrients in oils, such as essential fatty acids, antioxidants, and vitamins. It worth adding that many of the studies on its supposed health benefits are sponsored by the canola industry!
4. Vegetable Oil:
Composition: Vegetable oil commonly consists of a blend of highly processed oils, such as Canola and Soybean oil.
Negative Effects: Like the oils mentioned above, vegetable oil shares similar risk factors. The highly processed nature of these oils can result in the formation of trans fatty acids, which are harmful fats linked to an increased risk of heart disease, cancer, diabetes, and more.
Nourishing Oil Alternatives
Now that we have exposed these toxic oils, let's explore better for you alternatives that will a enhance your well-being!
1. Extra Virgin Olive Oil - EVOO:
Benefits: Extra-virgin olive oil contains phenols, protective chemicals preserved through mechanical extraction, offering numerous health benefits.
Uses: Ideal for salad dressings, marinades, and drizzling over cooked vegetables, EVOO's rich flavor enhances the taste of various dishes.
2. Flaxseed Oil:
Benefits: Flaxseed oil is a rich source of healthy omega-3 fatty acids and fibre, promoting heart health and aiding digestion.
Uses: Best used in cold dishes like smoothies, salads, or drizzled over grains to preserve its fatty acid content. Flaxseed oil should not be heated as it can degrade its fatty acid content.
3. Avocado Oil:
Benefits: Benefits: Avocado oil is high in monounsaturated fats, which are beneficial for heart health. It also contains essential nutrients.
Uses: Avocado oil has a higher smoke point than olive oil, making it suitable for high-heat cooking such as sautéing and stir-frying. Additionally, its neutral flavour makes it a good option for baking.
4. Walnut Oil:
Benefits: Walnut oil is a healthy choice that provides omega-3 fatty acids. It has a rich, nutty flavour and offers various health benefits.
Uses: Walnut oil should not be used for cooking due to its low smoke point. Instead, it is excellent for making salad dressings and can be used as a flavour enhancer to finish dishes.
5. Ghee:
Benefits: Clarified butter with a higher concentration of fat, containing essential vitamins and unique advantages for overall health.
Uses: Ghee has a high smoke point, making it suitable for sautéing vegetables and cooking at high temperatures. It can also be used as a replacement for butter in cooking or baking recipes.
6.Coconut Oil:
Benefits: Contains medium-chain triglycerides (MCTs) offering various health benefits and medicinal properties.
Uses: Coconut oil can be used for cooking as a versatile substitute for other oils or butters. It can also be added to coffee, smoothies, or used in natural skincare routines as a lip balm, moisturizer, or makeup remover.
7. Tallow (Beef Fat)
Benefits: The fat from grass-fed beef provides a rich source of beneficial compounds such as oleic acid, conjugated linoleic acid (CLA), and various fatty acids. These substances are believed to elevate "good" cholesterol levels, enhance cognitive function, promote brain health, and boost metabolic strength. Additionally, it aids in the absorption of fat-soluble vitamins, including vitamins A, D, E, and K, which play essential roles in skin, heart, immune health, and more.
Uses: In comparison to other cooking fats and oils, such as olive oil and butter, tallow boasts a higher smoke point ranging from 215 to 250 degrees. This high smoke point makes it an excellent choice for roasting, frying, and baking purposes.
Be informed
Being informed about the potential negative effects of highly processed oils empowers you to make better choices for your health and your family's health. By embracing nourishing alternatives, you are safeguarding your health and your family's well-being. Let's prioritize our bodies and choose foods that will truly nourish us!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2853445
https://pubmed.ncbi.nlm.nih.gov/11483088/ https://pubmed.ncbi.nlm.nih.gov/22570770/
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