Healthy vs Inflammatory Fats

Does this sound familiar, “These oils are causing all your problems” or “These oils will solve all your problems”. In today’s fast paced information overload world, it can be easy to be confused about what you should or should not eat. What’s healthy or what to avoid. Now oils have entered the game. So, what do you need to know about oils?

Not all oils are created equal. They differ in flavor, fatty acid profile, oxidative potential, and rancidity proclivity. Here is a list of oils to avoid. 

Oils to Avoid

• Canola Oil - It comes from rapeseed, a completely unpalatable seed rich in erucic acid, which is bitter and toxic.  Canola oil is rapeseed oil stripped of erucic acid.  Food manufacturers like it because all the refining and deodorizing leaves the final product with a neutral flavor.  Unfortunately, the high heat canola processing means a good portion of the omega-3s could be rancid on the shelf.

• Corn Oil - Nope

• Soybean Oil - Soybean oil is about as inflammatory as canola and corn thanks to soy’s status as one of Monsanto’s big four genetically modified crops.  You’ll often see an ingredient list that includes canola and/or soybean oil.  The fact that it’s often partially hydrogenated makes it even worse. 

• Peanut Oil – Also no. It’s still a legume oil prone to rancidity.

• Sunflower Seed Oil -  High in PUFAs with little to no omega-3s, sunflower seed oil is a pretty poor choice.

• Safflower Oil - Like sunflower seed oil but worse, the oil is about 75% omega-6 PUFAs without an omega-3 in sight. 

• Grapeseed Oil - It has high oxidative potential, so again, no.  

The good news is that there are plenty of oils to choose from to use in your everyday life and cooking. 

Best Oils

• Avocado Oil - Avocado oil has a high smoke point, coming in at 520 degrees Fahrenheit and making it a great choice for all types of cooking.  The light, subtle taste also lends itself well to salad dressing.

• Olive Oil - It’s a delicious salad oil, a decent sauteing oil.  Olive oil and the polyphenols are a big reason for the hype surrounding the Mediterranean diet.  It also does a decent job withstanding heat but will lose its delicate flavors if heated too high.

• Coconut Oil - Coconut oil is a tasty, shelf-stable (no hydrogenation required) tropical oil loaded with saturated fatty acids. In fact, it’s almost purely saturated.  Refined coconut oil stands up to heat well.  Unrefined virgin oil is cloudy. 

• Walnut Oil - Walnut oil is one of the better tasting nut oils.  A small splash does wonders for a tossed salad. It is high in omega-6s, so I advise using it on occasion rather than on a regular basis (especially for cooking).  Always store it in a dark, cool spot.

• Macadamia Nut Oil - The buttery, smooth, rich flavor makes it an interesting choice for salad dressings.  Its expensive though

• Sesame Seed Oil - Sesame seed oil, especially the toasted variety, offers an unmatched and irreplaceable flavor profile.  Certain Asian dishes work best with a bit of sesame oil, but if you’re wary of using it over high heat, you can always add it to the dish after cooking.  Despite the high PUFA content, sesame oil also contains a ton of antioxidants that can help minimize heat oxidation. 

A Note about other good fats: 

Healthy fats are found in more than just oils, they’re also found in food. A lot of the “best oils” on the list also make for great snacking foods (like walnuts, macadamia nuts, olives. And remember, a little goes a long way!)

Here are a few other examples:  

• Avocado

• coconuts

• butter

• ghee

Healthy fats and oils are great for energy and brain fuel. Try experimenting with some new oil and fats in moderation!

What’s your favorite healthy oil to use?