The Myth of Vegetable Oil
You often focus on how to choose a healthy oil.
However, the healthiness of an oil when it comes off of the grocery shelf is only part of the story.
Edible oils extracted from plants are commonly known as vegetable oils. Refined vegetable oils are extracted from plants using either a chemical solvent or oil mill. Then they are often purified, refined, and sometimes chemically altered. Health-conscious consumers prefer oils that are made by crushing or pressing plants or seeds, rather than those produced and processed using chemicals.
Sunflower oil - One of the top 3 common vegetable oil
Corn oil - One of the top 3 common vegetable oil
Canola oil - One of the top 3 common vegetable oil
🆙⬆️The consumption of vegetable oils has increased at the expense of other fats like butter. They are often labeled “heart-healthy” and recommended as an alternative to sources of saturated fat, such as butter, lard, and tallow.
🔔It’s important to note that not all plant oils are good for your health.
Consider avoiding the following plant oils due to their high omega-6 contents:
❌Soybean oil
❌Corn oil
❌Cottonseed oil
❌Sunflower oil
❌Peanut oil
❌Sesame oil
❌Rice bran oil
❌Canola oil
Both omega-6 and omega-3 fatty acids are essential fatty acids, meaning that you need some of them in your diet because your body can’t produce them.
Scientists have hypothesized that too much omega-6 relative to omega-3 may contribute to chronic inflammation.
Chronic inflammation is an underlying factor in some of the most common diseases, such as heart disease, cancer, diabetes, and arthritis.
However, if you are concerned, avoid oils or margarine that contain oils high in omega-6 fats. As margarine made through hydrogenation to harden vegetable oil, it may contain trans fat.
Good example of a healthy cooking oil that’s low in omega-6
✔️Coconut oil
✔️Olive oil
✔️Palm oil
✔️Butter
✔️Lard
How to choose the right cooking oil?
Coconut oil and olive oil are both excellent choices.
Coconut oil
Coconut oil has a medium smoke point and can work well for baking and sautéing. It contains potentially beneficial compounds but also a large proportion of saturated fat, so it’s best to use it in moderation.
Olive oil
Olive oil has a medium smoke point and works well for baking and cooking. It’s rich in antioxidants and may have anticancer, anti-inflammatory, and heart health benefits.
Out of these 2 you may consider to get Avocado Oil, it's pretty rare in the market now but it is as good as olive oil.
Avocado oil
Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. It also has a higher smoke point that works well for high heat cooking methods like deep frying.
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