Olive oil, canola oil, coconut oil – the list goes on. What’s the deal with them? Are they healthy?
Dietary oil has been the subject of a lot of debate in recent years. Some folks claim it’s basically the source of all evil, while others claim vegetable or seed oils to be healthier alternatives to things like butter, or other sources of animal fat, such as lard.
The truth is, there’s a lot of misinformation about the subject, and there isn’t necessarily a yes or no answer. So let’s break it down!
FIRST, LET’S CONSIDER WHAT IT IS
Dietary oil is essentially the concentrated fat from some kind of vegetable, seed, or fruit (such as avocado or olive oils)..
That being said, all oil really is, is pure fat and calories.
So first thing’s first, if you have goals of weight loss, oil might be something you’d want to limit or avoid, as it can very easily add a lot of calories to your food without seeming like it, and overconsuming calories will lead to weight gain.
However, is it healthy?
To understand this, we can look at, not only the types of fat in each oil, but also, outcome data from studies done showing the effects of certain oils.
TYPE OF FAT MATTERS
Not all dietary fat is the same (except for having roughly 9 calories per gram). There are different types of fat that have different effects on the body.
Some types have positive health outcomes, while others appear to have more negative health outcomes. Lettuce dive in.
Trans fats are by far the most unhealthy. They aren’t even found in nature, and are completely ultra-processed. These types of fats might appear on a label as “hydrogenated or partially hydrogenated oils”. They also tend to be in foods such as baked goods.
Saturated fats are the next unhealthy type of fats. They exist in nature but tend to be found in smaller, or trace amounts.
*Saturated and trans fats have been associated with cardiovascular disease, atherosclerosis, Type 2 diabetes, obesity, & Alzheimer’s/dementia.*
Unsaturated fats (monounsaturated and polyunsaturated) are considered to be the healthier types of fat.
Why??
Research and outcome data has shown these fats to be better alternatives to saturated or trans fats, and there seems to be particular heart and brain health-promoting effects.
Knowing this, it gives a better idea of what the various health outcomes might be with consuming a variety of dietary oils. Especially since different oils can contain different types of fat, depending on the source.
HEALTHY OILS!
Extra virgin olive oil: has been shown to be pretty much the healthiest type of oil. This is because of a couple things. The dominant type of fat in olive oil is monounsaturated and polyunsaturated.
Extra virgin olive oil also contains polyphenols, which are basically plant-derived antioxidants. Various studies, including some done at Harvard, have shown longevity, heart, and brain benefits to consuming olive oil. As well as positive health outcomes from the various studies done on the Mediterranean diet, which includes higher intakes of olive oil.
Canola/vegetable oils: these are next on the list of healthier oils. With the dominant fat source also coming from monounsaturated and polyunsaturated fats.
Avocado oil or peanut oil: same story as before! These contain the healthier types of fats.
UNhealthy OILS!!
Now there are other oils whose fat content is primarily trans or saturated fat. Because of this, these oils have been shown to raise LDL (“bad”) cholesterol levels, as well as raise the risks for the diseases mentioned above. These oils are….
Hydrogenated or partially hydrogenated oils: mentioned before, pretty much the worst of the worst. These are examples of trans fats and in all honesty, should never be consumed by humans. But that’s just my opinion..
Coconut oil: yes, even though this comes from coconuts, and is natural, it is still on the more unhealthy side due to the fact that coconut oil is entirely saturated fat. And has been shown to increase cardiovascular and chronic disease risk.
Palm oil: another saturated fat BOMB! Palm oil is added to things like peanut butter for a creamier texture. Try to opt for the peanut butter that only has peanuts in the ingredients. These are the ones you usually have to stir due to the separation of natural oils.
But in regards to the more unhealthy oils, If possible, try to limit or completely avoid them!
SUMMARY
You don’t have to be afraid of all oils. Some are, in fact, health-promoting. While others, unfortunately, can be a little more negative on our health. Not to mention oil being loaded with calories, potentially making weight loss more difficult. But as long as you know the differences, you can make your own informed choices!
Thanks for reading!