Over the last century, the consumption of vegetable oils has increased significantly. Nowadays, it is extremely difficult to imagine cooking without vegetable oil, since this component is necessary for cooking most of the foods we are accustomed to.
As a result, most people who choose to adopt a plant-based diet consider it healthy, not even realizing that some of these oils can cause serious health problems.
Their health effects depend on what fatty acids they contain, what plants they are derived from, how they are processed…
Let's take a look at 5 vegetable oils to avoid and the reasons why!
- Sunflower oil
Despite containing vitamins A, P and E, sunflower oil contains excessive amounts of omega-6 fatty acids and almost no omega-3. This can lead to chronic inflammation and health problems. In addition, sunflower oil should not be heated: omega-6 is highly oxidized, which increases the risk of cancer. Therefore, it is better to avoid products with it in the composition, and the oil itself should be used only in raw form for salad dressing.
- Corn oil
Corn oil has a number of significant drawbacks that may outweigh its potential health benefits. One of the major disadvantages of corn oil, as with sunflower oil, is its unfavorable lipid profile, a higher proportion of omega-6 fats compared to omega-3 fats, which can cause pro-inflammatory effects in the body.
Scientists also consider that modern corn oil may be dangerous to humans, as many corn varieties have been genetically modified and may have unpredictable health effects.
In addition, corn oil is an extremely refined product. In order to extract it from the corn and make it suitable for consumption, it must undergo a lengthy process. As a result of this process, corn oil undergoes oxidation, which means it loses electrons at the molecular level, becoming unstable. High levels of oxidized compounds in the body can increase the risk of certain diseases.
Therefore, since corn oil is not the healthiest choice for cooking, you can choose a healthier alternative such as olive oil.
- Soybean oil
As is usually the case, even miracle plants with many medicinal and health-promoting properties and the products made from them have their drawbacks.
Potential health risks associated with soybean oil consumption include harm from toxic raw materials (the beans themselves) contaminated with glyphosate and high levels of processed omega-6 fatty acids.
In addition, some sources suggest that regular consumption of soybean oil may reduce male fertility.
Soybean oil can also have a negative effect on the thyroid gland, and frequent consumption can cause symptoms of hypothyroidism and goiter formation.
Even if you really want to use soybean oil in your diet, do it once in a while and go for avocado oil and olive oil more often.
- Palm oil
The consumption of palm oil in the world is increasing. However, this oil causes a lot of controversy. On the one hand, it has beneficial properties, but on the other hand, it can be dangerous.
For example, it is known that palm oil contains saturated fatty acids, which, if consumed in excess, have a harmful effect on the arteries and brain. It is the saturated fatty acids found in palm oil that have the greatest impact on blood cholesterol levels.
Everyone has heard that vegetable fats are good for the body. But this statement can be attributed only to oils consisting of unsaturated fats. In addition, vegetable oil contains up to 75% of linoleic acid, which is practically absent in palm oil.
Experts also draw attention to the harmful effects of palm oil obtained by hydrogenation. When exposed to high temperatures (when frying), this oil releases glycerol esters and other substances, the carcinogenicity of which has been proven.
- Coconut oil
Coconut oil has a very deceptive aura of health benefits. Despite common beliefs about the health benefits of coconut oil, the reality may be quite different.
The results of one meta-analysis cast doubt on the frequent consumption of coconut oil in large quantities.
Based on the study, the authors of the meta-analysis concluded that compared to olive oil or canola oil, high consumption of coconut oil significantly increases LDL cholesterol (the so-called “bad cholesterol”) levels. Specifically, daily consumption of 3-4 tablespoons of coconut oil is associated with an approximate 9% increase in LDL cholesterol levels.
Thus, coconut oil should not be considered a “healthy oil” and beneficial for reducing cardiovascular disease risk, and its consumption should be limited precisely because of its high saturated fat content. Coconut oil is similar in composition to palm oil, also rich in saturated fats. In large quantities and in the long term, they can lead to clogged arteries.
Cardiologists claim that cooking with coconut oil is more dangerous than lard or animal fat.
Coconut oil can therefore be used for cosmetic purposes without any concerns, but in nutrition, experts recommend using it in moderate quantities.
What kind of vegetable oil do you use in your diet? Have you ever thought about the harm that the wrong choice of oil can do to you?