**Are Vegetable and Seed Oils “Toxic”?!**
Vegetable oils, often referred to as “seed oils,” have seen a dramatic increase in popularity, igniting discussions across social media sites like TikTok and dominating bestseller lists. The value of vegetable oils has faced scrutiny since they first entered markets. Recently, fueled by proponents of diets such as the carnivore diet, the negative perception of vegetable oils has been revived, dubbing them “toxic sludge,” “motor oil,” and a factor in chronic illnesses.
**The Argument Against Vegetable Oils:**
Detractors contend that animal fats, which have been part of human diets for centuries, are superior to vegetable fats, which became prevalent in the last century as commercially driven products. Moreover, these oils, once claimed to be healthier alternatives to butter, are now said to heighten risks for a variety of health problems. Conversely, some specialists assert that these oils are non-harmful and even advantageous, presenting them as healthier than butter.
**Understanding Vegetable Oils:**
These oils, typically obtained from plant seeds, encompass familiar types like canola, corn, safflower, sesame, sunflower, soybean, and grapeseed oils. Importantly, they do not include oils from non-seed plants such as olive and avocado oils.
**Processing of Vegetable Oils:**
In contrast to naturally fatty oils like olive oil, vegetable oils go through complex extraction methods due to the low fat content in the source seeds (for example, a cup of corn holds only 2 grams of fat). The procedure generally comprises:
– **Crushing:** Seeds are subjected to high pressure to extract oil.
– **Refining:** Seeds are heated with solvents, such as hexane, to procure additional oil.
– **Deodorizing:** The oil is subsequently heated at high temperatures to remove unwanted compounds.
This method results in the depletion of health-enhancing polyphenols, converting some unsaturated fats into trans fatty acids, similar to transformations occurring during deep frying. Even though they are not outright “toxic,” nutrition specialists generally advise against trans fats, as emphasized by a 2018 FDA prohibition on added trans fats in processed items.
**Recommendations for Cooking Oils:**
Experts at PN suggest guidelines for healthy consumption, categorizing several oils in the “Eat Some” section. Expeller-pressed canola oil, along with high-oleic sunflower and safflower oils, neither aids nor hampers health when consumed in moderation. These oils, both criticized and championed, remain debatable—some advocate for their inclusion with olive oil in healthier classifications, while others feel that all vegetable oils should be limited.
**Comparative Analysis:**
1. **Extra-virgin olive oil vs. Expeller-pressed canola oil:**
– **Winner:** Extra-virgin olive oil, credited for its abundant monounsaturated fatty acids and health-enhancing polyphenols. EVOO surpasses expeller-pressed canola regarding health advantages, heat stability, and supporting studies.
2. **Expeller-pressed canola oil vs. Refined canola oil:**
– **Winner:** Expeller-pressed canola oil marginally outperforms refined varieties, preserving beneficial compounds missing in the latter due to processing.
3. **Refined vegetable oil vs. Butter:**
– **Result:** A tie. Both items should be consumed with restraint. Refined oils, rich in less stable polyunsaturated fats, lose beneficial elements through significant processing. Conversely, butter increases cholesterol levels due to its saturated fat content, yet remains less processed.
**Final Recommendations:**
For health-conscious selections, EVOO stands out as a superb choice, alongside avocado and walnut oils. For cost-effective substitutes, expeller-pressed canola oil is appropriate. High-oleic sunflower and safflower oils are also beneficial, especially when substituting saturated fats like butter. Ultimately, prioritizing minimally-processed whole foods over oils, moderating refined vegetable oil intake, and using oils like EVOO in moderation promote a well-balanced diet.