Have you ever been torn between which oil to drizzle over your salad or use for cooking? The oil aisle can be confusing with vegetable oils, seed oils, olive oil, and avocado oil vying for your attention. As a health-conscious consumer, it's essential to understand the differentiation of these oils to make informed decisions about what's best for you.
A Personal Journey
I was raised in Minnesota with the typical Minnesota fare - pot roasts and hot dishes. My mom cooked with vegetable oil or corn oil, and used Crisco when recipes called for it. Not knowing any different, I used the same when I moved away from home. After marrying my husband, we started using canola oil more often because 1) his uncle farmed canola, and 2) I read in different publications that it was healthy.
Fast forward 25 years. I started seeing reports that vegetable or seed oils were not the healthy options that had been promoted over all this time. I wanted to learn more.
The Controversial Players
Seed oils, including canola, soybean, sunflower, and corn oil, became popular for their neutral flavor and high smoke points. Corn oil was developed in the 1960's, with canola oil created in Canada from an edible form of rapeseed in the 1970's. They are today used in many foods, such as dressings, baked treats, chips and deep fried foods.
These oils are subjected to high heat and are highly processed, stripping them of their nutritional benefits and packing them with inflammatory omega-6 fatty acids. (You can read more about omega-3 and omega-6 fatty acids in my past blog post Essential Nutrients needs for Essential Health.). According to Are Vegetable and Seed Oils Bad for Your Health? article on HealthLine, chronic inflammation has become "... an underlying factor in some of the most common Western diseases, such as heart disease, cancer, diabetes, and arthritis."
The main controversy related to these oils is the processing. "These are referred to as refined, bleached, deodorized oils – or RBD for short..". as described by the Harvard TH Chan School of Public Health in Ask the Expert: Concerns about canola oil that was updated in 2018.
Are Vegetable and Seed Oils Bad for Your Health? also explains, "These [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 using chemicals."
Since health experts don't know enough of the inflammatory effects of linoleic acid (the most common omega-6 fatty acid) and that more research on humans is needed, I think chemicals used in processing describes much of the concern in a nutshell!
What's So Special About Olive Oil?
Enter olive oil – a mainstay of the Mediterranean diet loaded with a list of health benefits. Rich in monounsaturated fats and antioxidants, olive oil not only promises to reduce inflammation but also protects against heart disease and boosts skin health. And, as you may know, has been around for thousands of years.
Before modern processing was available, olive oil was made by stomping on olives, then eventually from big granite stones that would grind the olives into a paste, which was spread out and pressed.
Today, the process is more mechanical using metal crushers and hydraulic presses. However, it's still crucial for the best oil to keep oil temperature below 27 degrees C. "Virgin" in the title of extra-virgin olive oil means that there is no chemical treatment used in processing.
Avocado Oil: Nature's Gift
Intrigued by another alternative, avocado oil, I had to find out more. It's the new kid on the block being created in New Zealand as recent as 1990. The extraction process is based off how olive oil is produced - the fruit of the avocado is mashed and pressed with no heat or chemicals added, then centrifuged to separate the oil from the water and flesh. If you see "refined" on the label, then chemicals have been added to the process.
This oil boasts a velvety texture, light taste and a high smoke point, making it ideal for cooking. You'll maybe remember that seed oils also had benefits of a light taste and high smoke point. Unfortunately, avocado oil is quite a bit more expensive, which deters its use for deep frying.
Much like olive oil, it has a litany of health benefits. HealthLine sums it up in the article 8 Evidence-Based Health Benefits of Avocado Oil, "It’s rich in oleic acid (a monounsaturated fat), polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients that are linked to improved heart, skin, and eye health." Once you start using it, if you already haven't, avocado oil will quickly become a favorite in your kitchen, too.
The Health Differences
Seed Oils:
Pros : High smoke point, neutral flavor.
Cons : Processed, high in omega-6 fatty acids.
Olive Oil:
Pros : Rich in monounsaturated fats, antioxidants.
Cons : Low smoke point for high-heat cooking.
Avocado Oil:
Pros : Nutrient-dense, high smoke point.
Cons : Relatively expensive.
The Verdict
I have basically bid farewell to seed oils and embraced olive oil and avocado oil in its place. The rich flavors and health benefits packed in them both made me wonder why I hadn't made the switch sooner.
In the realm of healthy oils, the choice between seed oils, olive oil, and avocado oil isn't just about taste but about nourishing your body from within. While seed oils have their place, the goodness of olive oil and avocado oil has won me over.
So, the next time you reach for that bottle of oil, consider the impact it will have not just on your taste buds but on your overall health. Flavored oils are key to mouth-watering dressings drizzled over a salad, like those in EVOO & Vinegar. Embrace the change – your body will thank you.
For those that are looking to make more lifestyle and health changes, fill out this application to schedule a free consult with Coach Dani of InCourage Health LLC. Sometimes we need a little support and accountability to make changes stick. Please address any other inquiries to incourage@incourage-health.com.
Comments