And 5 To Avoid At All Costs…
With the health and nutrition industry booming with trend after trend, no one knows what’s right or wrong, healthy or unhealthy, safe, or unsafe anymore.
While certain oils are certain to elicit positive responses to ones health, others are doomed from the beginning. Nonetheless, not all is lost.
In this article, we’ll be reviewing 5 of the worlds healthiest oils, and 5 oils to most certainly avoid. If you’re looking for a boost in health, or simply looking for ways to reduce the likelihood of poor health, this article is for you!
Let’s get right into it.
Oils That Are Healthy!
In this section, we will be reviewing five of the worlds healthiest oils when it comes to cooking, and overall wellness.
Coconut Oil
While coconut oil has a controversial place in the conversation of health and wellness due to its high saturated fat profile, there’s no doubt that coconut oil has been associated with numerous health benefits, from lowering cholesterol levels, to boosting heart health.
While an overconsumption of saturated fats is certainly an issue, in the case of coconut oil, you really can’t go wrong, especially if you’re cooking with it on a high heat. Everything in moderation, of course.
One problem that the industry has gotten wrong is making it out to seem like coconut oil is godsend, that it’s the superfood of superfoods. Unfortunately, those that don’t read into the science and only consume the headlines will go overboard with it. This is where coconut oil can, in fact, become a problem.
However, as long as you are aware that coconut oil is not a magic pill, you’ll be sure to elicit some beneficial response from moderate use.
[1 tbsp of coconut oil contains 117 calories, & 14 grams of healthy fat]
Olive Oil
Fundamentally the most common of healthy oils, olive oil is used as a base ingredient for endless healthy meals, and is ideal for those desiring to drizzle some healthy fats onto a pasta, salad, or bread of choice.
In short, extra-virgin olive oil is an oil extracted without the use of harmful chemicals (unlike some of those low-grade oils on the market today). Olive oil, especially the extra-virgin type, contains a number of compounds that result in anti-inflammatory benefits. Even better, these phytochemical compounds have been shown in research to protect against diseases like Alzheimer’s, heart disease, high cholesterol, and more.
Aside from the incredible health benefits, olive oil is everything but a delicacy when it comes to baking, sautéing, cooking, and drizzling. In short, olive oil is a key to mouth watering satisfaction.
[1 tbsp of olive oil contains 119 calories, & 13.5 grams of healthy fat]
Palm Oil
An oil dating back to a time when the outbreak of malaria first began, palm oil has been used in various ailments, from the treatment of malaria, to lowering blood pressure, cholesterol, and even assisting in weight loss and poor metabolism.
Rich in both saturated and non-saturated fats, palm oil is a safe source of healthy, effective fats and, in moderation, should be a primary choice in ones diet.
As all of these oils go, more research needs to be done on the matter of it being effective in treating major health conditions and ailments. Nonetheless, the signs in the research are promising and shouldn’t be taken with just a grain of salt.
[1 tbsp of palm oil contains 114calories, & 14 grams of healthy fat]
Macadamia Nut Oil
As one can guess, macadamia oil is made from pressed macadamia nuts resulting in a clear yellow, healthy cooking oil. Funny enough, while oils are primarily used for cooking and as a condiment on food, recent research has shown that there may also be benefits to using this oil as a skin moisturizer!
Who would have thought?!
As many of the healthy oils do, macadamia oil offers a number of health benefits, from improved heart health, to anti-aging and anti-inflammation. To boast, it’s also a great source of Vitamin E, a micronutrient rich in oxidants that has been shown to aid in cancer, cardiovascular disease, and neurological diseases.
Pour it up!
[1 tbsp of macadamia oil contains 130 calories, & 14 grams of healthy fat]
Sesame Oil
While sesame oil isn’t as prevalent in western cuisine, it’s a staple in Asian and Indian culture. Just because it isn’t as prevalent as some healthy oils, however, doesn’t mean that it doesn’t contain extremely beneficial health properties.
Much like olive oil, sesame oil contains antioxidant compounds that aid as an anti-inflammatory, and has also been shown in research to reduce the rates of cardiovascular disease. Who knew oil could be so beneficial?!
With respect to using sesame oil as a cooking ingredient, it’s ability to be cooked on high-heat adds to its endless benefits of utilization. Unlike other oils that have restrictions and limitations when it comes to smoking points, sesame oil is as versatile as they come.
Not to mention, it contains high levels of omega-3 and omega-6 fatty acids!
[1 tbsp of sesame oil contains 120 calories, & 14 grams of healthy fat]
Oils to Avoid!
In this section, we will be reviewing five of the least nutritious oils on the market today and why you should consider avoiding them at all costs.
Canola Oil
The downsides of canola oil are vast. Unfortunately, it seems to be a cheap, popular choice of many. For reasons to follow, canola oil should be avoided at all costs, not only for its downsides, but also for its sheer pointless nature in the world of nutrition.
For starters, canola oil has an imbalance of omega-3 to omega-6 fatty acids. In other words, it’s overly high contents of omega-6 fatty acids turn out to be detrimental to ones diet.
Second, canola oil falls under the umbrella of GMO. While GMO has been dubbed generally safe for human consumption, it’s by no means beneficial, and is like detrimental.
Lastly, canola oil is a refined oil, meaning it’s been put through chemical processes like bleaching and deodorizing. Why is this bad? For obvious reasons, ingesting harmful chemicals is not something you want to be doing.
Soybean Oil
New research on one of the most commonly ingested oils on the market has shown that soybean oil may not only have a negative affect on the development of obesity and diabetes, but may also be a leading cause of neurological conditions like Alzheimers, Autism, and Anxiety.
For obvious reasons, this oil should be immediately cut from you diet.
Fun fact: Soybean oil has also been known to be used as a mosquito repellant. That alone should raise some red flags as to ever considering its consumption.
Corn Oil
Corn oil is a refined oil derived from the non-nutritious vegetable – corn. While corn oil can be a great oil for cooking, it’s unfortunately not the type of cooking that aids in a nutritious diet. Instead, it’s used as the primary oil for deep frying…
Much like canola oil, corn oil is overly high in omega-6 fatty acids that can be harmful if consumed in overt amounts. The imbalance in these fatty acids, and as such, in ones diet who consumes such an oil, can cause or be associated with conditions like depression, obesity, heart disease, and more.
To boot, it’s largely a genetically modified, or GMO, product. Not only are products like these probable carcinogens, but they also contain compounds prevalent in those with food allergies and intolerance issues.
Safflower Oil
While safflower oil has been shown as a plant to be effective in receiving many health biomarkers, its research on the contrary is frightening. While this research on the matter has yet to be conclusive, it’s certainly worth a second look before consumption.
In short, safflower oil, has been associated with unsafe consumption when it comes to women who on their menstrual cycle, or those who are pregnant. Additionally, safflower in its plant form has been linked to possible blood clots and blood disorders.
I don’t know about you, but even hearing of a potential slight chance of association with these issues, Id opt for a healthier, safer oil.
Sunflower Oil
At the expense of reiterating the negative side effects of these oils, sunflower oil to has high imbalances of omega-3 to omega-6 fats. Without detailing the potential consequences of this for the third time, just know that this is not a good thing.
In addition, sunflower oil studies have shown that when cooked at high heats, a toxic, oxidized fume is elicited, causing over exposure to unnecessary chemicals. For the books, it’s recommended to stay away from cooking with sunflower oil.
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