Aside from “healthy whole grains,”
vegetable oils and margarine are some of the most misunderstood and
over-recommended foods in the health community. You’ve probably heard these
referred to as “heart healthy oils,” a good alternative to those “artery clogging
saturated fats.”
These oils are supposed to help lower
cholesterol and blood pressure, increase weight loss and somehow improve
overall health.
Only one problem…. again, science
doesn’t back these claims up!
What
Are Vegetable Oils /Margarine?
Vegetable oils (and margarine, made
from these oils) are oils extracted from seeds like the rapeseed (canola oil)
soybean (soybean oil), corn, sunflower, safflower, etc. They were practically
non-existent in our diets until the early 1900s when new chemical processes
allowed them to be extracted.
Unlike butter or coconut oil, these
vegetable oils can’t be extracted just by pressing or separating naturally.
They must be chemically removed, deodorized and altered. These are some of the
most chemically altered foods in our diets, yet they get promoted as healthy.
Vegetable oils are found in
practically every processed food, from salad dressing to mayo to conventional
nuts and seeds. These oils are some of the most harmful substances you can put
into your body, but more on that in a minute!
How
Vegetable Oils are Made
Vegetable oils are manufactured in a
factory, usually from genetically modified crops that have been heavily treated
with pesticides.
Take for instance, the common Canola
oil, the beauty queen of the vegetable oil industry. It was developed by making
a hybrid version of the rapeseed, and it was given its name in the 1980s as
part of a marketing effort organized by a conference on mono-saturates.
Rapeseed oil contains high amounts of
the toxic erucic acid, which is poisonous to the body. Canola oil is an altered
version, also called Low Erucic Acid Rapeseed (LEAR) and it is commonly
genetically modified and treated with high levels of pesticides.
Canola (modified rapeseed oil) is
produced by heating the rapeseed and processing with a petroleum solvent to
extract the oil. Then another process of heat and addition of acid is used to
remove nasty solids (wax) that occur during the first processing.
At this point, the newly created
canola oil must be treated with more chemicals to improve color and separate
the different parts of the oil. Finally, since the chemical process has created
a harsh smelling oil, it must be chemically deodorized to be palatable.
If the vegetable oil is going to be
made into shortening or margarine, is undergoes an additional process called
hydrogenation to make it solid at cold temperatures. Unlike saturated fats
(butter, coconut oil, etc) vegetable oils are not naturally solid at these
temperatures and must be hydrogenated to accomplish this. During this process
of hydrogenation, those lovely trans fats we’ve heard so much about are
created.
Nothing like petroleum produced,
overheated, oxidized and chemically deodorized salad dressing for dinner…. yum.
(Compare that to butter… Step 1: milk
cow. Step 2: let cream separate naturally. Step 3: skim off cream. Step 4:
shake until it becomes butter.)
History
of Vegetable Oil Production and Consumption
As mentioned, vegetable oil was practically
non-existent in its current form in the early 1900s. Until that time, most
people got their fats from animal sources like meat, tallow, lard, butter,
cream, etc.
The overall amount of fat consumed
has not changed much since then (it has decreased slightly) but the type has
changed dramatically. In 1900 the amount of vegetable based oils that people
consumed was basically none. Today, people consume, on average, about 70 lbs of
vegetable oils throughout the year. (Hmm, I wonder what 70 pounds of a “food”
that was previously non-existent in human consumption might do to our health?)
Add to this the fact that the animals
we eat are also often fed genetically modified pesticide treated seeds and
grains (cows are supposed to eat grass by the way!) and the amount of omega-6
rich oils and seeds in our diets is really high!
Though vegetable oil existed in the
early 1900s, its use increase that much until the 1950s, when a governmental
campaign was launched to convince people to eat vegetable oils and margarine
and avoid “artery clogging saturated fats.”
As an interesting correlation, check
out the rates of heart disease and cancer since then. As one article notes:
“All one has to do
is look at the statistics to know that it isn’t true. Butter consumption at the
turn of the century was eighteen pounds per person per year, and the use of
vegetable oils almost nonexistent. Yet cancer and heart disease were rare.
Today butter consumption hovers just above four pounds per person per year
while vegetable oil consumption has soared–and cancer and heart disease are
endemic”.
Since the 1950′s these vegetable oils
and their derivatives have been increasingly used in processed foods and for
frying or cooking. They are marketed as healthy because they contain
monounsaturated fats and some level of Omega 3 fatty acids.
What’s
Wrong with Vegetable Oils?
There are many problems with
vegetable oil consumption, and in my opinion, no amount is safe. To understand
why, let’s look at a few of the biggest problems with vegetable oils:
Our Bodies Aren’t Meant to Consume Them!
The human body is about 97% saturated
and monounsaturated fat, with only 3 % polyunsaturated fats. Half of that three
percent is Omega-3 fats, and that balance needs to be there. Vegetable oils
contain very high levels of polyunsaturated fats, and these oils have replaced
many of the saturated fats in our diets since the 1950s.
The body needs fats for rebuilding
cells and hormone production, but it has to use the building blocks we give it.
When we give it a high concentration of polyunsaturated fats instead of the
ratios it needs, it has no choice but to incorporate these fats into our cells
during cell repair and creation.
The problem is that polyunsaturated
fats are highly unstable and oxidize easily in the body (if they haven’t
already oxidized during processing or by light exposure while sitting on the grocery
store shelf). These oxidized fats cause inflammation and mutation in cells.
In arterial cells, these mutations
cause inflammation that can clog arteries. When these fats are incorporated
into skin cells, their mutation causes skin cancer. (This is why people often
get the most dangerous forms of skin cancer in places where they are never
exposed to the sun, but that is a topic for another day!)
When these oils are incorporated into
cells in reproductive tissue, some evidence suggests that this can spur
problems like endometriosis and PCOS. In short, the body is made up of
saturated and monounsaturated fats, and it needs these for optimal health.
Vegetable Oils Contain High Levels of Omega-6 Fatty
Acids
I’ve talked before about how the body
needs Omega-3 and Omega-6 fats in balance, preferably a 1:1 ratio. Most people
consume a much higher ratio of Omega-6 fats, and this can lead to problems.
Vegetable oils contain a very high
concentration of Omega 6 fatty acids and polyunsaturated fats, which cause an
imbalance of these oils in the body. Omega 6 fats are easily oxidized with heat
or light exposure. This is another reason that when these types of fats/oils
are incorporated into tissue like skin cells, the heat and light from sun
exposure can increase skin cancer risk.
Unbalanced levels of Omega-3 and
Omega-6 fats have been linked to skin cancer and many types of cancers. As that article explains:
In one study performed at the University of Western
Ontario, researchers observed the effects of ten different dietary fats ranging
from most saturated to least saturated. What they found is that saturated fats
produced the least number of cancers, while omega-6 polyunsaturated fats
produced the most. Numerous other studies have also shown that polyunsaturated
fats stimulate cancer while saturated fat does not1 and that saturated fats do not break
down to form free radicals.2
In another study, Dr. Vivienne Reeve, PhD, Head of
the Photobiology Research Group at the University of Sydney irradiated a group
of mice while feeding while feeding different groups of them polyunsaturated
and saturated fats. She discovered that the mice that consumed only
saturated fat were totally protected from skin cancer. Those
in the polyunsaturated fat group quickly developed skin cancers. Later in the
study, the mice in the saturated fat group were given polyunsaturated fats.
Skin cancers quickly developed.
The 3% of our body that is made up of
polyunsaturated fats is approximately half Omega-3 fatty acids and half Omega-6
fatty acids and our body needs this balance. Omega-3s have been shown to reduce
inflammation and be protective against cancer, while too much Omega-6 fats
cause inflammation and increase cancer risk.
Over time, consumption of these oils
high in Omega-6s and polyunsaturated fats can also lead to other problems, as
the above article elaborates:
The journal Epidemiology published a study called, “Margarine Intake and
Subsequent Coronary Heart Disease in Men.” Authors of the study followed participants of the
Framingham Heart Study for 20 years and recorded their incidence of heart
attack. They also tracked both butter and margarine consumption.
The researchers discovered that as
margarine consumption increased… heart attacks went up. As butter consumption
increased… heart attacks declined.
The study also divided the data into ten year
increments. What they discovered is that during the first ten years, there was
little association between margarine consumption and heart attacks. However, during the second decade of follow-up, the
group eating the most margarine had 77% more heart attacks than the group
eating none!
Hmm… saturated fats don’t cause heart
disease and vegetable based fats do! Sounds like something I’ve said before.
Imbalance of these fats can also
cause damage to the intestines and along with processed grain consumption can
set the body up for a host of food allergies and auto immune problems.
Chemicals
and Additives in Vegetable Oils and Fats
Since vegetable oils are chemically
produced, its not really surprising that they contain harmful chemicals. Most
vegetable oils and their products contain BHA and BHT (Butylated Hydroxyanisole
and Butylated Hydroxytoluene) which are artificial antioxidants that help
prevent food from oxidizing or spoiling too quickly.
These chemicals have been shown to
produce potential cancer causing compounds in the body, and have also been
linked to liver/kidney damage, immune problems, infertility or sterility, high
cholesterol and behavioral problems in children.
Vegetable oils also contain residues
of the pesticides and chemicals used in their growth and manufacture and most
often come from genetically modified sources.
Reproductive
Problems and Problems in Children caused by Vegetable Oil Consumption
Vegetable oils are extremely damaging
to the reproductive system and the developing bodies of unborn babies and
children. Because the reproductive system in both men and women is constantly
producing and dividing new cells, there is potential for mutation and problems
when these cells are made of the wrong kind of fats and are oxidized.
This same thing applies to unborn
babies and children, whose cells are dividing at high rates. There is more
potential for mutation because there are more cells dividing. From this article:
What the scientific literature does tell us is that
low fat diets for children, or diets in which vegetable oils have been
substituted for animal fats, result in failure to thrive–failure to grow tall
and strong–as well as learning disabilities, susceptibility to infection and
behavioral problems. Teenage girls who adhere to such a diet risk reproductive
problems. If they do manage to conceive, their chances of giving birth to a low
birth weight baby, or a baby with birth defects, are high.
Excess consumption of vegetable oils
also causes problems with hormone production, since hormones are dependent on
certain fats for their manufacture. Vegetable oils that are hardened by
hydrogenation to make shortening or margarine are especially damaging.
Other
Effects of Vegetable Oils on the Body
Because vegetable oils oxidize
easily, they deplete the body of antioxidants since the body must use these to
attempt to neutralize the oxidation. People with high consumption of vegetable
oils and their products are at risk for Vitamin E deficiency and other
deficiencies.
Vegetable oil consumption has been
linked to a host of other problems, among them (from the same article above):
In test animals, diets high in polyunsaturates from
vegetable oils inhibit the ability to learn, especially under conditions of
stress; are toxic to the liver; compromise the integrity of the immune system;
depress the mental and physical growth of infants; increase levels of uric acid
in the blood; cause abnormal fatty acid profiles in the adipose tissues: have
been linked to mental decline and chromosomal damage and accelerate aging.
Excess consumption of polyunsaturates is associated with increasing rates of
cancer, heart disease and weight gain.
In light of all that information, how
do you sort out which oils are healthy, and which ones aren’t. Even more
important, how do you know how much of each one to consume to be healthy?
Oils
and Fats to Avoid:
Vegetable Oils and their fats should
be avoided completely. There are much healthier alternatives and there is no
reason or need to consume these types of fats. The main culprits to watch out
for are:
·
Canola Oil
·
Corn Oil
·
Soybean Oil
·
“Vegetable” oil
·
Peanut Oil
·
Sunflower Oil
·
Safflower Oil
·
Cottonseed Oil
·
Grapeseed Oil
·
Margarine
·
Shortening
·
I Can’t Believe Its Not Butter (You
better believe it!)
·
Smart Balance (Not a Smart idea!)
·
Any fake butter or vegetable oils
products
There is no nutritional need for
these oils and healthy fats can be found in higher amounts and better ratios in
many other types of fats. This article has
a great breakdown of the Polyunsaturated, Monounsaturated and Saturated content
in the above oils.
While it is simple enough to avoid
these oils themselves, the tougher challenge is avoiding all the foods they are
in. Check out practically any processed food, and you will find at least one of
these ingredients, often labeled as “partially hydrogenated corn/soybean/etc
oil” or “May contain soybean or canola oil.” These foods in particular often
contain one of the above unhealthy oils:
·
Salad Dressings
·
Store Bought Condiments
·
Mayo
·
Chips
·
Artificial Cheeses
·
Store bought nuts and snacks
·
Cookies
·
Crackers
·
Snack Foods
·
Sauces
·
Practically anything sold in the
middle aisles of the store
Oils
and Fats to Use Freely:
There are so many wonderful and
healthy fats that are beneficial to the body, so there is no reason to consume
the unhealthy ones above. Fats that can be consumed freely for optimal health
are:
·
Coconut Oil- Filled with Medium Chain Fatty
Acids and Lauric Acid, coconut oil is an all star of the saturated fats. Since
the fat composition in cells in the body is largely saturated fat, it is
important to get enough of it from healthy sources. Coconut oil does not
oxidize easily at high temperatures or go rancid easily, making it a good
choice for cooking and baking. It also makes a great natural moisturizer and
can be substituted for butter.
·
Meats –
Meat, especially red meat, has gotten a bad rap, and unfortunately, the animals
we eat have been as mistreated nutritionally as we have. Meats like grassfed
beef and free range chicken has a very different nutritional profile than their
feedlot counterparts. Grassfed and free range meats have higher nutrient
levels, healthy forms of saturated fats and even omega-3s. If possible, consume
these forms of meat.
·
Butter- This one food is usually the one people are
happiest to start using again. Butter tastes delicious, and pastured grassfed
butter is an excellent source of fat soluble vitamins, healthy saturated fat
and other nutrients. In contains a compound that Weston A. Price called
Activator X, known to improve nutrient absorption and have preventative
benefits against disease.
·
Organic
Cream- also a good source of healthy
saturated fat, organic heavy cream is essentially liquid butter, and is great
served whipped on top of fruit, in desserts or in cream based recipes.
·
Olive
Oil- High in monounsaturated fats and
low in polyunsaturated fats, olive oil is a great oil for salad dressings, homemade mayo, and cold recipes. It shouldn’t be used for
cooking since its high monounsaturated fat content makes it susceptible to
oxidation at high temperatures.
·
Palm
Oil- Has a high saturated fat content
and is also heat stable. Some sources claim that palm oil production often
encroaches on the natural habitat of some endangered animals, though
sustainable versions can be found. If in doubt, just use coconut oil.
·
Avocados
and Avocado Oil- A good source of monounsaturated
fats and great on salads or in guacamole. Avocado oil is milk tasting and can
be used in salad dressings.
·
Fish- Fish are naturally high in Omega-3 fatty acids
and can help improve the Omega-3/Omega-6 balance in the body. Look for
sustainable wild caught sources, and stick to small fish like tuna, sardines,
salmon, etc to minimize mercury.
·
Eggs- Another all-star in the healthy fats community,
eggs are loaded with vitamins, healthy fats and necessary cholesterol. Consume
them daily from free range sources.
Oils
and Fats to Consume In Moderation:
Some fats are nutritious and
beneficial to the body but should still be consumed in moderation if they are
eaten. Many contain high levels of Omega-6 fats and can therefore mess up the
balance of fats in the body.
·
Flaxseed
Oil- Though it contains a good amount of
Omega-3s, it also has a lot of Omega-6s and its high Polyunsaturated fat
content makes it prone to oxidation if heated. Fish oil is a much better source
of Omega-3s, and in general, I don’t recommend flax oil, though it certainly is
not the worst option.
·
Walnut
Oil- Also high in Omega-6 fats, but it
has a great rich taste and can be safely used occasionally in dressings or
desserts. It also has a slightly higher resistance to oxidation at higher
temperatures than other nut oils.
·
Macadamia
Nut Oil- This is one of my favorite tasting
oils, but it is expensive. It is great in salad dressings or mayo. It has a lot
of monounsaturated fats and low levels of polyunsaturated fats.
·
Nuts- Most types of nuts (remember peanuts are not
nuts) are a good source of protein and healthy fats and can be eaten in
moderation without problem. Just check to make sure they haven’t been cooked in
vegetable oils, which is often the case. Nuts also contain phytic acid, so
consuming them in excess can be problematic for tooth and bone health.
·
What
to Do With the Vegetable Oils You Have Already?
If you already have some of the
unhealthy vegetable oils in your house… don’t eat them! I’m not a fan of waste
either, so use them up in other ways. They can be used to make homemade
play dough or floor cleaner.
You can also stick them in your shed for oiling tools. (Did I mention, don’t
eat them!)
Very interesting - I shall definately be following! This is not something I have ever realised/thought of. Fats/oils such as those on the 'good' list are still bad for you in high quantities though are they?
ReplyDeleteKatie (Emily's roomie!!)
Hi Katie, a fit and active person should be able to consume good oils and animal fats without too much worry. Oils and Fats, good and bad, are still oils and fats and will not be beneficial if taken in high quantities.
ReplyDeleteObviously if you are trying to loose weight then you need to cut back you daily intake.