Are vegetable Oils healthy?:The Inflammatory Truth Hidden By Big Food
Are vegetable oils unhealthy? Today, we’ll get into a topic that’s been simmering on the back burner for far too long: the misconceptions surrounding industrial seed oils, commonly known as ‘vegetable oils’. This name was a marketing ploy because “seed oil, bean oil, or grain oil didn’t cut it. ‘Vegetable’ implies something natural and healthy, while quite the opposite is true. Let’s take a look at some of the myths, shed light on their rather dark history, and provide you with accurate, insightful information to help you make informed dietary choices.
The Great Fat Lie: How ‘Vegetable’ Oils Took Over Our Kitchens
The progression of seed oils was well captured in an issue of Popular Science in 1894 describing cottonseed oil: “What was garbage in 1860 was fertilizer in 1870, cattle feed in 1880, and table food and many [other] things in 1890.”
Unethical business interests soon realized that if cottonseed oil didn’t kill cattle when used as animal feed, it could be marketed to humans. Having previously made soap from rendered pork fat, Procter & Gamble introduced Crisco. This was made with hydrogenated cottonseed oil, as one of the first mass-marketed seed oils for human consumption.
This constituted a massive, uncontrolled diet experiment on the American public. For our entire evolutionary history, nearly 100% of dietary fats came from traditional sources like lard, tallow, and butter. Yet by 2005, 86% of added fats in the American diet were seed oils – with no precedent in human history.
The rapid, unscientific transition to seed oils coincided with a sharp rise in chronic diseases. This dangerous dietary experiment has compromised public health for corporate profits. It’s time to return to traditional fats our bodies recognize and thrive on.
The Villainization of Butter, Saturated Fat, and Cholesterol
The demonization of cholesterol and saturated fat began just 50 years ago with Ancel Keys, a well-respected scientist. In the 1950s, Keys published a highly influential but methodologically flawed study that linked dietary fat and cholesterol to heart disease [1].
This study played right into the hands of the vegetable oil industry. Though Keys’ research was questionable, it shifted public perception against traditional fats like butter and lard. Food manufacturers capitalized on this by promoting margarine and vegetable oils as healthier alternatives.
Keys’ weak correlations between fat intake and heart disease were presented as causation. The media amplified these exaggerated claims. As a result, saturated fats and dietary cholesterol have been wrongly vilified for the past half-century.
The rise of vegetable oils corresponds with the decline of public health. It’s time to set the record straight by exposing the weak science behind this dangerous dietary experiment.
The Cholesterol Myth: A Misunderstanding Unraveled
The cholesterol myth, a product of Ancel Keys‘ influential research, has been one of the most enduring misconceptions in the world of nutrition. This myth painted cholesterol as a villain, a harmful substance to be avoided at all costs. However, cholesterol is far from being the malevolent force it was once portrayed as. In fact, it’s a vital substance that our bodies need to function properly [2].
Cholesterol plays several crucial roles in our bodies. It’s a key component of our cell membranes, providing them with the necessary flexibility and integrity. It’s also involved in the production of steroid hormones, including cortisol, which helps us respond to stress, and sex hormones like testosterone and estrogen. Moreover, cholesterol aids in the production of bile acids, which are essential for the digestion and absorption of dietary fats [3].
However, this understanding has been largely debunked in recent years. Numerous studies have shown that, for most people, dietary cholesterol has a minimal impact on blood cholesterol levels [5]. The true culprit behind heart disease is chronic inflammation. As blood vessels become damaged by inflammation, cholesterol arrives on the scene to patch up lesions. However, this patching can build up over time and block arteries, like a well-meaning firefighter inadvertently causing damage while trying to help. Omega-6 fatty acids, found in abundance in industrial seed oils, are pro-inflammatory and contribute significantly to this process when consumed in excess.
Moreover, it’s now understood that not all cholesterol is created equal. There’s LDL cholesterol, often referred to as ‘bad’ cholesterol, which can contribute to atherosclerosis if levels are too high. Then there’s HDL cholesterol, or ‘good’ cholesterol, which can help remove LDL cholesterol from the bloodstream, thereby reducing heart disease risk [7].
So here we see that the cholesterol myth, born from Keys’ research, has been a significant detour in our understanding of heart disease. While it’s true that excessively high levels of cholesterol in the blood can contribute to heart disease, dietary cholesterol is not the villain it was once thought to be. Instead, a balanced diet rich in whole foods, along with a healthy lifestyle, is the key to maintaining healthy cholesterol levels and protecting heart health [8].
The Rise of Industrial Seed Oils aka Vegetable Oils
As butter and saturated fats were demonized, industrial seed oils or so-called vegetable oils, with their low saturated fat content, were marketed as the ‘heart-healthy’ alternative. However, the process of creating these oils is far from natural or healthy.
The Unsettling Ascendancy of Vegetable Oils
The process of creating these oils is a far cry from the simple, natural methods used to produce traditional fats like butter or olive oil. It’s a complex, industrial procedure that more closely resembles a chemical experiment than a food production process.
The journey of a seed to your supermarket’s shelf as a bottle of clear, golden oil involves a series of harsh and unnatural processes. It begins with the extraction of oil from seeds, a process that requires high heat and often involves the use of chemical solvents. This high-heat extraction not only strips away the natural nutrients found in the seeds but also alters the chemical structure of the oil, leading to the creation of harmful compounds [12].
Once the oil has been extracted, it’s far from being the clear, odorless liquid we’re familiar with. The raw oil is typically dark and has a strong smell. To make it palatable, the oil undergoes a series of further treatments, including bleaching and deodorizing. These processes involve the use of more chemicals and high heat, further degrading the oil and introducing additional harmful compounds [13].
The final step in the production of these oils is hydrogenation. This process involves adding hydrogen to the oil to make it more stable and increase its shelf life. However, this stability comes at a cost. Hydrogenation leads to the formation of trans fats, a type of fat that has been unequivocally linked to heart disease. These trans fats increase levels of LDL (bad cholesterol) and decrease levels of HDL (good cholesterol), contributing to the buildup of plaque in the arteries and increasing the risk of heart disease [14].
As a result, the rise of industrial seed oils is a story of clever marketing and misguided health advice triumphing over traditional dietary wisdom. These oils, far from being the ‘heart-healthy’ alternative they’re marketed as, are a product of harsh, unnatural processes that strip away nutrients, introduce harmful compounds, and contribute to the very health problems they’re purported to prevent [15].
The Inflammatory Impact of Omega-6 and Hydrogenation: A Double Whammy
When it comes to the health impacts of industrial seed oils, two factors stand out: the high omega-6 fatty acid content and the hydrogenation process. Both of these elements play a significant role in promoting inflammation, a common thread in many chronic diseases.
Let’s start with omega-6 fatty acids. These are a type of polyunsaturated fat that our bodies need but can’t produce, making them an essential part of our diet. However, the key to these fats is balance. Our ancestors evolved on a diet with a ratio of omega-6 to omega-3 fatty acids of approximately 1:1. Today, this ratio in the typical Western diet is estimated to be a staggering 15:1 or even higher, heavily skewed towards omega-6 [16].
This imbalance is largely due to the increased consumption of industrial seed oils, which are high in omega-6 fatty acids. While omega-6 fats are not inherently harmful, in excess and without a counterbalance of omega-3 fatty acids, they do have an inflammatory effect on the body. This chronic, low-level inflammation is the underlying cause of a host of chronic health issues, from heart disease to diabetes to autoimmune disorders and cancers [17].
The second factor, hydrogenation, adds fuel to the inflammatory fire. Hydrogenation is a chemical process used to make oils more stable and increase their shelf life. However, this process has a dark side. It leads to the formation of trans fats, a type of fat that has been unequivocally linked to heart disease [18].
Moreover, the high heat used in hydrogenation triggers a reaction in the unsaturated fats, leading to the formation of free radicals. These are unstable molecules, through a process known as oxidative stress (the equivalent of metal rusting) have devastating effects at the cellular level. These highly processed oils impair the function of our mitochondria, the energy powerhouses in each cell. When mitochondria are dysfunctional, it kicks off a cascade of health problems.
Chronic inflammation and oxidative stress, both byproducts of mitochondrial dysfunction, are drivers of many chronic diseases. These include obesity, heart disease, cancer, diabetes, Alzheimer’s, macular degeneration, and autoimmune conditions.
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Essentially, failing mitochondria set off a ripple effect that can impact nearly every system and organ. The rampant use of industrial seed oils in modern food processing directly contributes to this mitochondrial decay. By limiting these oils and emphasizing anti-inflammatory whole foods, we can help preserve mitochondrial health and avoid chronic disease. [19].
In conclusion, the high omega-6 content and the hydrogenation process make industrial seed oils a double whammy for inflammation. By choosing healthier fats and maintaining a balanced omega-6-to-omega-3 ratio, we can keep inflammation in check and support our overall health [20].
Chemicals in Our Bodies: The Unseen Consequences of Industrial Seed Oils
When we think about the production of industrial seed oils, we often overlook the cocktail of chemicals involved in the process. These chemicals, far from being benign, have a significant impact on the final product and, more importantly, on our health.
The journey of these chemicals begins even before the seeds are turned into oil. The mass production of the crops used to make these oils often involves the heavy use of pesticides. These chemicals are designed to kill pests, but they’re not selective. They can also harm other forms of life, including us. Despite rigorous washing and processing, residues of these pesticides can end up in the final oil product. Once consumed, they can accumulate in our bodies, potentially disrupting our hormonal balance and contributing to a range of health issues [21].
The chemical journey doesn’t end with the extraction of the oil. The raw oil, as it comes out of the extraction process, is far from the clear, odorless liquid we see on supermarket shelves. It’s typically dark, smells strong, and tastes unpleasant. To make it palatable, the oil undergoes a series of treatments, including bleaching and deodorizing. These processes involve the use of more chemicals, which can also end up in the final product [22].
For instance, to bleach the oil and remove its dark color, substances like activated carbon or silica are used. While these substances are generally considered safe, they can still leave residues in the oil. The deodorizing process, which involves high heat and the use of steam, can also lead to the formation of harmful compounds [23].
Finally, to improve the taste and stability of the oil, artificial additives are often used. These can include antioxidants to prevent the oil from going rancid, emulsifiers to improve texture, and flavorings to mask any remaining unpleasant tastes. While these additives can make the oil more appealing, they also introduce more foreign substances into our bodies [24].
In conclusion, the chemicals used in the production of industrial seed oils don’t just vanish after processing. They end up in the final product and, ultimately, in our bodies. This invisible chemical burden is one of the many reasons why these oils are far from the ‘heart-healthy’ choice they’re often marketed as [25].
The Ubiquity of Vegetable Oils
The food industry, always on the lookout for cheap ingredients, has embraced these oils. They’re found in an enormous variety of processed foods, often alongside another cheap and addictive ingredient: corn syrup. This combination is a double whammy for our health, contributing to inflammation, obesity, and a host of other health issues [26].
The Healthier Alternatives: Embracing Nature’s Bounty
Now that we’ve navigated the murky waters of industrial seed oils, let’s shift gears and bask in the sunlight of healthier alternatives. These are the good guys, the natural fats that have nourished humans for centuries, only to be vilified in recent decades due to misguided health advice. But the tide is turning, and these traditional fats are making a well-deserved comeback.
Let’s start with butter, the humble kitchen staple that has been demonized for its saturated fat content. Today, we know that saturated fats are not the heart disease culprits they were once thought to be. In fact, they’re an important part of a balanced diet. Butter, particularly when sourced from grass-fed cows, is a rich source of these beneficial saturated fats. But that’s not all. It’s also packed with vitamins A, D, E, and K, which are essential for a range of bodily functions, from maintaining healthy vision to supporting our immune system [27].
Next up is olive oil, a cornerstone of the Mediterranean diet, often hailed as one of the healthiest diets in the world. Olive oil is rich in monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation and improved heart health [28]. It’s also packed with antioxidants, which can help protect our cells from damage [29].
Coconut oil, another healthy alternative, has unique properties that set it apart from other fats. It’s rich in medium-chain triglycerides (MCTs), which are metabolized differently than other fats, leading to potential benefits such as increased fat-burning and improved brain function [30]. Coconut oil is also a great source of lauric acid, a fatty acid that can improve cholesterol levels and boost immune function [31].
Avocado oil, a relative newcomer to the health food scene, is another excellent choice. Like olive oil, it’s high in monounsaturated fats and antioxidants. It also has a high smoke point, making it a safer choice for high-heat cooking [32].
Healthier alternatives to consider are oils derived from nuts and seeds such as macadamia nuts, almonds, and flaxseeds. These oils are not only abundant in monounsaturated fats, but they also typically present a more balanced omega-6 to omega-3 ratio. It’s important to remember that while these sources do contain omega-6 fatty acids, which in excess can promote inflammation, they also provide essential nutrients. Consuming them in moderation and as part of a varied diet can help maintain a balanced omega-6 to omega-3 ratio, thereby reducing inflammation and supporting heart health. [33].
We’ve created a guide to help you choose the right fats for different needs. To avoid the chemicals used in cultivation, try to use organic fats whenever possible:
| Oil/Fat Type | Smoke Point (°F/°C) | Shelf Life | Storage | Best Used For |
| Olive Oil (Extra Virgin) | 375°F / 190°C | 18-24 months | Cool, dark place | Sautéing, baking |
| Coconut Oil (Virgin) | 350°F / 175°C | Up to 2 years | Room temperature | Baking, medium-heat sautéing |
| Avocado Oil | 520°F / 271°C | About 1 year | Cool, dark place | High-heat cooking, frying |
| Ghee (Clarified Butter) | 485°F / 252°C | 2-3 months at room temperature, up to 1 year refrigerated | Room temperature or refrigerator | High-heat cooking |
| Butter | 300°F / 150°C | About 1 month in refrigerator, up to 1 year frozen | Refrigerator or freezer | Baking, low-heat sautéing |
| Lard | 370°F / 188°C | Up to 6 months | Refrigerator | High-heat cooking |
| Macadamia Nut Oil | 410°F / 210°C | Up to 2 years | Cool, dark place | High-heat cooking |
| Almond Oil | 420°F / 216°C | About 1 year | Cool, dark place | Sautéing, baking |
| Flaxseed Oil | 225°F / 107°C | A few weeks after opening | Refrigerator | Salad dressings, adding to foods after cooking |
In conclusion, while industrial seed oils have dominated our kitchens for far too long, we have a plethora of healthier alternatives at our disposal. By embracing these traditional fats, we can nourish our bodies, protect our health, and enjoy our food, just as nature intended [34].
And so we have no choice but to reevaluate our relationship with industrial seed oils. They’re not the ‘heart-healthy’ choice they’re often marketed as. Instead, they’re a product of clever marketing and flawed science. By choosing healthier alternatives and questioning accepted norms, we can take control of our health and make informed dietary choices [35].
It may feel overwhelming to think about eliminating omega-6 fatty acids when they’re in so many common foods today. But here’s an empowering perspective: even small steps to reduce your intake can add up to big changes over time.
Cutting out vegetable oils is a great first move since they are so high in omega-6. Within just weeks, you may notice improvements in energy, inflammation, and other markers of health. Over months, as you crowd out omega-6 with more anti-inflammatory fats, you’ll likely see even more benefits.
While it takes around 2-3 years for omega-6 to fully clear your system, positive impacts happen along the way. People report major improvements in as little as 2-3 months on a diet low in omega-6. Conditions like metabolic syndrome and diabetes are reversible when you remove those inflammatory oils and foods.
So take heart! Know that each omega-6-reducing choice you make is a step towards better health, no matter where you’re starting from. With consistency over time, you can transform your diet and your well-being. This isn’t an all-or-nothing process – every positive change counts.
To stay healthy, apart from removing what is unhealthy from our diets, let us also make sure we are getting enough of the right nutrients for proper function. Supplementation has never been more simple with Biosuperfood giving us all the body needs in a capsule.
If you’re interested in learning more about this award-winning formula, you can delve into the science behind it. Numerous studies and testimonials attest to its effectiveness, making it a valuable addition to any health regimen.
For more information on the nutrient content of Biosuperfood, read here as we unpack what’s inside each capsule.
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References
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