Toxic seed oils are one of the top toxins being consumed by most American children daily - the average person in the U.S. consumes 5-10 tablespoons per day, often without even realizing it! Removing them from the diet is one of the most impactful changes that you can make for the health of your family. But first, let’s back up: why are vegetable oils even bad?
Industrial seed oils (listed below) are unstable cooking oils that have been through a heavy refinement process and can have dire health impacts. Nearly all of the oils below are derived from genetically modified crops, which are then heated to high temperatures releasing toxic byproducts into the oil. They are then deodorized (often with petroleum based solvents like hexane) and treated with additional chemicals to neutralize the smell and color treat the oil (ick).
This process creates a very unstable, unhealthy oil that when exposed to heat or light breaks down into carcinogenic aldehydes. The oxidation of these oils creates trans fats which are linked to everything from heart disease to cancer to diabetes.
Simply put, these oils are not anything you want near you or your family! Now let’s talk specifics…
Which Oils Should I Avoid?
Canola Oil
Rapeseed Oil
Soybean Oil
Cottonseed Oil
Corn Oil
Vegetable Oil/ Shortening
Margarine
Any hydrogenated or partially hydrogenated oil
Any oil containing trans fat
These are the most toxic oils and should be avoided.
The Grey Zone
Peanut Oil - While it is more stable than the above listed oils, it is still very high in polyunsaturated fatty acids so I would recommend trading it in for one of the much more nutrient dense options listed below. It is also still an industrial oil and has (almost always) been heavily processed.
Grapeseed Oil - While there was some praise about grapeseed oil in the health community in the past due to it being rich in antioxidants, often the antioxidants are synthetic and added during processing. Grapeseed oil is very high in polyunsaturated fats and not at all stable for cooking. For this reason I choose to pass on it, but if you do choose to use grapeseed oil be sure to never heat it.
Other Oils - Sunflower Oil, Safflower Oil, Flax Oil, Almond Oil, Sesame Oil, Hazelnut Oil, Black Currant Seed, Evening Primrose, Pumpkin Seed Oil, Hemp Oil, Pine Nut Oil, Walnut Oil, Rice Bran Oil - These oils should never be heated. They can be safe if they are organic/ non-GMO, packaged in dark glass bottles (to avoid oxidation), unrefined, and consumed raw. Always ensure that proper refinement processes are used as well. When these oils are included in packaged snacks that have been cooked or baked they are not a safe option.
The Good Stuff: What Should I Use Instead?
There are plenty of deliciously nourishing fats to cook with instead. The ones I recommend (based on taste and nutrition!) are…
Butter - Butter is the most underrated nutritional rockstar out there. Aside from being a healthy source of fat, it’s a great source bioavailable vitamins A, D and K. While raw, grass-fed local butter is the best option, it can be tough to find. I typically opt for Kerrygold which is grass fed and available at most grocery stores.
Ghee - Ghee is simply clarified butter. Because it has the milk proteins removed, it can be a great option for those who don’t do well with lactose (or who are doing a Whole30). You can make your own or buy it at most grocery stores. Look for grass fed, organic ghee. It also has a higher smoke point than butter, making it a great option for cooking.
Coconut Oil - This is by far my favorite oil to bake with, though I will often cook with it as well, especially in dishes where I want a subtle, sweet coconut flavor. Over 50% of the fat in coconut oil is deeply nourishing lauric acid - part of the reason it is so beneficial for mental, hormonal, immune and digestive health! Be sure to buy unrefined organic coconut oil as refined coconut oil has been heated, deodorized, and stripped of antioxidants.
Lard - Lard is fat from pigs and it’s high saturated fat content (40%) makes it a great, stable option for cooking. If using lard from pasture raised pigs it is also a great source of Vitamin D (this is a well raised, cost effective option.)
Tallow - Tallow is typically from beef or lamb and is one of the most stable cooking fats thanks to it being over 50% saturated. Again, make sure to use the highest quality you can find and ensure it is from grass fed/ pasture raised animals.
Olive Oil - Olive oil is my favorite oil to use in salad dressings and marinades - both for the flavor and the nutrient profile! It’s about 75% monounsaturated, which I personally love including to give my diet a diverse fat intake. While I prefer it uncooked, it is stable up to about 375-400 degrees* so don’t fret if you do love to use it in the kitchen. Be sure to only purchase 100% olive oil that is packaged in dark bottles (ideally glass) as it can oxidize when exposed to light. Many olive oils on the market are actually blends of oil, be sure to use a quality, 100% pure one from a brand you trust.
Avocado Oil - While this is a relatively new oil (created in 1999) it has gained traction quickly - and rightfully so, it’s incredibly versatile! I love avocado oil for baking and cooking at low to medium temps (up to 400 degrees) and - bonus! - it works great as a moisturizer and eye makeup remover! Look for expeller pressed avocado oil packaged in dark bottles.
With all cooking fats, it is important to be mindful of smoke points, especially for fats containing high percentages of polyunsaturated fats which are extremely sensitive to heat.
Tell Me More!
If you’re a research nut (*raises hand*), and want to know more about vegetable oils, their history, and their detrimental health impacts, here are some great resources to get you started:
The Dangers of Polyunsaturated Vegetable Oils
The Impact of Trans Fatty Acids
The Big Fat Surprise (The most comprehensive analysis on dietary fat and the rise of vegetable oils)
And as always, remember, every small change makes a big habit when done consistently! This is a big undertaking but you CAN do it!