The Best and Worst Cooking Oils for Your Health | Healthville

Know the Adverse Effects Refined Cooking Oil & Alternatives to It

by in Blog, Health Tips July 17, 2022

Refined oil is the processed form of natural oil, which is generated by processing natural oils with a variety of chemicals to meet consumer demands for odourless, flavourless oil with a long shelf life. In order to meet the need for longer shelf life, oils are treated to a hydrogenation process in which liquid unsaturated fat is transformed into a solid fat by adding hydrogen, resulting in an undesirable excess of trans fat in the oil. Utilising chemical solvents, high temperatures, and pressure, vegetable oils are extracted from plants. Consequently, the oils oxidise, become rancid, and lose many or all of their characteristics. This makes them poisonous. Regular consumption of refined oil is associated with cancer, Diabetes Mellitus (DM), gastrointestinal disorders, atherosclerosis, obesity, reproductive problems, and immunological dysfunction.

Influence on Digestive Health

Omega 6 and Omega 3 are essential fats for brain growth, hormone production, cellular health, and immune system function. It is essential that these fats be in the right proportion. The optimal ratio of omega 3 to omega 6 is between 1:4 and 1:2. Unfortunately, refined oils have a ratio that is nearly 20:1. Researchers have discovered that excessive omega 6 consumption is detrimental to gut health and can lead to inflammatory bowel disease, colitis, and immune cell destruction. As omega 3s are anti-inflammatory by nature, they should be abundant in our diet for optimal gut health.


Effect on Brain and Heart

During the refining process, high temperatures destroy all of the valuable and natural components. Instead, it raises the quantity of trans fat, which is known to increase levels of unhealthy LDL cholesterol, triglycerides, and insulin while decreasing levels of healthy HDL cholesterol. All of these LDL and trans fats are deposited in artery walls, triggering the formation of plaque. Plaque build-up can restrict these arteries, hence decreasing blood flow to the heart. 

Reduced blood flow can eventually result in chest pain (angina), shortness of breath, and other coronary artery disease symptoms. Complete obstruction can result in a heart attack. If the plaque ruptures, it blocks the brain’s blood flow, resulting in a stroke.

Carcinogenic Effect

Trans fats raise the risk of breast cancer, colon cancer, and many other types of cancer in women, according to previous research.

Cooking Oils We Should Avoid

● Vegetable oil

● Canola oil

● Grain oil

● Hydrogenated oil

Cooking Oils to Include in Your Diet 

● Olive oil

● Virgin coconut oil

● Flax-seed oil

● Expeller-pressed oils

In modern times, oil-free diets are widely accepted due to health concerns. Individuals on an oil-free diet must ensure that they achieve their dietary needs for key fatty acids and all fat-soluble vitamins and elements. Oils can help nutrient absorption from a meal, especially unrefined fats are essential to lead a healthy lifestyle as they enhance our endocrine systems and immune system, and are needed for high energy, and play a vital role in bone health.

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