Vegetable oils are oils that have been extracted from various seeds. The most common include rapeseed (canola oil), soybean, corn, sunflower, safflower, peanut, etc. Unlike coconut oil or olive oil that can be extracted by pressing, these oils have to be extracted in unnatural ways.
Unlike traditional fats (butter, tallow, lard, olive oil, etc.) vegetable oils are a very new addition to the “food” world. They were practically non-existent until the early 1900s. But with the invention of certain chemical processes and a need for “cheap” fat substitutions, the world of fat hasn’t been the same since.
Consider that at the turn of the 20th century that amount of vegetable oils consumed was pretty much zero and today, the average consumption is 70 lbs a year per person.
That number jumped dramatically once the negative campaign against saturated fats and cholesterol started and it’s worth noting that cholesterol and saturated fat are both essential to good health
Vegetable Oils are an unnatural process from the start.
Considering that producing butter is a simple process that comes when cream separates from milk. This is a natural process that only takes a little patience. Once the cream and milk have separated, all you need to do is skim off the cream and shake it until it becomes butter.
Yet certain vegetable oils need unnaturally high heats, sometimes a process using petroleum, colouring and deodorising to make them edible, and yet it was butter that we were being told was the issue.
They say about a lot of foods that you wouldn’t want to eat them if you knew how they were made, and this is true of vegetable.
Along with the continued myth about saturated fats and cholesterol, these oils are promoted as healthy because they contain monounsaturated fats and Omega 3 fatty acids. And that’s what advertisers focus on to draw you into the fake health claims. But it doesn’t paint the whole picture.
There’s been a lot of hype about Omega-3’s and how healthy they are. But what gets neglected is the fact that it’s more about the ratio of Omega-3 and Omega-6 fats that are critical to good health.
Vegetable oils contain a very high concentration of Omega 6 fatty acids. These fatty acids oxidise easily. Omega-3 fatty acids have been shown to reduce inflammation and protect against cancer. Unbalanced levels of Omega-3 and Omega-6 fats have been linked to many types of cancers and a host of other problems.
The focus should be to boost Omega-3 fats while simultaneously lowering Omega 6 fats. If you do not eat a lot of fish then supplementing with a good quality Omega-3 supplement could be worthwhile or for vegans using chia seeds, hemp and flax.
One of the problems with balancing this ratio is Omega-6 is snuck into a lot of foods. Soy is used as feed in agriculture, food like salmon, which should be high in Omega-3 then becomes a high Omega-6 food source. The same is true of cattle and other farming which is why it’s even more important to buy organic and be mindful about what’s in the foods you eat.
When it comes to any food, keep in mind that where it comes from and how you store it can matter greatly. Traditional oils should be cold-pressed. They should also be organic when possible (especially when dealing with animal fats as the fat is where toxins/pesticides are stored).
Here are some alternatives that you can use in your cooking, and you won’t find yourself missing vegetable oil at all:
Coconut oil is the oil that is extracted from the “meat” of a coconut. It is a natural oil that is made by “pressing” a coconut to remove the oil. A simple process, unlike the highly unnatural process used to make vegetable oil.
One tip with coconut oil is to look for “expeller pressed” coconut oil. This is a method of pressing the coconut to remove the oil. With expeller pressed oil, there is no strong coconut flavor that might overwhelm your dishes.
To use for cooking, simply use the same amount that you would have used if you were using vegetable oil. This makes the transition quick and easy!
A note that, as much as coconut oil is good for cooking, I would not suggest to use it for anything else like cake making or put in any hot beverages.
Avocado oil is made by pressing avocado pulp. Once again, a much more natural process than vegetable oil. Avocado oil is high in oleic acid, which is a healthy monounsaturated fat (depending on how much you consume of course).
Avocado oil is great for dishes that you don’t have to heat-up as well, as it tastes pretty great on its own. All these features make avocado oil another great alternative to vegetable oil.
A classic option. Extra-virgin olive oil is a healthy alternative to vegetable oil. It is also affordable and easy-to-find. It is made by pressing whole olives. It is one of the healthiest oils you can find, as it contains mostly monounsaturated fats.
Of course, olive oil is also one of the most flexible ingredients out there. It’s awesome for many dishes that don’t need to be heated, like in salad dressing, mayo, hummus, and more. You can also use it for cooking at low temperatures in all sorts of recipes.
Oils to be used sparingly
The following oils are okay in moderation. Most contain high levels of Omega-6 fatty acids, so they shouldn’t be consumed freely. However, they are considered natural fats and do have health benefits. They are not great for high heat cooking, but acceptable in dressings, mayos, and other non-heat foods.
Oils to avoid completely
Here’s the big list I avoid as much as possible. They are simply not natural, and many are made with a similar process to vegetable oil. Skip these:
Simply passing by these oils in the grocery store isn’t too hard. But keep in mind that most processed foods contain these oils, too. Salad dressing, condiments, crackers, chips… check your ingredients. Don’t buy them. Just skip processed foods and you’ll save yourself a lot of trouble.
Make your kitchen a safe haven.
I know, It’s hard to avoid vegetable oils completely if you are eating out, and I try not to stress about the occasional night at a restaurant. By keeping these out of the house, it’s then okay consuming these oils when out.
Here’s the thing, I live in a social media bubble where I surround myself with women lifting weights, getting strong and generally being freaking badass human beings. Yet when I walk into most gyms, this isn’t exactly what I’m seeing.
Elevate your conditioning with well-designed circuits. Far too many routines throw together exercises haphazardly, creating unbalanced fatigue and overwhelming recovery demands. It’s about strategic selection and smart planning—ensuring each session builds you up without burning you out.
The big scary carbohydrate is here to ruin your diet and make you gain weight. It’s time to separate the facts from the fiction, such as why you should not cut a whole food group out of your diet and why we need carbs.
It’s a common misconception that exercise must be long to be effective. This usually aligns with the notion that exercise is all about calories burned.
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