ua en ru

5 vegetable oils to refrain from using

5 vegetable oils to refrain from using Illustrative photo (Screenshot)
Author: Maria Kholina

While using some oils for cooking likely won't lead to serious health issues, there are 5 oils you might want to avoid as it may still raise concerns, according to Eat This, Not That.

Oils to avoid

Palm oil

Palm oil is high in saturated fats, believed to negatively impact cholesterol levels and increase the risk of heart diseases.

Though recent studies cast doubt on the extent to which saturated fats adversely affect health, they certainly don't carry the same benefits as unsaturated fats.

It's advisable to limit palm oil in your diet. While many don't cook with it at home, it's commonly found in processed foods, from cakes and pizza dough to cookies and chocolate spreads.

Furthermore, palm oil is derived from a plant grown in tropical forests, and its harvesting can have adverse effects on the ecosystem.

Soybean oil

Extracted from soybeans, soybean oil is processed to obtain the oil.

Despite its relatively high smoke point of 400 degrees Fahrenheit, research suggests it might not be ideal for health. One study indicated that soybean oil could play a significant role in obesity and glucose intolerance.

Other studies suggest that the high Omega-6 content in soybean oil could be linked to digestive system disorders such as colitis. Soybean oil is typically not bought for home cooking but is present in a wide range of commercially prepared products, including salad dressings, seasonings, and fried foods.

Corn oil

Most commonly used for frying in deep fryers, corn oil, despite containing vitamin E, has several potential drawbacks. Its high Omega-6 content raises the most concern, especially considering it doesn't bring significant health benefits to outweigh this concentration of Omega-6.

Moreover, most corn oil is made from genetically modified corn, and research indicates that GMO crops may contribute to food allergies and sensitivities.

Hydrogenated vegetable oil

This oil is not found in nature. Rather, it's created by adding hydrogen molecules to liquid oils, turning them into a more solid form with an extended shelf life.

While this process may improve texture, it also generates trans fats, known to negatively impact heart health and potentially increase the risk of various diseases.

Margarine, shortening, and products containing these ingredients are typical sources of trans fats. Reducing consumption of such products can significantly decrease trans fat intake, promoting healthier eating.

Coconut oil

Despite its popularity over the past decade, there are reasons to limit consumption of coconut oil. Coconut oil has a high concentration of saturated fats, making it less ideal than other oils. While saturated fats may not be as detrimental to health as once believed, it's still advisable to limit them in your diet as they don't offer significant health benefits compared to unsaturated fats.

For instance, one study showed that consuming coconut oil led to an increase in both HDL and LDL cholesterol levels. While an increase in HDL cholesterol may be beneficial for health, it doesn't counter the potential risk of cardiovascular diseases associated with elevated levels of LDL cholesterol.

Due to conflicting research on coconut oil, it's better to limit consumption and opt for oils known to be beneficial for health.