Vegetable oil may seem to be healthy on the surface, but it has a slew of hidden risks. Don't be misled by flashy marketing or years of hype–find out why giving up vegetable oil may be a good idea for your family's health.
I'm not sure whether there's a way to eliminate all vegetable oil from our meals. If you dine out at all, there's a high probability you'll consume at least a little portion at some point.
But, since we all know how much I believe in the power of little changes, here's one area where you can start: in your own kitchen.
The decision to stop using vegetable oil and switch to less refined fats is a smart one for anybody who wishes to live a healthy and happy life.
What is the composition of vegetable oil?
Vegetable oil isn't really formed of veggies. Seeds such as soybean, maize, safflower, sunflower, peanut, and rapeseed, which are used to produce canola oil, are utilized instead.
What's the difference between canola and vegetable oil?
The phrase "vegetable oil" refers to a group of lipids that have been processed and extracted from seeds. Vegetable oil is sold as a liquid, margarine, shortening, and tub "butter" and is promoted as a health food (which they are not). Canola oil is a kind of vegetable oil derived from rapeseed that is used to create similar vegetable oil products once extracted.
5 Reasons Why You Should Stop Using Vegetable Oil
- The effects of vegetable oil and a bad diet on human health have been documented throughout history. Coronary heart disease was almost unknown before 1920. But by the 1950s, it had become the leading cause of mortality in the United States. What went wrong? Between 1910 and 1970, the amount of animal fat consumed in the United States fell from 83 to 62 percent, and butter consumption fell from 18 to four pounds per person per year, while vegetable oils (including margarine and shortening) increased 400% and sugar and processed food consumption increased 60%.
- To extract every last drop of vegetable oil, it is chemically processed. Stone presses were used to crush the seeds or fruit and extract the oil when oils were first produced millennia ago. In today's industrial processing, heat and pressure are used to extract the oils from the seeds. The seeds are then rinsed with a chemical solvent called hexane to extract the remaining 10%. It resembles a large washing machine, except there is no water inside. After processing, the hexane is typically boiled off, but up to 100 ppm may remain in the oil, which you may consume.
- The oil becomes rancid and possibly poisonous as a result of the heat and pressure used in extraction. When vegetable oils are heated, the chemical structure of the molecules is altered. It's very scientific, believe me. But keep in mind that the oil you purchase at the store is likely already rancid, and heating it more on your stove releases aldehydes, which have been linked to an increased risk of heart disease, cancer, and dementia.
- It's been hydrogenated, thank goodness. That term is familiar to us. We've all seen it: "No hydrogenated oils!" perhaps you'll see "partially hydrogenated" on the label, but we have no idea what it implies in terms of our health. Hydrogenation is the process of turning liquid oil into a solid at room temperature, such as margarine, shortening, and even some of those tub butter that everyone believes is so good for them. To hydrogenate an oil, producers begin with the cheapest oil they can find that has already been chemically processed and extracted, then add small metal particles as a catalyst (typically nickel oxide) that is exposed to hydrogen gas in a high-pressure reactor. For improved consistency, soap-like emulsifiers and starch are added, and it's cooked again before being steam cleaned, bleached, colored, and flavored so you can spread it on your toast.
- Saturated fats (fats that are solid at room temperature) provide energy to your body. Fatty acids are found in high-quality butter, lard, tallow, coconut oil, olive oil, and avocado oil, which your body needs for everyday operation. Fatty acids makeup half of your cell membranes, help your bones absorb calcium correctly, and they boost your immune system, to mention a few minor advantages. There's also a lot of evidence that oils like coconut decrease bad cholesterol while raising good cholesterol.
What kind of oil should you use for frying?
One of the most difficult aspects of switching to a new frying oil is the expense. That's why I now use refined coconut oil for nearly all of my frying. (Pay attention to what you're purchasing!) Refined has no coconut taste. It also works well for basic shallow frying, such as crispy fried chicken tenders. Just keep an eye on your heat since it should be kept between 400 and 400 degrees Fahrenheit.