“Good Fats vs. Bad Fats: Are Seed Oils Wrecking Your Health?”

“Good Fats vs. Bad Fats: Are Seed Oils Wrecking Your Health?”

Confusing

It’s really confusing when shopping for oils, were told that we should stop having this oil and swap for this, but I’ve found when I’ve spoken to people who are healthy in everything they do their choices in there oil are a unhealthy choice, the oil we choose to cook with can make a massive difference to our health but it’s confusing there is a lot of conflicting information out there. So here is what I’ve found out to cut through the noise and get to the truth, which oils are healthy and which are doing more harm than good.

Bad seed oils

Seed oils like vegetable, sunflower, and rapeseed have found their way into so many kitchens and processed foods. Over the years these oils were pushed as healthy alternative to oils we have had in the past, but this is a lie they’re often highly processed and carry an unhealthy imbalance of omega-6 to omega-3 fatty acids. In the west we already have to much Omega 6 in our diet compared tom Omega3, this imbalance contributes to chronic inflammation in the body, a key player in conditions such as heart disease, diabetes, and autoimmune disorders.

Many seed oils are also extracted using chemical solvents and exposed to high heat during processing. This not only strips them of beneficial nutrients but also creates harmful compounds like trans fats and free radicals, which can damage cells and speed up aging.

Good seed oils

Not all oils are created equal, and choosing high-quality, nutrient-dense oils can make a big difference to our overall health. The right oils provide essential fatty acids, support brain health, and promote heart function. They’re minimally processed and packed with natural antioxidants and other beneficial compounds.

The Best Oils for Your Health

Here are some of my favourite healthy oils:

1. Extra Virgin Olive Oil: Packed with antioxidants and monounsaturated fats, olive oil is a staple in the Mediterranean diet. I love using it for low-heat cooking or drizzling it over salads and roasted vegetables.

2. Avocado Oil: Rich in heart-healthy monounsaturated fats, avocado oil has a high smoke point, which makes it perfect for frying and roasting.

3. Coconut Oil: Although it’s a bit controversial, coconut oil contains medium-chain triglycerides (MCTs) that provide quick energy and may support brain health. This can be used a high temperature.

4. Ghee (Clarified Butter): This traditional Ayurvedic favourite is lactose-free and loaded with fat-soluble vitamins and anti-inflammatory properties.

5. Flaxseed Oil: A fantastic source of plant-based omega-3 fatty acids, flaxseed oil works best in dressings or drizzled over cooked foods because it’s sensitive to heat.

6. Walnut Oil: Another omega-3-rich option, walnut oil has a subtle, nutty flavor that I love in cold dishes.

Oils to Avoid or Minimize

There are certain oils I try to avoid as much as possible:

• Canola Oil

• Soybean Oil

• Rapeseed oil

• Sunflower Oil

• Vegetable Oil Blends

These oils are highly processed, and disproportionately high in omega-6 fatty acids.

Be aware of Processed foods and eating out

They’re a common ingredient in processed and fast foods, so reading labels is key to avoiding them. They are in so much od processed foods now for example you look at cereal even supposedly healthy ones and they have oils in them. When eating out most places will be cooking in these oils, they are cheap and in a lot of fast-food places the oil is used again and again, this can cause harmful chemicals to be produced including trans fats and free radicals which can increase inflammation, heart disease and many other health problems.

Choosing the right oil

• Opt for Cold-Pressed or Extra Virgin: These oils are extracted without high heat or chemical solvents, which helps retain their nutrients.

• Store Properly: Keep oils in dark, cool places to prevent oxidation and rancidity.

• The right bottle: Make sure the bottle is dark glass this shields the oil from oxidising and degrading and going rancid

• Use the Right Oil for the Job: Matching an oil’s smoke point with your cooking method is crucial to avoid creating harmful compounds.

Conclusion

The oils we choose to include in our diets play a huge role in our overall health and well-being. By opting for minimally processed, nutrient-rich oils and steering clear of harmful seed oils, we can reduce inflammation, support our bodies, and enjoy meals that are both nourishing and delicious. Making these simple changes has made a big difference for me, and I hope it will for you too!

Steven Langford CNM dip