When most people think of cooking oils, what immediately comes to mind is vegetable or canola oil. These oils are found in abundance in the grocery stores because they are cheap to produce–due in part to the government subsidization of corn crops. But these oils, along with oils like soybean, cottonseed and safflower, are highly processed and rancid. I can’t encourage you strongly enough to remove them from your diet!
Processing Oils
Processed oils are extracted by high heat and pressure and the use of solvents. The fats in these oils are exposed to light and air, which oxidizes the fat (turns them rancid). The oil is then boiled to remove most of the solvent. The high heat and pressure destroy antioxidants and alter the chemical nature of the fat, creating dangerous free radicals. BHA and BHT, dangerous preservatives, are then often added to the oil to extend the shelf life.
Hydrogenization is similar to homogenization: it is the use of agitation and pressure to create creaminess in foods and prevent separation. It involves the addition of a hydrogen atom.
During hydrogenation, oils are turned into solid form for ease of use. Extracted oils are mixed with metal particles and treated with high-heat and pressure along with hydrogen gas. Emulsifiers are added to the mixture which is then steam-cleaned to remove rancid odors. It is then bleached and artificial dyes and flavorings are added.
Trans fats are found in partially hydrogenated fats and oils. They are dangerous because they are incorporated into the body’s cell membranes and interfere with normal cell metabolism and other chemical reactions.
Hydrogenated fats have been linked to:
- Artherosclerosis
- Birth defects
- Bone and tendon problems
- Cancer
- Diabetes
- Digestive disorders
- Heart disease
- Immune system impairment
- Increased cholesterol levels
- Learning disabilities
- Liver problems
- Low birth weights
- Obesity
- Reduced growth
- Sexual dysfunction
- Skin reactions
- Sterility
- Vision reduction
Better Oils to Consume
Much better options for cooking are grapeseed oil or unrefined coconut oil. These oils are far less processed and also have a higher heat threshold.
Many people will cook with olive oil, but this is still not your best option due to the lower heat threshold it has. Use olive oil in your salad dressings or other dishes that aren’t exposed to heat.
Animal fats and tropical oils, such as coconut oil, are forms of saturated fats. It has long been believed that saturated fats were behind high cholesterol levels and heart disease. In fact, research does not support this claim. Unsaturated fat makes up 74% of the fat that is found in clogged arteries, and more than half of that is polyunsaturated fat.
Many long-living cultures ingest large amounts of saturated fats which also contain many disease-fighting nutrients and phytonutrients. Mother’s breast milk is also high in saturated fats, which babies need for the development of their brain and nervous system.
Cold-pressed, minimally processed and unrefined plant oils are much safer choices than hydrogenated oils. After reading about the processing of oils, can you agree that those oils aren’t even real foods?
Sources
Weston A. Price Foundation (1999)
Dr. Axe's Action Steps
- Make your own salad dressing using cold pressed, extra virgin olive oil and vinegar.
- Read ingredient labels on any packaged foods. Avoid anything made with partially hydrogenated or hydrogenated oils.
- Remove the vegetable and canola oils from your kitchen cabinets. Replace them with grapeseed or coconut oil for cooking.
What are your thoughts on cooking with organic pure butter? I’ve been using butter for cooking for the past 2 years and the benefits I’ve seen in my cholesterol numbers has been staggeringly good.
Cooking with raw or organic butter is a great option. Coconut oil is probably my favorite, but I use butter occasionally as well.
What is a good brand of organic butter to use?
What is a good brand organic butter to use?
Where can grapeseed or coconut oil for cooking be found….WalMart, Kroger type stores or just health food stores like Whole Foods?
I know that coconut oil can be found at publix, kroger, and whole foods. It is with the oils. At kroger I found it in the organic section.
What about in baking what oil should you use. The coconut oil can get expensive. I haven’t looked at the grapeseed oil yet.
You can get a bottle of grape seed oil cheap at Trader Joe’s. Or bulk order coconut oil from Amazon.
I get my Coconut Oil from Vitacost.com. The best deal I’ve found yet for every day cooking. A 54 oz. jar is just $20!! Order 2 and an additional 9 bucks worth and you get free shipping. Look for the NSI brand. =)
For others, Costco has a 2 liter bottle of grape seed oil for $7.
You can buy grape seed oil or coconut oil on iherb.com for really good prices, they have good cosmetic uses as well. Dr Axe, can you use olive oil to cook if you are careful not to use high heat? I usually don’t heat past 4 (out of 10) on my range. I just like the taste of olive oil and would prefer to use that if I can.
Thanks!
Hi Christa,
Thanks for the link to the natural oils. You should be O.K. using Olive Oil on Medium/Low heat or below. The key is you don’t want it to start smoking.
This says canola is ok. How do we know what believe? http://www.spectrumorganics.com/?id=240
It’s hard to say with certainty because no real scientific research has been done on Canola Oil. However, 90% of Canola is highly processed. If you get a Cold Pressed Canola Oil it may be OK, but I would stick to the safe side and use Cold Pressed Olive Oil, Grapeseed Oil, or Coconut Oil instead.
I use coconut oil as it is the most stable oil as far as cooking is concerned and for some variety I use ghee which can also tolerate high temperatures unlike unsaturated oils. The mature coconut itself is great as a garnish. They should have some water in them when you shake the nuts but they are mature at the same time. You peel the husk off and hit it on the center with any heavy blunt instrument. collect and drink the water and grate the white meat which can be preserved in the deep freeze for a month at least. When you cook any vegetable, just before serving you sprinkle the grated coconut garnish on the vegetable which makes it tastier and aids digestion.
Is sunflower oil an acceptable food? I have researched it, but have not been able to find anything trustworthy. Thank you.
The problem with sunflower oil is that it is extremely high in Omega-6 fats and this will cause inflammation. But if you take an Omega-3 supplement and get sunflower oil cold pressed it’s probably not too bad.
Is there a difference between expeller pressed and cold pressed oils?
One more thing. Which Grapeseed Oil Product do you recommend? It looks like spectrum isn’t expeller or cold pressed. Thank you.
Rosalind,
With expeller pressed there is NO heat threshold; in cold pressed it remains cold. In general, cold pressed is superior.
Heritage Expeller pressed Grapeseed Oil is a good brand. It’s OK for Grapeseed Oil to be expeller pressed because the oil has a higher heat threshold. Here is a link to buy it: http://www.vitacost.com/Heritage-Products-100-Pure-Expeller-Pressed-Grapeseed-Oil?csrc=GPF-076970555550
Is peanut oil considered a "rancid" oil?
Some peanut oil is rancid, but not all. It just needs to be unrefined. The downside of peanut oil is it’s high amount of Omega-6 fats that can throw off your Omega-3 balance.
Lard, tallow (fat from beef), and bacon drippings from healthy animals raised on pasture are also fantastically healthy and delicious fats with which to cook. We use them regularly, as well as coconut oil, ghee, and butter.
I don’t use grapeseed oil for a lot of my cooking because its antioxidant content and other essential properties can be compromised with high heat cooking, and it also has a fairly high Omega 6 content as well. Grapeseed oil can go rancid just sitting on the shelf, should be refrigerated, and eaten on cold foods like salads.
coconut oil is the best product , as i eat this and my age is 90 from india
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My daughter is going on the Ketogenic Diet for her seizures. The dietitian says NO coconut oil. Since 90% of the diet is fat (heavy cream, oil, butter, margarine) what oil would you suggest? They also say they would like us to use the margarine over the butter. What do you think? Because we are putting SO much fat into her, we want the BEST ones.
Just to clarify, it is OUR choice to use butter or margarine and our choice to choose ANY oil except coconut.