Even registered dietitians disagree on which oils to avoid and which are safe, making healthy choices difficult for the average home cook. Grocery stores offer many options: avocado, greens, canola, grape seeds, peanuts, sesame, sunflower seeds, flax seeds, chestnuts, soybeans, palm, coconut and olive oil.
Experts agree that cold-pressed olive and avocado oils are healthy. First, both have a high "smoke point", the temperature they can withstand before burning, spoiling and losing their nutritional benefits. Maya Fussell, a registered dietitian at Yale New Haven Hospital, says avocado oil has a higher smoke point than virgin olive oil, so it's better for high fevers.
According to a study published in the journal Vascular Pharmacology, when fat breaks down during cooking, it oxidizes and increases the risk of heart disease. Make sure to use oven air when cooking with oil. Fats that burn at their smoke point release a substance called acrolein into the air, which can be harmful to the lungs, according to a study published in PubMed.
"If you're doing something quick in the oven, like roasting vegetables, use extra virgin olive oil," Fussell says. When making salads at home, she recommends using extra virgin olive oil with vinegar and water, but using a little more vinegar and water reduces the regular olive oil to vinegar ratio. Avocado oil is more expensive than olive oil, so it can be stored at high temperatures for cooking.
Cheaper options include olive and canola oils, Fussell says. Olive oil is more processed than virgin olive oil, but still contains omega-3 fatty acids and provides its health benefits. Home cooks can add a little wine and water to reduce the amount of oil needed. Canola oil has been developed, but Guy Crosby, a professor of nutrition at Harvard's TH Chan School of Public Health, writes, "Canola oil is a safe and healthy type of fat that can help lower cholesterol." Blood LDL and the risk of heart disease in carbohydrates or saturated fats such as lard (called fat) or butter. In fact, one of the most significant reductions in the risk of heart disease is using canola oil as a type of fat in a randomized study.
However, Alyssa Adler, MD, a bariatric and general surgeon at Nuvans Health Hospital in Norwalk, suggests avoiding canola, sunflower, cottonseed, sesame, grape and corn oils. "These oils are highly processed and lose a lot of nutrients," says Adler.
Fussell points out that the argument that consuming omega-6s increases people's risk of disease and metabolic disease is flawed, citing the misconception that omega-6 fatty acids found in seed oils are harmful. "We have no evidence that increasing dietary omega-6s increases the risk of heart disease." In fact, 30 studies from 13 countries on the role of omega-6 fatty acids in cardiovascular disease concluded in a 2019 article in the American Heart Association's journal Circulation that high levels of omega-6s are associated with increased risk. Cardiovascular disease associated with low risk. Cardiac events
The Mediterranean diet has a five-to-two ratio of omega-6 to omega-3, said Fussell, which is said to be the healthiest way to eat to prevent heart disease, cancer, dementia and other ailments. . Omega-6s are a problem in the typical western diet because the ratio of omega-6 to omega-3 is 10 to one.
Fussell recommends avoiding processed foods as much as possible and cooking more meals at home than eating out. "The food industry uses vegetable oils in most processed foods, but the excess carbohydrates, added sugars, saturated and trans fats in food are more of a concern. Instead of trying to reduce omega-6s, [it's more practical] to increase omega-3s like fish, nuts and seeds. with whole food sources," says Fussell. "Choose as many whole foods as possible.
Fusal vegetable oils are harmful because they are used in prepared foods and in the restaurant industry to fry foods. When restaurants reuse and heat vegetable oils, "the oils create bad products like trans fatty acids," she says. "There is nothing wrong with cooking with vegetable oil at home." If your budget allows, nutritionists say extra virgin olive and avocado oils are best. Regular cooking oils are filtered, clarified and purified before being packaged for consumers, while extra virgin olive oil is cold pressed and not refined by heat or chemicals.
Coconut oil is another edible oil that has generated conflicting reports from nutritionists and researchers. Adler says some people claim that having medium-chain triglycerides can help with weight loss and reduce inflammation, but WebMD says there's no evidence to support that. According to Adler and Fussell, coconut oil is high in fat, making it harmful to heart health. Fussell advises people to "avoid tropical oils like palm and coconut oil," which are solid at room temperature. "Any liquid at room temperature would be a better choice."
Two registered dietitians recommend reading labels on processed foods, even if you've been a vegetarian for years. Mayonnaise soybean oil; Oat milk sunflower oil; Vegan cheese contains coconut oil; And vegetable oil contains palm, soybean and canola oil. Adler asked, “If you buy a veggie burger, what do they use? Do they use soy protein, add preservatives to get the same texture and flavor as meat products?'
Finally, Adler says, "Always read the labels."
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