Vegetable oil risks have become a touchy subject these days. But, why is it happening? Is vegetable oil as bad as experts say? If so, why didn’t we figure it out earlier?
Now, vegetable oil being unhealthy might make sense. It’s behind fried foods—and they mess with your cholesterol. It’s also common among the worst foods for oxidized cholesterol.
But, not all oils are bad. For instance, coconut oil can be a godsend for many. We can say the same for olive oil and other oils.
So, what’s the deal with vegetable oil?
Have they hidden vegetable oil’s risks from us?
As Time says, we’ve always known that vegetable oil is ideal. It burns slowly, so it’s practical. And, it’s healthier than butter and most alternatives.
Eating more vegetable oil also reduces cholesterol. Many studies have proven that.
But, the article suggests that vegetable oil could actually increase heart risks. Yet, several studies didn’t publish complete results.
Dropping cholesterol vs. heart health
The article also mentions that cholesterol levels dropped by 14% for vegetable oil. But, that didn’t diminish their heart diseases rates.
Curiously, they seemed to worsen. For every 30mg lost in cholesterol, the death risk increased by 22%.
Fat oxidation leads these vegetable oil risks
Unsaturated fats are plentiful in vegetable oils. With heat, they tend to oxidize. It’s a very close process to cholesterol oxidation. And, the results are similar.
Both can lead to inflammation and tissue damage. In the long run, that translates to cardiovascular complications.
Overeating vegetable oils can also negate its benefits.
Where do vegetable oil’s risks come from?
But, why is vegetable oil so bad? It boils down (no pun intended) to its action. That goes from composition to its effects.
Below, I’ll summarize the issues in two main branches.
Its nutritional composition is a huge red flag
Firstly, we have Healthline’s breakdown. They mention three crucial concerns with most vegetable oils.
- Most vegetable oils are high in omega-6. While not inherently bad, it can mess with your body. If it overtakes omega-3, it can lead to chronic inflammation.
- They’re also usually high in unsaturated fats—particularly polyunsaturated. Thus, fat oxidation is a concern.
- Finally, commercial oils may contain trans fats.
Vegetable oil’s risks are the same as other “bad foods”
EatThis,NotThat also has a great summary of vegetable oil’s risks. Below, I’ll summarize their points:
- Vegetable oils tend to release aldehydes at high temperatures. They can lead to Alzheimer’s, dementia, and more.
- Problematic weight gain is common in diets high in vegetable oils.
- Heavier weight, aldehydes, and inflammation lead to cardiovascular diseases.
- Several vegetable oils also contain carcinogens, especially at high temperatures.
But, what should you use to avoid vegetable oil’s risks?
So, what are the best alternatives? Luckily, you’re not out of luck. You can find many ways to avoid vegetable oil risks.
Firstly, we have olive oil.
This study found that virgin olive oil reduces cardiovascular disease risks. Moreover, it recommends using it in high amounts. That’s true even for frying.
If you’re not a fan of olive oil, don’t worry. Times Of India has a bunch of recommendations:
- Natural, unprocessed butter.
- Cold-pressed mustard, sesame, or groundnut oil.
- Cow ghee.
The holistic takeaway
Naturally, vegetable oil’s risks and complications vary. But, they usually relate to cholesterol. It may be rising its bad counterpart or lowering the good side. And, we can’t forget its use in fried foods.
Those are several links to cholesterol. So, your goal isn’t just to replace vegetable oils. You should also aim to reverse their damage.
That’s where The Oxidized Cholesterol Strategy comes in. It tackles the problem’s root: oxidized cholesterol. This step-by-step program covers everything from nutrition to exercise.
To learn more about how it works, check out my review!