Oils are a great choice for unsaturated fats. Oils can be incorporated into dishes for flavor and texture by cooking, marinades, or dressings & sauces.
Smoke Point: Added to the rancid smell of eating something burned, overheated natural fats begin releasing free radicals [unstable compounds that cause cell damage] and have generally ruined the nutritional benefits [phytochemicals and micronutrients] that were there to begin with.
Not for Cooking | Low (300-350F) | Med (350-400F) | High (400-500F) |
Almond + Flaxseed | Wheat Germ, Walnut, Hemp, Sesame & Unrefined Coconut | Unrefined Avocado, Olive, Macadamia, & Grapeseed | Hazelnut; Naturally refined: Coconut, & sunflower; Refined Avocado |
Refined v Unrefined: Refined oils often use genetically modified crops [corn, soybean, canola] and the process uses high heat, chemical extraction, deodorization, and then bleach. This strips a lot of the nutritional value. Unrefined oils often use a cold-pressed process of extraction and then filtration, but there is not usually a chemical solvent used. The more delicate, unrefined choices should be stored in an opaque container, away from heat and light.
Why are seed oils so bad?
In this argument, the ‘hateful 8’ often referenced are canola, corn, cottonseed, grapeseed, soybean, sunflower, safflower, rice bran, and peanut oil. The internet has demonized ‘seed oils’ as the cause of chronic disease, and these are often the worst offenders- put through high-heat refinement, use of chemical processing, deodorized and then bleached. Remember from above that this processing removes a lot of the nutritional benefits of the oil itself, such as Vitamin E, phenols, and antioxidants.
Where does the association to chronic disease come in?
When you over consume oils/foods that are higher in Omega-6 (compared to Omega-3) there is an imbalance leading to chronic inflammation. Therefore, strive to take in much more Omega-3 : Omega-6. We know from research that inflammation is linked to arthritis, stroke, type 2 diabetes, heart disease and metabolic syndrome.
Should you avoid seeds oils?
You should absolutely be aware of what kinds of oils you are consuming, and make the effort to reach for something more rich in Omega-3’s. An easy way to minimize seed oils is actually not in your cooking, but in eliminating restaurant and processed foods. Additionally, the lowest-hanging fruit here is to avoid fried foods. When purchasing seed oils to stock your pantry, reach for something pure & unrefined like olive oil + avocado oil.
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