Ditch the Vegetable Oils. I’m Serious.

We’ve come a longggggg way, in terms of our stance on fats. From eating fat equating to getting fat, this macronutrient is finally getting the recognition it deserves.

First of all, we need fats. That is why there are essential fatty acids. Our cell walls are built on fats, they are even required for certain vitamins (like vitamin D) to be absorbed, and they can play a big role in reducing inflammation — aka an underlying cause for practically all the diseases out there.

BUT BE WARNED, not all fats are created equal, and if you’re getting yours from vegetable oils like most of America, it’s about time you get an oil change!

Fats to Avoid

I’m sure you’re familiar with vegetable oils like corn, soy, canola, and safflower oil. Look into the ingredients of most processed foods — they’re there, and that says a whole lot about their quality to begin with. Aside from that, the processing is a problem of its own. Take a look at what some of that looks like:

1. Oils are extracted from the soybeans, corn, cottonseed, etc. (and lets not forget, almost 100% of soy and corn oil comes from genetically modified crops).
2. They’re heated to extremely high temperatures. When these oils are exposed to heat, oxidation of their unsaturated fatty acids results. Oil oxidation creates free radicals and an inflammatory response in the body.
3. It’s processed using a solvent to maximize the amount of oil extracted, and commonly, that solvent is petroleum-based hexane.
4. Nearly all vegetable oils go through deodorization with chemicals to rid odour, flavour, and colour, creating trans fats as byproducts.

These highly refined and processed oils are also highly unstable. When these oils are exposed to heat (like in cooking), moisture, and even air, they oxidize and create an inflammatory response in the body. Especially if they have a lower smoke point, it won’t take much of a temperature before they’ll burn and create carcinogens as they oxidize.

Omega-6s and Inflammation

To be clear, vegetable oils are omega-6 fats, which in good quality and small doses, is not too much of a problem. But too many omega-6 fats increases inflammation, and inflammation is at the root of nearly every chronic disease.

You certainly want your consumption of omega 6s to be in a fair ratio with — if not outnumbered by — their ANTI-inflammatory counterpart, omega-3s.

Unfortunately, too many omega-6s like to steal the show from omega-3s and reduce the availability of them in your tissues, resulting in more inflammation.

Omega-3s: The Right Fats to the Rescue

You want quality cells, right? Then ensure you consume more omega-3s. These fats make for flexible cell walls, which means cells that can respond more quickly to important messages. The more omega-3s you eat, the easier your body cools itself, and a cool body is a less inflamed body.

Find omega-3s in fish such as wild salmon, nuts and seeds such as flax, chia, and hemp seeds, walnuts, brazil nuts, and seaweed.

The Brain Side of Things

Not only do our cells rely on high quality fat, but so does our brain. Nearly 60 percent of it is made up of fat, so fats have quite the influence on its functioning. Essential fatty acids cannot be synthesized by the body alone, so they must come from diet. Omega-3 fatty acids, in particular, are important for brain development and an omega-3 fat called docosahexaenoic acid (DHA) is needed to spark communication between cells.

Omega-3s reap rewards for learning and memory and studies even link deficiencies to learning disabilities, ADHD, depression, anxiety, and other disorders.

Matters of the Heart

Of course, where fats got their bad rap in the first place, it’s then your heart that will thank you for eating more omega-3s. They reduce levels of “bad” fats (triglycerides) and raise levels of “good” fats (HDL) in the blood.

Part of their magic is that omega-3s can prevent the thickening of the arterial wall and the likelihood of heart disease.

Eat Fat to Burn Fat

High-quality fats make for cell walls that are better able to metabolize insulin, promoting balanced blood sugar. When our blood sugar is out of balance, the body stores fat instead of getting the chance to burn it. So contrary to its name, eating the right fat certainly doesn’t make you fat.

Healthy Cooking Oils (that can also take the heat)

Now that we know what we’re looking for, let’s get specific on healthy alternatives to those refined oils we touched on earlier:

1. Avocado oil is high in vitamin E and monounsaturated fats, making it great for cooking because it has quite the high smoking point.
2. Along the same lines, Hazelnut oil has vitamin E and lots of monounsaturated fats, lending itself well to high temperatures.
3. High in antioxidants and monounsaturated fats, extra-virgin olive oil is a highly healthy option. It doesn’t have the highest smoke point, but its antioxidants do resist oxidation. Still, it’s a good idea to use it raw for salads and dips or for lower-heat cooking to optimize its benefits.
4. Coconut oil is very stable and has a high smoke point, which makes it well-suited for high-heat cooking. Plus, it’s relatively high in antioxidants, which is great to combat oxidation.

Good thing you got your facts on fats straight!