What's the BEST oil?

Have you ever been torn between which oil to drizzle over your salad or use for cooking? The oil aisle can be confusing with all of oil options out there - vegetable oil, canola oil, sesame oil, peanut oil, coconut oil, olive oil, avocado oil and more - all vying for your attention. As a health-conscious consumer, it's essential to understand the differentiation of these oils to make informed decisions about what's best for you.

A Personal Journey

I was raised in Minnesota with the typical Minnesota fare - pot roasts and hot dishes. My mom cooked with vegetable oil or corn oil, and used margarine as butter, and Crisco when recipes called for it. I used the same when I moved away from home, but changed to I Can't Believe It's Not Butter - a much better alternative to margarine - ha! After marrying my husband, we started using canola oil more often because 1) his uncle farmed canola, and 2) I read in different publications that it was healthy, and I changed to butter because I was doing a lot of baking.

Fast forward 25 years. I started seeing reports that vegetable and seed oils were not the healthy options that we had been informed about, and they are recommended today in many of the leading health organization sites. I wanted to learn more.

Coconut Oil: Ancient and Timeless

If you thought olive oil was old and ancient, then you may be surprised to learn that coconut oil is considered older yet and has been used in areas of South Asia for thousands of years. Both have been around for "centuries", but apparently coconut oil edges out olive oil as the oldest.

Coconut oil extraction methods significantly affect its nutritional value and quality. Understanding the method of extracting Virgin Coconut Oil explains that virgin coconut oil (VCO) is defined as the most nutritious and heathful form of coconut oil and the methods used to produce it - wet milling, expelling and cold pressing. VCO retains high levels of medium-chain triglycerides (MCTs) and supports immunity, blood sugar regulation, and skin health. If you're looking for the highest nutritional value, wet methods of extraction retain the highest MCT composition. One caveat, it has a low smoke point when cooking of only 350 degrees F.

Another method, solvent extraction, is used for its commercial scaleability and high yields in a short amount of time. This process uses hexane to dissolve into the oil, and then the hexane is evaporated, leaving just the oil. Comparative Study of Coconut Oil Extraction Method mentions how hexane is both an air pollutant and neurotoxin according to the US Environmental Protection Agency, but is somehow still allowed in our food production.

Refined coconut oil, processed with heat or chemicals, loses antioxidants and vitamins but is stable for high-heat cooking. Finally, fractionated coconut oil, stripped of long-chain fatty acids, stays liquid and is used in skincare but lacks VCO’s full nutritional profile for skin care.

Olive Oil: A Potent Elixir

Olive oil is a mainstay of the Mediterranean diet loaded with a list of health benefits. Rich in monounsaturated fats and antioxidants, olive oil not only promises to reduce inflammation but also protects against heart disease and boosts skin health. And, as we've already discussed, has been around for centuries.

Before modern processing was available, olive oil was made by stomping on olives, then eventually from big granite stones that would grind the olives into a paste, which was spread out and pressed. "Virgin" in the title of extra-virgin olive oil, or EVOO, means that there is no chemical treatment used in processing. How is olive oil made? discusses the process of modern production and how it is more mechanical now using modern methods and technology. However, it's still crucial for the best oil to kept at a temperature below 27 degrees C (80 degrees F) to be considered virgin or extra virgin. This is important to retain its nutritional value and many health benefits with high levels of antioxidants and phenols.

Refined olive oils have a longer shelf life and go through processes of heating and chemical treatments. These oils have less of a flavor and are labeled as "pure olive oil" or just "olive oil".

Seed Oils: Popular & Accepted

Seed oils became popular for their neutral flavor and high smoke points. Corn oil was developed in the 1960's, with canola oil created in Canada from an edible form of rapeseed in the 1970's. Both are used today in many foods.

The benefits of seed oils, which include corn, canola, soybean, sunflower, safflower and grapeseed, is that they lower LDL cholesterol when compared to use of tallow, lard or butter, all of which are saturated fats. According to Five things to know about seed oils and your health, it's not the use of these oils that is the health concern, it's the amount of processed foods consumed, which are often times made with seed oils. This article states the following, "Research has suggested that these associations [ultra-processed foods and the link to cardiovascular disease, diabetes and other health conditions] are best explained by the presence of additives, sugar and sugar substitutes, nitrates, and overall nutrient profiles of ultra-processed foods." And, continues with, "... the evidence is clear that the harms of this kind of food have more to do with their calories and their high amounts of added sugar, sodium and saturated fat than with seed oil."

The production of these oils is associated with high heat and being highly processed, however, stripping them of their nutritional benefits and packing them with omega-6 fatty acids. (You can read more about omega-3 and omega-6 fatty acids in my past blog post Essential Nutrients needs for Essential Health.). According to Are Vegetable and Seed Oils Bad for Your Health? article on HealthLine, chronic inflammation has become "... an underlying factor in some of the most common Western diseases, such as heart disease, cancer, diabetes, and arthritis." It has to be noted, though, that health experts don't know enough of the inflammatory effects of linoleic acid (the most common omega-6 fatty acid), in the human body, so final conclusions regarding seed oils can be made at this time as to whether they are harmful to humans or not.

The main controversy related to these oils, however, is the processing and that they themselves are highly processed. "These are referred to as refined, bleached, deodorized oils – or RBD for short..". as described by the Harvard TH Chan School of Public Health in Ask the Expert: Concerns about canola oil that was updated in 2018. Are Vegetable and Seed Oils Bad for Your Health? also explains, "These [oils] are extracted from plants using either a chemical solvent or oil mill. Then they are often purified, refined, and sometimes chemically altered. Health-conscious consumers prefer oils that are made by crushing or pressing plants or seeds, rather than those produced using chemicals." The chemical solvent used most often here is, again, hexane.

Avocado Oil: Nature's Gift

Enter avocado oil. It's the new kid on the block being created in New Zealand as recently as 1990. The extraction process is based off how olive oil is produced - the fruit of the avocado is mashed and pressed with no heat or chemicals added, then centrifuged to separate the oil from the water and flesh. If you see "refined" on the label, then chemicals have been added to the process.

This oil boasts a velvety texture, light taste and a high smoke point, making it ideal for cooking. You'll maybe remember that seed oils also had benefits of a light taste and high smoke point. Unfortunately, avocado oil is quite a bit more expensive, which deters its use for mainstream commercial and fast food cooking.

Much like olive oil, it has a litany of health benefits. HealthLine sums it up in the article 8 Evidence-Based Health Benefits of Avocado Oil, "It’s rich in oleic acid (a monounsaturated fat), polyunsaturated fats, carotenoids, and other antioxidant-rich nutrients that are linked to improved heart, skin, and eye health." Once you start using it, if you already haven't, avocado oil will quickly become a favorite in your kitchen, too.

The Health Differences

Olive Oil:

• Pros : Rich in monounsaturated fats, antioxidants.

• Cons : Low smoke point for high-heat cooking.

Coconut Oil:

• Pros: High in MCTs, supports immunity and skin health.

• Cons: High in saturated fats, low smoke point, strong flavor

Seed Oils:

• Pros : High smoke point, neutral flavor.

• Cons : Processed, high in omega-6 fatty acids.

Avocado Oil:

• Pros : Nutrient-dense, high smoke point.

• Cons : Relatively expensive.

Which is right for you?

For some, the type of oil you use may not be an important part. of your health journey. However, this is just one of the many types of conversations we may have when you become a client. Now, my personal choice has been to bid farewell to seed oils and to embrace olive, coconut and avocado oil in its place. The rich flavors and health benefits packed in them both made me wonder why I hadn't made the switch sooner.

In the realm of healthy oils, the choice between seed oils, olive oil, coconut oil and avocado oil isn't just about taste but about nourishing your body with natural foods. While seed oils may have their place, the wholesomeness and nutritional value of olive, coconut and avocado oils have won me over. Yes, they are all processed, but it's in how they are processed and the ease of extracting the oils from their natural state.

This may not be the case for you, and that's okay. There are always many ways to improve health, and if oil use isn't a concern or isn't an option for you, then that's okay. No judgement or persuasion from me either way! I cannot tell you what is best for you, only you know that.

For those that are looking for honest conversations to make decisions for your lifestyle and health changes, fill out this application to schedule a free consult with Coach Dani of InCourage Health LLC. Sometimes we need a little support and accountability to make changes stick. Please address any other inquiries to incourage@incourage-health.com.