• Matt

Vegetable Oils - The Good the bad and the ugly!



Not all oils are the same and many that we had been led to believe where healthy for us aren't quiet so healthy.


The consumption of vegetable oils has increased in the past century, with many leading health organisations originally considering them as being healthy, but times are changing and research shows that vegetable oils can cause many health problems.


"This statistic shows the global consumption of vegetable oils from 2013/14 to 2021/22. In 2021/22, sunflower seed oil consumption amounted to over 20 million metric tons worldwide. Global vegetable oil production amounted to around 209.14 million metric tons in 2020/21."

The health effects that vegetable oil can cause vary. They’re linked to some cancers, weight gain and they contribute to oxidative stress which can cause heart disease to form to name a few.



**“The unsaturated fats found in vegetable oils, when they're heated, tend to oxidize. In this form, they're more dangerous to body tissues and can trigger inflammation, a known risk factor for making blood-vessel plaques unstable enough to cause a heart attack”

Pros and cons of different oils


Sunflower oil

PROS

-mostly unsaturated fats

-Inexpensive

-High smoke point, so it is suitable for deep frying


CONS

-High in omega-6 fatty acids

-Aldehydes produced when heated repeatedly, which is toxic.


Cold pressed rapeseed oil

PROS

-Source of omega 3 fats

-Even lower in saturated fats the olive oil

-Cantians vitamin E

-High smoke point so great for most domestic cooking methods


CONS

-Expensive

-Nutty flavour so not to everyone's taste


Vegetable oil

PROS

-Mostly unsaturated fats

-Cost effective

-High smoke point, suitable for deep frying.


CONS

-High in Omega- 6 fatty acid (although this is essential most people have to much)

-Highly refined, the production exposes it to high heat which exposes it to chemicals, which reduce the nutrients.


Coconut Oil

PROS

-Adds authentic flavour to south-Asian cooking

-May improve blood lipids


CONS

-Very high in saturated fats

-Studies show it raises LDL ‘bad’ cholesterol

-High environmental impact


Extra-virgin olive oil (EVOO)

PROS

-Taste

-High in heart-healthy monounsaturated fat.

-Contains polyphenols and antioxidants


CONS

-Expensive

-Easy to over consume in dressings and sauces.


Refined olive oil

PROS

-Higher smoke point than EVOO

-Long shelf life

-More cost effective than EVOO


CONS

-Very little flavour

-Refining strips most nutrients


Information on nutrition is changing all the time so we recommend you keep up to date with the most recent research and adjust your diet accordingly. Speak with a nutritionist if you have any concerns.


Check back next week for more Nutrition with our Personal Trainer Jade Harris


Team I-Motion

Movement is Medicine



Free Day pass to Rotherham's Premier Gym https://www.i-motiongym.com/freedaypass

Reference

**https://time.com/4291505/when-vegetable-oil-isnt-as-healthy-as-you-think/#:~:text=The%20unsaturated%20fats%20found%20in,to%20cause%20a%20heart%20attack.


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