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The Ugly Truth About Vegetable Oil and How You Can Avoid It.

The Ugly Truth About Vegetable Oil and How You Can Avoid It.

Is oil healthy or unhealthy?

If you’re like most people, your answer will be unhealthy.

We associate oil with fat, and worry that it will make us gain weight. We think that too much oil can cause all sorts of harmful diseases.

That’s somewhat true, but it doesn’t give us the full story.

Most of the negative views we have around oil are based on highly-processed vegetable oils, which are often used in fast food, restaurants, and convenience foods.

While these vegetable oils can be bad for you, they’re not the only options.

Read on to find out exactly what’s wrong with vegetable oil, and what you should use instead.

Wait…what’s wrong with vegetable oil?

There are various different types of vegetable oil, which include:

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  • Corn
  • Sunflower
  • Canola
  • Soybean

Unlike more natural oils, which can be obtained by pressing, vegetable oils are obtained through a complex chemical process.

This process involves heating seeds to high temperatures, processing with a petroleum solvent, adding acid, and using deodorising chemicals. [1]

Doesn’t sound that appealing, does it?

It’s been shown that cooking with vegetable oils can release toxic chemicals which have been linked to cancer, heart disease and dementia. [2]

Many vegetable oils contain large amounts of trans fats, which are linked to obesity and various diseases, including cardiovascular disease. They can also increase your risk of conditions like asthma and eczema. [3]

Is this putting you off oil altogether?

Don’t despair.

We’ve listed plenty of healthy, delicious alternatives to vegetable oil below.

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How do I know which healthy oil I should use?

If you’re looking for a healthy fat to replace vegetable oil, you’re in the right place.

The oils below each have different benefits, and can be used in cooking, frying, baking, salad dressings, and more.

Read on for full details on each healthy fat.

1. Olive oil

    Olive oil is pressed from whole olives, and is available in a few different varieties.

    Extra virgin olive oil: Has a fruity taste, is low in acid, and is ideal for drizzling onto salads.

    Virgin olive oil: Has a pleasant taste and is fairly low in acid. Can be used for cooking or in salads.

    Olive oil: A blend of refined and virgin olive oil. Less flavourful than the other options, suitable for all purposes.

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    Olive oil has many health benefits, including: [4]

    • Helping protect against heart disease
    • Helping prevent strokes
    • Anti-inflammatory properties
    • Anti-bacterial properties

    For the greatest health benefits, choose extra virgin olive oil.

    2. Coconut oil

      Coconut oil is becoming really popular, and it’s easy to see why. It contains healthy fats called medium-chain fatty acids, which are:

      • Easy to digest
      • Converted to energy, rather than stored as fat
      • Anti-fungal and anti-microbial

      There’s evidence to suggest that coconut oil can help keep the liver healthy, reduce the risk of heart disease, and boost the immune system. [5]

      3. Avocado oil

        Avocado oil isn’t just trendy – it also has some really unique health benefits. [6]

        These include:

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        • Being high in vitamin E
        • Helping your body to absorb nutrients
        • Reducing inflammation
        • Lowering blood pressure

        Avocado oil has a unique flavour and is ideal for creating tasty salad dressings.

        4. Sesame oil

          Sesame oil is a healthy alternative to regular vegetable oils, and it’s commonly used in Chinese and Japanese cuisine.

          The benefits of sesame oil include: [7]

          • Promoting healthy skin and hair
          • Keeping the heart healthy
          • Improving circulation and metabolism
          • Helping bone growth

          5. Flaxseed oil

            Flaxseed oil is pretty special, as it’s loaded with omega-3 fatty acids. Since these acids are usually found in fish, it’s a great option if you’re vegetarian or vegan. [8]

            Flaxseed oil can also:

            • Help weight loss
            • Reduce digestive problems
            • Increase collagen production
            • Reduce eczema

            Although healthy oils can be good for you in small amounts, it’s still important to watch your intake. Too much of any type of oil can be bad for the body, so be sure to stick to recommended daily amounts.

            You don’t need to give up oil to be healthy – just choose wisely.

            Featured photo credit: Huffpost via huffingtonpost.com

            Reference

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            Last Updated on August 15, 2018

            7 Amazing Things That Will Happen When You Do Plank Every Day

            7 Amazing Things That Will Happen When You Do Plank Every Day

            Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

            Video Summary

            Why is it important to train up our core strength?

            There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

            This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

            Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

            In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

            One Exercise, multiple benefits

            There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

            By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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            When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

            Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

            In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

            What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

            What will happen when you start doing planks every day

              1. You’ll improve core definition and performance: 

              Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

              • Transverse abdominis: increased ability to lift heavier weights.
              • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
              • Oblique muscles: improved capacity for stable side-bending and waist-twisting
              • Glutes: a supported back and a strong, shapely booty.

              2. You’ll decrease your risk of injury in the back and spinal column

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                Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                3. You’ll experience an increased boost to your overall metabolism

                  Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                  4. You’ll significantly improve your posture

                    Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                    A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                    A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                    On top of everything, someone with good posture looks better, healthier, and more confident.

                    5. You’ll improve overall balance

                      Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                      6. You’ll become more flexible than ever before

                        Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                        7. You’ll witness mental benefits

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                          Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                          How to hold a plank position

                          1. Get into pushup position on the floor.
                          2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                          3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                          4. Your head is relaxed and you should be looking at the floor.
                          5. Hold the position for as long as you can.
                          6. Remember to breathe. Inhale and exhale slowly and steadily.
                          7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                          Watch the video if you have any doubt!

                          Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                            How to improve your plank time gradually

                            1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                            2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                            3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                            Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                            Who Should Be Cautious Doing The Plank?

                            You need to be cautious doing Planking exercises if any of these risks apply to you:

                            • Prolapse
                            • After prolapse surgery
                            • Pelvic pain conditions
                            • Weak or poorly functioning pelvic floor muscles
                            • Previous childbirth
                            • Overweight

                            Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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