Advertising
Advertising

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:

Advertising

  • 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.

Advertising

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.

    Advertising

    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:

        Advertising

        • 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

            More by this author

            Eloise Best

            Eloise is an everyday health expert and runs My Vegan Supermarket, a vegan blog and database of supermarket products.

            Why We Lose Motivation Once in a While and How to Fix It 4 Simple Ways to Make Boring Work Become Interesting The One Rule to Keep Every Conversation Going Naturally Sorry, These Phrases in Conversations Do Not Make You Funny, but Boring See How You Don’t Have To Start Your Weight Loss Journey Sweaty!

            Trending in Health

            1 27 Healthy Pressure Cooker Meals (with Easy Recipes) 2 10 Ways a Silent Retreat Improves Your Mental Health 3 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 4 The Best Foods to Eat and Avoid When You Have Diarrhea 5 25 Quick and Healthy Lunch Ideas for Work

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on November 11, 2019

            How to Improve Memory and Boost Your Brainpower

            How to Improve Memory and Boost Your Brainpower

            Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

            To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

            Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

            1. Exercise and Get Your Body Moving

            Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

            Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

            To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

            Advertising

            2. Eliminate Stressors and Seek Help If You’re Depressed

            Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

            If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

            Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

            3. Get a Good Night’s Sleep and Take Naps

            Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

            Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

            4. Feed Your Brain

            Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

            Advertising

            This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

            Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

            Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

            5. Eat Breakfast and Make Sure It Includes an Egg

            According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

            Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

            Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

            Advertising

            6. Write it Down

            If there’s something you want to remember, writing it down can help.

            It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

            You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

            7. Listen to Music

            Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

            8. Visual Concepts

            In order to remember things, many people need to visualize the information they are studying.

            Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

            Advertising

            Here, you can learn How to Become a Person Who Can Visualize Results.

            9. Teach Someone Else

            Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

            Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

            10. Do Crossword Puzzles, Read or Play Cards

            Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

            So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

            Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

            More About Boosting Memory

            Featured photo credit: Pexels via pexels.com

            Read Next