Know Your Oils

Are you confused about oil? Baffled about which one to buy for a healthier you? With all the choices out there from olive to canola and corn oil, consumers are nutritionally bewildered. Truestar is here to the rescue as we give you all the information you need to choose the healthiest oil.

Monounsaturated Fats and Oils
Most people know that olive oil is a healthy fat. Research shows that having olive oil along with other monounsaturated fats (canola oil, peanuts and peanut oil, avocado, cashews, almonds and most other nuts) in the diet is associated with numerous health benefits including less heart disease and cancer. In fact, monounsaturated oils have been shown to lower “bad” cholesterol, called low-density lipoprotein (LDL), and raise good cholesterol, known as high-density lipoprotein (HDL).

When buying olive oil, be sure to choose extra-virgin olive oil (from the first pressing of the olives) as it has been processed the least and contains more protective compounds than regular or light olive oil. Store olive oil in a cool and dark place as light and heat can destroy the oils beneficial properties. Also, keep it sealed tightly as oxygen promotes rancidity.

Cooking Tip: Olive oil should not be used to deep fry foods, as heat will change the structure of the oil. It is best to use olive oil uncooked such as a spread for bread or used in a homemade salad dressing. However, olive and canola oil, both rich in monounsaturated fat, can be used for cooking dishes such as stir-fries.

Polyunsaturated Fats and Oils
There are two types of polyunsaturated fats: omega-6s and omega-3s. Omega-6 polyunsaturated fats are found in vegetable oils including soybean, sunflower, safflower, corn and sesame. Our bodies need omega-6 oils as they contain linoleic acid, an essential fat that the body cannot make on its own. The problem is that our modern diet is supplying too much omega-6 fats—found in the corn oil and vegetable oils used in so much processed and fast foods. Unfortunately, too much omega-6 in the body can cause inflammatory reactions, raise your blood pressure, lead to blood clots that can cause heart attack and stroke, exacerbate autoimmune conditions (e.g. Crohn’s, colitis and arthritis) and cause your body to retain water.

On the other hand, we are not eating enough of the healthy omega-3 polyunstaurated fats, which can reduce the risk for heart disease and cancer and improve mental health. Omega-3 fats are found in cold-water fish and fish oil, flaxseed and flaxseed oil, hemp, walnuts and walnut oil, and soybeans.

It is best to use oils rich in omega-3 polyunsaturated fats to ensure a balance of omega-6 to omega-3, as getting too much of one kind can lead to deficiencies in the other.

Cooking Tip: Try adding flaxseed oil to your diet in smoothies, yogurts or as a dressing for your salad.

Saturated Fats
Saturated or “bad” fat is the main dietary cause of high blood cholesterol. Eating large amounts of saturated fat increases the level of LDL (bad) cholesterol in the body causing damage to the arterial walls of the heart. This could increase the risk for heart disease, stroke and other vascular disturbances. Oils rich in saturated fat include coconut oil, palm oil and palm kernel oil (known as tropical oils). Saturated fat is also found mostly in foods from animals such as beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheese and other foods made from whole milk. Saturated fat intake should be kept to a minimum.

Trans Fats
Trans Fatty Acids (TFAs) are produced when polyunsaturated oils are hydrogenated (adding a hydrogen) to make them into solid foods. This process is done to keep foods fresh on the shelf longer, as well as to create a solid food or spreadable product such as margarine. Unfortunately, studies show that TFAs raise total and LDL (bad) cholesterol levels, while lowering HDL (good) cholesterol levels. TFAs are bad for the heart and the heating of the oil to extremely high temperatures (done in hydrogenation) can release free radicals, which are precursors to cancer-causing agents in your body. Trans fats are also known as hydrogenated fats and are found in foods made with shortening, margarines, snack foods, fast foods, deep fried foods, baked goods and many prepared foods. Trans fats are also found naturally in small amounts in foods such as beef, pork, lamb and butterfat in butter and milk. Limit the intake of trans fats, wherever possible.

Click here for a table of the Percentage of Specific Types of Fat in Common Oils and Fats.

Truestar cares about your health and wants you to feel and look your best. See Truestar meal plans to start eating delicious and tasty healthy meals.