Vegetable Oil And Keto: A Good Mix?

The ketogenic diet is a high-fat, low-carb diet that has become increasingly popular in recent years. While the keto diet does encourage a high intake of fats, not all fats are considered equal, and there is much debate surrounding the use of vegetable oils.

Vegetable oils, such as soybean, corn, and canola oil, are highly processed and contain high levels of omega-6 fatty acids, which can contribute to increased inflammation in the body. Some keto advocates claim that these oils are just as harmful as smoking cigarettes and can increase the risk of chronic illnesses like cancer. However, experts refute these claims, stating that there is no evidence to support the notion that vegetable oils are worse for health than smoking.

While vegetable oils may not be the ideal choice for a keto diet, it is important to note that the overall diet and lifestyle of the individual also play a significant role in their health outcomes.

Vegetable oils are rich in linoleic acid and omega-6 fatty acids

Vegetable oils are rich in linoleic acid, an omega-6 fatty acid, and alpha-linolenic acid, an omega-3 fatty acid. These are considered essential fatty acids because they cannot be synthesised by humans.

Linoleic acid makes up around 55% of soybean oil, 55% of cottonseed oil, 57% of corn oil, and 28.1% of canola oil. Safflower oil can contain up to 70% linoleic acid, and sunflower oil more than 60%.

Linoleic acid may stunt weight loss and cause inflammation. It is also highly unstable, so it oxidises when exposed to high temperatures. This can lead to the development of atherosclerotic plaques and increase the risk of heart disease.

The American Heart Association recommends replacing saturated fats with vegetable oils, but this advice has been challenged by several studies.

Alternatives to Vegetable Oils

Extra virgin olive oil, avocado oil, and coconut oil are all good alternatives to vegetable oils.

The Bottom Line

Vegetable oils are not a good choice for a healthy ketogenic diet.

Vegetable oils are highly processed

The process of extracting vegetable oils can be done through mechanical or chemical extraction. Mechanical extraction is typically used for more traditional oils, such as olive or coconut oil, and is the preferred method in the US and Europe. This method includes expeller pressing, screw pressing, ram pressing, and ghani.

Chemical extraction, on the other hand, is done using a solvent, usually hexane, and is a quicker and cheaper process. This technique is used for most "newer" industrial oils, such as soybean and corn oils. After extraction, the solvent is evaporated by heating the mixture to about 149 °C (300 °F).

Vegetable oils can also be partially or completely hydrogenated to increase their melting point. This process involves raising a blend of vegetable oil and a metal catalyst to very high temperatures and introducing hydrogen. This breaks the double bonds between carbon atoms, creating single-bonded carbon atoms with individual hydrogen atoms. Partially hydrogenated oils have been linked to an increased risk of mortality from coronary heart disease and other health risks.

Vegetable oils are not natural

Highly Processed

Vegetable oils are highly processed and refined, and their production involves extensive processing and chemical extraction methods. While food processing is not inherently harmful, health-conscious consumers prefer whole foods, and it is advisable to prioritise unprocessed and minimally processed options.

Ultra-Processed

Vegetable oils fall into the category of ultra-processed foods, which are products formulated primarily from substances derived from foods and additives, with minimal whole food content. These oils are extracted from seeds or other parts of edible plants using chemical solvents or oil mills. The extracted oil then undergoes further purification and refining processes and may be chemically altered.

Health Concerns

The high level of processing and refining makes vegetable oils prone to oxidation, which can lead to rancidity. Additionally, vegetable oils are rich in omega-6 fatty acids, particularly linoleic acid, which can contribute to inflammation and impaired gut health when consumed in excess. While omega-6 fatty acids are essential, the optimal ratio of omega-6 to omega-3 fatty acids is between 1:1 and 4:1. However, due to the increased consumption of vegetable oils, this ratio has shifted drastically and can be as high as 20:1 in some cases.

Alternatives

Instead of vegetable oils, it is recommended to prioritise healthy fats such as animal fats and olive oil. Natural cooking fats like butter, ghee, tallow, lard, and olive oil are great choices for cooking and dressing. Avocado oil, coconut oil, and MCT oil are also good alternatives for high-heat cooking and adding extra fat to keto meals.

Vegetable oils are linked to inflammation

Vegetable Oils and Inflammation

Vegetable oils are a common ingredient in many kitchens, but are they good for your health? Vegetable oils are rich in linoleic acid, an essential nutrient and omega-6 fatty acid. While some claim that vegetable oils are linked to inflammation in the body, others disagree. So, what does the research say?

The Link Between Vegetable Oils and Inflammation

Some studies have suggested that vegetable oils, due to their high linoleic acid content, can contribute to inflammation in the body. Linoleic acid is said to turn into pro-inflammatory compounds called eicosanoids, which trigger an immune response and create low-level inflammation. This type of chronic, low-grade inflammation is believed to be a contributing factor to various diseases, including heart disease, type 2 diabetes, Alzheimer's, and cancer.

However, other studies refute this claim. Researchers from the University of Missouri and the University of Illinois found no association between vegetable oil consumption and indicators of inflammation in the body. They analyzed 15 clinical trials involving 500 adults consuming different forms of fats and oils. Their findings suggested that consuming linoleic acid does not increase the risk of inflammation.

The Bottom Line

While there are conflicting opinions on the link between vegetable oils and inflammation, it is important to consider the quality and processing of the oils, as well as the overall diet and lifestyle habits of individuals. More research is needed to definitively conclude whether vegetable oils play a significant role in promoting inflammation in the body.

Vegetable oils are linked to an increased risk of cancer

Vegetable Oils and Cancer Risk

Vegetable oils are a controversial topic in the health and nutrition sphere, with some sources claiming they are linked to an increased risk of cancer. While there is ongoing research and debate about the health effects of vegetable oils, it is important to examine the available evidence and make informed decisions about their inclusion in one's diet.

The Link to Cancer

Vegetable oils, such as soybean oil, corn oil, and sunflower oil, have been a common component of processed foods over the last 50 years. However, these oils are rich in linoleic acid and other inflammatory and easily oxidized omega-6 fatty acids. High consumption of omega-6 fatty acids can lead to an imbalance with omega-3 fatty acids, which are essential for maintaining a healthy brain. This imbalance has been associated with an increased risk of various cancers, heart disease, inflammation, and neurogenerative diseases.

When heated, certain vegetable oils can release toxic chemicals called aldehydes, which have been linked to cancer and neurogenerative diseases. A study by Professor Martin Grootveld of DeMontfort University found that a meal fried in vegetable oil can contain 100 to 200 times more aldehydes than the daily limit set by the World Health Organization (WHO). This finding highlights the potential dangers of consuming vegetable oils, especially when used for cooking at high temperatures.

Recommendations and Alternatives

While the link between vegetable oils and cancer risk is a concern, it is important to interpret the evidence in context. The World Cancer Research Fund reviewed the scientific literature on fats, oils, and cancer risk and concluded that there was no evidence that consuming vegetable and seed oils in moderation increases cancer risk. In fact, these oils can help the body absorb certain vitamins when consumed in small amounts.

However, it is worth noting that many processed foods, such as cakes and biscuits, contain high levels of vegetable oils, which contribute to their high kilojoule content. Frequent consumption of these processed foods can lead to weight gain and obesity, which are risk factors for certain cancers. Therefore, it is generally recommended to limit the intake of processed foods and prioritize a balanced diet rich in fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats.

When it comes to cooking oils, alternatives such as extra virgin olive oil, avocado oil, coconut oil, and red palm oil are recommended due to their high smoke points and oxidative stability. These oils also offer additional health benefits and are a good source of nutrients.

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