Brenda Khan
Oils are types of fats that are liquid at room temperature and are made from either animal or plant fat. While some people advocate for the elimination of oil from one's diet, arguing that it is not a natural part of the human diet, others emphasize the presence of nutrients in oils that the body uses. Consuming oils can provide essential fats and help the body absorb fat-soluble vitamins such as A, D, E, and K. However, it is crucial to consider the type of fat and choose healthier unsaturated fats over saturated and trans fats, which can negatively impact cholesterol levels and increase the risk of heart disease and stroke.
| Characteristics | Values |
|---|---|
| Purpose in the diet | Supply calories, essential fats and fat-soluble vitamins |
| Recommended oils | Safflower, sunflower, corn, canola, soybean, nut oils |
| Fats to avoid | Saturated fats, trans fats |
| Fats to include | Monounsaturated fats, polyunsaturated fats, omega-3, omega-6 |
| Health benefits | Improve blood cholesterol levels, prevent blood clotting, lower risk of stroke, lower triglycerides |
| Health risks | Weight gain, heart disease, stroke, digestive issues, cell damage |
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What You'll Learn
Oil is a source of essential fats and calories
Oils and fats are essential in a diet as they are a source of energy and help support cell function. They also help the body absorb some nutrients and materials of important hormones. A gram of fat, whether saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrates and proteins.
The type of fat consumed is more important than the amount of fat consumed. A healthy balanced diet should include vegetables and fruits, whole grains, and protein from a variety of sources. It is important to limit the consumption of highly processed foods and choose whole, natural foods, especially more plant-based foods, to reduce the amount of saturated fat in your diet.
Oils and fats also help the body absorb fat-soluble vitamins such as vitamins A, D, E, and K. Any fat that is not used by the body's cells or turned into energy is converted into body fat. Hence, it is important to balance the amount of calories consumed with physical activity.
Some types of omega-3 and omega-6 fats cannot be produced by the body and must be included in the diet. Omega-6 fats are found in vegetable oils, while omega-3 fats are found in flaxseed (linseed) oil, rapeseed oil, walnuts, and eggs enriched with omega-3. Omega-3 fatty acids help prevent blood clotting, reducing the risk of stroke, and help lower triglycerides, a type of blood fat linked to heart disease.
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The type of fat consumed is important for health
While fats are essential for the body, it is important to eat the right kind. Eating too much of the wrong kinds of fats, such as saturated and trans fats, may raise unhealthy LDL cholesterol and lower healthy HDL cholesterol. This imbalance can increase your risk of high blood pressure, hardening of the arteries, heart attack and stroke. Saturated and trans fats tend to be more solid at room temperature, for example, butter.
Monounsaturated and polyunsaturated fats are the healthier options. Monounsaturated fats are found in avocados, peanut butter, nuts like almonds, hazelnuts, cashews, and pecans, and seeds, such as pumpkin, sesame, and sunflower seeds. They are also found in plant oils, such as olive, peanut, safflower, sesame, and canola oils. Polyunsaturated fats include omega-3 and omega-6 fatty acids. Omega-3 can help prevent blood clotting, reducing the risk of stroke, and also helps lower triglycerides, a type of blood fat linked to heart disease. Polyunsaturated fats are found in plant-based oils like soybean, corn, and safflower oils, and they're abundant in walnuts, flaxseeds, sunflower seeds, and fish like salmon, mackerel, herring, tuna, and trout.
Canada's Food Guide recommends a shift towards more plant-based foods to help reduce the amount of saturated fat in your diet. This can be achieved by limiting highly processed foods, which are a major source of saturated fats in the Canadian diet.
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Oils can cause digestive issues when rancid
Oils are an essential part of a healthy diet, as they supply calories and essential fats, as well as helping the body absorb fat-soluble vitamins such as vitamins A, D, E and K. However, it is important to choose healthier unsaturated fats, such as plant-based monounsaturated and polyunsaturated fats, as eating too much of the wrong kinds of fats, like saturated and trans fats, may raise unhealthy LDL cholesterol and lower healthy HDL cholesterol.
Oils can go rancid due to incorrect storage, exposure to heat, light, and oxygen, as well as contamination by environmental microorganisms. Rancid oils develop an undesirable flavour and smell, and can be harmful to health. Rancid oils form free radicals, which can cause long-term cell damage and increase the risk of chronic diseases such as Alzheimer's, diabetes, and certain types of cancer.
Consuming rancid oils can also cause digestive issues. Rancid oils can trigger distress in the digestive system, causing inflammation and irritation in the gallbladder and bile ducts. They can also cause diarrhoea or loose stools, which can lead to vitamin deficiencies as the body is unable to absorb the full nutritional value of food.
While consuming a small amount of rancid oil may not cause immediate harm, it is not healthy to consume rancid oils regularly over a long period of time. It is important to be aware of the signs of rancidity, such as an unpleasant taste or smell, and to take steps to prevent oils from going rancid, such as proper storage and reducing exposure to heat, light, and oxygen.
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Whole food sources of oil are healthier
Oils are fats that are liquid at room temperature, like vegetable oils used in cooking. They are not a food group, but they do provide important nutrients such as unsaturated fats and vitamin E. Unsaturated fats, such as polyunsaturated fats and monounsaturated fats, are considered "good" fats. They can reduce the risk of heart disease and improve "good" (HDL) cholesterol levels. Whole food sources of these fats include nuts, olives, some fish, and avocados.
Nontropical vegetable oils, such as safflower, sunflower, and corn oils, are considered healthier choices for cooking and preparing food than solid fats like butter, shortening, lard, and stick margarine. They are also healthier than tropical oils, such as palm and coconut oil, which are high in saturated fat. Solid fats and tropical oils are more likely to be highly processed, which can increase the amount of saturated fat, sugar, sodium, and trans fats in your diet.
When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon and no partially hydrogenated oils or trans fats. Common cooking oils that contain more unsaturated fats include canola oil, olive oil, and blends often labeled as "vegetable oil." These oils can be used to substitute butter, margarine, or solid fats in recipes.
Some specialty oils, including avocado, grapeseed, rice bran, and sesame, can be healthy choices but may be more expensive or harder to find. It is important to note that all oils are high in calories, so they should be consumed in moderation. Additionally, oils should not be heated above their smoke point, as this can degrade their nutritional content and create unhealthy compounds.
In summary, whole food sources of oil are healthier because they provide essential nutrients, contain higher levels of unsaturated fats, and are less likely to be highly processed or contain unhealthy additives.
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Oils can be replaced with healthier fats
While a small amount of fat is essential in a healthy, balanced diet, oils can be replaced with healthier fats. Fats provide essential fatty acids and help the body absorb vitamins A, D, and E. However, the type of fat consumed is more important than the amount. It is recommended to cut down on saturated fats and trans fats, which can increase the risk of heart disease and stroke by raising LDL cholesterol levels. Instead, opt for unsaturated fats, such as monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol and improve overall heart health.
Monounsaturated fats are found in avocados, olive oil, nuts, and seeds, while polyunsaturated fats include omega-3 and omega-6 fatty acids. Omega-3 fatty acids are found in flaxseed oil, rapeseed oil, walnuts, and oily fish, while omega-6 fatty acids are present in safflower, sunflower, and corn oils, as well as nuts and seeds. It is important to note that while omega-6 is consumed sufficiently by most people, omega-3 fatty acids are recommended to be consumed more by including at least two portions of fish in your weekly diet, one of which should be an oily fish.
By choosing whole, natural foods and limiting highly processed options, you can effectively reduce your saturated fat intake. Canada's Food Guide recommends a shift towards more plant-based foods, as they are typically lower in saturated fats. Additionally, when reading nutrition labels, aim for options that are low in saturated fat, which is typically listed as "sat fat" or "saturates".
It is worth noting that dietary cholesterol only affects some individuals. For healthy people without a history of heart disease, diabetes, or high cholesterol, consuming one egg per day does not increase the long-term risk of heart disease. However, if you have any of these conditions, it is advisable to consult your healthcare provider for personalized recommendations regarding cholesterol and fat intake.
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Frequently asked questions
Oil is a type of fat that is liquid at room temperature and provides essential calories. Oils and fats help the body absorb fat-soluble vitamins such as A, D, E and K.
Liquid non-tropical plant oils such as canola, soybean, corn, safflower, sunflower and nut oils are considered healthier alternatives to saturated fats like butter, coconut and palm oils.
Healthy oils are a good source of polyunsaturated fats, which can help lower bad cholesterol levels (LDL cholesterol). Omega-3, a type of polyunsaturated fat, can also help prevent blood clotting and reduce the risk of stroke.
Consuming high levels of saturated or trans fats can lead to heart disease and stroke. Unhealthy oils can also cause digestive issues, including upset stomachs, indigestion and loose watery stools.
Yes, whole food sources of oils like nuts, seeds and avocados provide the same health benefits without the risks associated with processed oils.
