Uncovering the DANGERS of vegetable oil: What are better alternatives?
11/11/2019 // Grace Olson // Views

Vegetable oil – despite having the word “vegetable” in it – isn't really healthy. Unfortunately, many people seem to think it's a healthy option, even as more and more health professionals and nutritionists say otherwise.

The problems with vegetable oil

Before picking up a bottle of vegetable oil in the market, consider these things:

1. It has too many things mixed in

The term “vegetable oil” is a misnomer: The oil is made using different kinds of seeds, including sunflower seeds, rapeseeds, and soybeans, among others. Just like other oils, it contains 120 calories and 14 grams of total fat per tablespoon.

A key problem with vegetable oils is how they are made in the first place:

  • The plants which grow the seeds are most likely heavily treated with pesticides
  • Oils are extracted using a petroleum solvent
  • Their color is improved by adding more chemicals
  • Manufacturers deodorize the oil to remove the ghastly smell from chemical processing

From the get-go, vegetable oil is not as natural as its name implies. Moreover, because it comes from different kinds of seeds, buyers are never truly sure of what is in there. A person allergic to one of those seeds faces a problem if the list of ingredients is not clear.

2. It has too much trans fats

Manufacturers often hydrogenate vegetable oil to prevent deterioration. In this process, hydrogen molecules are added in order to alter the texture and extend its shelf life. A lot of food manufacturers opt to use vegetable oil for these reasons.


While this process prevents the oil from oxidizing, it creates a new problem – trans fats. Foods with high amounts of trans fats increase the risk of chronic diseases, such as cardiovascular disease and cancer. (Related: Vegetable oil consumption now linked to trans-fats and pesticides found within human tissues.)

3. They are high in omega-6 fatty acids

The body needs both omega-3 and omega-6 fatty acids. Both participate in a wide array of bodily functions needed to ensure the body’s health. However, research shows that more and more diets are centered around foods that are high in omega-6 fatty acids. Vegetable oil is one of those foods.

Too much omega-6 fatty acids contribute to chronic inflammation. Moreover, it results in an increased risk of different conditions, such as obesity, arthritis, and inflammatory bowel disease.

Healthier alternatives to vegetable oil

Vegetable oil does have its negative qualities, but that doesn't hold true for all plant-based oils. In particular, cold-pressed oils -- those extracted by pressing and crushing the seeds -- are packed with health benefits.

Instead of choosing vegetable oils, pick up these healthier alternatives instead:

  • Olive oil – It is rich in healthy monounsaturated fats. It also contains antioxidants, which help fight against free radicals. They can be used for sautéing and added to salad dressings.
  • Avocado oil – Like olive oil, avocado oil is also filled with healthy fats. It helps in nutrient uptake and other health benefits. One key feature of avocado oil is that it can be used for high-heat cooking (500 degrees F).
  • Coconut oil – There are a lot of mixed views on coconut oil because they contain a lot of saturated fat. However, recent studies reveal that 40 percent of these fats are made up of lauric acids, which help increase HDL (good) cholesterol.

Learn more about which healthy foods to pick the next time you're grocery shopping at CleanFoodWatch.news.

Sources include:


Healthline.com 1


Healthline.com 2


Healthline.com 3

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