Vegetable Oil: Not as Healthy as You Think
We’ve all been taught that vegetable oils, also known as refined seed oils, are good for us, while natural fats like butter, ghee, and animal fats are bad. Government guidelines and medical associations encouraged us to switch to vegetable oils, and marketing ads convinced us that they were “heart-healthy” and safe. Unfortunately, these claims are still widely circulated today.
Vegetable oils include soy, canola, corn, sunflower, safflower, and cottonseed oils. The term “vegetable oil” gives the impression of something wholesome, conjuring images of broccoli or spinach—but have you ever wondered what a canola plant is?
Unlike real vegetables, “vegetable oils” are far from nutrient-dense whole foods. In fact, they are highly processed and offer little nutritional value.
Today, I’ll break down why these oils should be avoided and kept out of your diet as much as possible. To keep this concise, I’ve included references below if you’d like to explore this topic further.
The Importance of Fat in Your Diet
Fat is one of the body’s fundamental building blocks. The average human body is composed of 15–30% fat. More than 60% of your brain is made of fat, your cell membranes rely on fat for structure, and hormones are built from fat as well. Including fat in your diet is essential, but the type and quality of fat you consume matter greatly.
If you’re looking for healthier fats and tips on how to use them, I’ve linked a detailed post on that topic here.
The Big Plastic Bottle Warning
When browsing grocery store aisles, you’ve likely seen cooking oils in large, clear plastic bottles. That’s your signal to keep walking.
For decades, we were told that traditional fats like butter, ghee, and coconut oil were bad for our health, causing high cholesterol and heart disease. Instead, we were encouraged to consume polyunsaturated fatty acids (PUFAs), particularly those high in omega-6 fatty acids.
The Omega Fatty Acid Imbalance
Omega-3 and omega-6 are two essential fatty acids. Since the body cannot produce them, we must get them from our diet. While both are necessary, the balance between them is critical. Omega-3s are anti-inflammatory, while omega-6s are pro-inflammatory.
Ideally, the omega-3 to omega-6 ratio in the body should be around 1:1. However, many people today have ratios closer to 1:20 or even as high as 1:100 due to diets heavy in processed vegetable oils.
Why Are These Ratios So Skewed?
Vegetable oils, the kind sold in those large plastic bottles and used by many restaurants, are loaded with omega-6 PUFAs. These oils are not only highly processed but also chemically unstable. They degrade when exposed to heat, light, or oxygen, becoming oxidized or rancid before they even reach your kitchen.
Oxidized fats cause inflammation and oxidative stress in the body. Consuming omega-6 fats without balancing them with omega-3s creates the ideal conditions for chronic inflammatory diseases. This includes cognitive decline (like Alzheimer’s and dementia), breast cancer, mood disorders, gut issues, insulin resistance, obesity, arthritis, atherosclerosis, and more.
The Bottom Line
“Vegetable oils” are far from being a solution to health problems, especially heart disease. Instead of relying on these industrially processed oils, opt for healthier fats. Include fish, traditional animal fats, ghee, and plant-based oils like olive, avocado, and coconut oil in your diet.
I hope this summary has been helpful and eye-opening. Now, it’s time to toss out those “vegetable oils” and replace them with healthier alternatives!