Is Oil Good or Bad for You?

olive oil
Vegetable oils are plant-based, but they are not whole foods. Basically, oil is just fat extracted from olives, nuts, seeds, corn, palm, coconuts, or other sources. Oils are the processed remains of plant foods and have little nutritional value.

Vegetable oils are plant-based, but they are not whole foods. Basically, oil is just fat extracted from olives, nuts, seeds, corn, palm, coconuts, or other sources. Oils are the processed remains of plant foods and have little nutritional value.

Isn’t olive oil good for your heart?

Not really. All oils weaken the endothelial cells that line your arteries. Olive oil jumped to the top of the health food list due to the popularity of the Mediterranean Diet. However, Mediterranean people most likely have healthier hearts due to their higher intake of vegetables and fruits, and low consumption of red meat and processed foods, not necessarily their consumption of olive oil. Olive oil is among the healthiest of oils, but that doesn’t mean you should be adding it your diet.

Omega’s 3 and 6

Another misconception about oil was generated by reports that people need to consume more Omega 3 fatty acids, from fish, nuts, seeds, and olive oil. The reality is, that people need to reduce consumption of all oil. We are supposed to have a balance of Omega 3 and Omega 6 fatty acids, a ratio of 1:1. The Standard American Diet (SAD) contains vastly more Omega 6 fatty acids because they are prevalent in processed foods, which contain corn, soybean, sunflower, or safflower oils, so people eating the SAD have an Omega 3:Omega 6 ratio, by some reports, of around 1:30.

The answer is not to increase consumption of Omega 3 fatty acids, but to decrease the intake of foods high in Omega 6 by reducing or eliminating processed foods.

Fat = Calorie Dense

Since fat contains twice the calories per measure than carbohydrates and protein, a food that is 100% fat is extremely high in calories. You can enjoy 3 cups of air-popped popcorn for about 90 calories, but cook it in just 2 tablespoons of oil and you will consume over 300 calories. You do need to consume fat, but it’s much healthier to consume whole, fiber-rich fat sources like avocados, nuts, seeds, beans, seaweed, and tofu.

Cooking without oil

It’s not hard to cook without oil, and one of the benefits is realizing how oil masks the flavors of food. When stir-frying, heat the pan before you add your food. If the food starts to stick, add a splash of water and continue stirring. For baked goods, there are several plant-based substitutions for oil or butter, like applesauce or almond butter. Instead of tossing vegetables in oil prior to roasting, try tahini mixed with a little mustard, curry powder, or hot sauce. 

Share:

Share on facebook
Share on twitter
Share on pinterest

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Posts

Cardio blast

Cardio Blast & Core Workout

This 15-20 minute cardio and core workout is easy to fit in as an addition to a weight-training day, as a quick travel workout, or whenever you’re short on time.

Hemp Seed Parmesan Cheese

This is my favorite parmesan cheese-like topping for pasta, potatoes, salads, and soups. You can also make this recipe with the same quantity of walnuts if you prefer. I store my parmesan in a mason jar fitted with a top from a parmesan cheese bottle

Splendid Spoon Noodle Bowls

You know I am all about home cooking, but sometimes you need a little help! Splendid Spoon is a great resource for healthy, whole-food, plant-based meals on the go. Their smoothies, soups, and rice bowls have been lifesavers for me when I need to pack

avocado cilantro dressing

Avocado Cilantro Salad Dressing

This avocado and cilantro salad dressing is super easy to blend up in a hot minute! It is also a great use for avocados and fresh cilantro that are past their short prime. Instead of tossing out your slightly brown avocado and wilted cilantro, toss