pantry challenge: oils & fats
Happy ‘National Nutrition Month’!
By the end of this post - and in honor of National Nutrition Month - I want you to take away one main thing:
What oils/fats to avoid and which to welcome into your diet and home.
Here we go!
THE ‘WHAT’
Industrial seed oils are the most commonly used and consumed fats - not only in the average household, but in PACKAGED/PROCESSED products and FAST FOOD establishments and RESTAURANTS. We want to limit consumption of these fats as much as possible.
THE ‘WHY’
Let’s look at 2 main reasons here:
Cellular Damage: Oxidation and Free Radicals. To extract the oils from the seeds they are heated to extremely high temperatures, causing the fats to oxidize and creating byproducts that are harmful to our health. They are then processed with a petroleum-based solvent to extract more oil and finally given chemical baths to remove the ensuing and odors and grayish coloring that resulted from all that processing.
Not pretty. But you’d never know just by looking at them. And catch this - that deodorization process actually results in the production of TRANS FATS, which are well known to be incredibly harmful to our health.
Fast food establishments and many restaurants re-use these types of (cheap) refined oils in fried foods. When these oils are repeatedly heated - even MORE toxic byproducts are created … which we then consume in the prepared food. Consumption can lead to production of an incredible amount of free radicals causing oxidative stress throughout the body. This manifests in a number of ways including high blood pressure, cardiovascular disorders, digestive problems and liver damage.
When these oils are exposed to light, heat or chemicals, they oxidize and degrade into trans fats–which promote cardiovascular disease and type 2 diabetes–and can lead to DNA damage, promoting aging and chronic disease. Think about the plastic containers most oils are sold in - and how long they were sitting in warehouses or in transit after the manufacturing process. Along these lines - please don’t store your cooking oils in the garage!!
2. Chronic Inflammation: Imbalance of Omega-6:Omega-3 Fatty Acids. Industrial seed oils are the highest source of Omega-6 fatty acids in the Standard American Diet (SAD - very apt acronym). The balance of Omega-6 and Omega-3 fatty acids in our ancestors - and what is ideal - is 1:1 or 2:1. We should be shooting for below 4:1. We absolutely do need Omega-6s; however - due to its prevalence in packaged and processed foods, and use in our modern western diet, the estimate is now closer to 20:1!! Let that sink in.
It’s no coincidence that chronic disease, inflammation and autoimmune conditions are off the charts compared to 50 years ago.
Chronic Inflammatory Conditions that have been linked to this imbalance and over-consumption on industrial oils:
Asthma
Persistent Weight Gain
Autoimmune Conditions
Cognitive/Neurological Conditions - depression, anxiety, dementia
Diabetes and Obesity
Heart Disease
Infertility
Gut Issues - IBS, IBD
Osteoarthritis
Shocking and scary, yes.
BUT - you can easily DO SOMETHING about it!
THE ‘HOW’
Go to your kitchen cabinet.
Pull out all of your oils.
🚮 TOSS the “HATEFUL 8”:
Canola (AKA vegetable or rapeseed)
Soybean
Sunflower
Safflower
Grape Seed
Cottonseed
Corn
Rice Bran
If you’re saying “Well damn - now I don’t have any oils left!” -> grab a piece of paper and make a shopping list:
2. 🥑 ADD these “FABULOUS 5” healthful fats/oils:
Coconut oil
Avocado oil
Grassfed butter
Grassfed ghee
Extra virgin olive oil (NOT for cooking - only for salad dressings, drizzling as a finishing oil)
3. 🔎 BE A LABEL DETECTIVE : Watch for the above industrial seed oils on products you buy. The most common products my clients discover they regularly buy containing these oils are salad dressing and organic snacks like crackers, which are pitched as ‘healthy’ and ‘all-natural’ but use sunflower, safflower, soy and/or canola oil as the #1 ingredient. For salad dressing, make your own or opt for healthier brands like Primal Kitchen that use avocado oil as their base. Some other brands like Briannas and Newman’s Own do have a few options that utilize avocado and/or olive oils as their base. Always flip the bottle and READ.
4. 🎣 EAT MORE WILD CAUGHT FISH: Wild caught salmon and sardines are high in Omega-3s, which can support bringing the two fatty acids into an optimal - and healthful - balance. Be wary of fish oil supplements, as those you find in bulk and in the grocery stores are often oxidized during transport and storage, aren’t sustainably sourced, are low-quality and often contain unhealthy additives. Flax seeds are a great source of Omega-3s as well - be sure to buy them whole and grind yourself as their fats oxidize quickly.
Don’t be a victim of modern epidemics - choose to be the Advocate and Architect of your health.
If you’re ready to really start detoxing from the harmful substances that have woven their way into the fabric of our lives - book a Free Discovery Call. It’s never too soon or too late - let’s get you back on the right path!
To your thriving health - body, mind & spirit💫
~Nicole
Recommended studies to read regarding industrial seed oils:
https://pubmed.ncbi.nlm.nih.gov/12442909/
https://pubmed.ncbi.nlm.nih.gov/22334255/
