Vegetable oils, such as soybean, corn, and canola oil, have long been a staple in many people’s diets. These oils are commonly used for cooking, baking, and as ingredients in processed foods. However, many health experts agree that vegetable oils may contribute to inflammation and weight gain, which means you may want to cut them out of your diet (which should be rich in anti-inflammatory foods) as much as possible in order to keep your body happy and healthy.
To learn more about how these popular oils could be taking a toll on your health, we spoke to health experts Jenny Smith, certified functional medicine health coach, ASYSTEM’s registered nutritionist, Jay Cowin, and Kelsey Mauro, functional medicine gut health consultant. They told us that the high omega-6 fatty acid content, low nutrients, and whopping calorie count all make these oils detrimental to your overall health. Find all of their expert insight below!
Vegetable oils
One reason that vegetable oils may lead to inflammation and weight gain is the fact that, as Mauro notes, they’re "processed with multiple chemicals and are super rich in omega-6 fatty acids,” which she explains "are a key contributor to inflammation" and "can lead to chronic inflammatory diseases and an increased risk of obesity." Omega-6 fatty acids are essential fatty acids that are necessary for our health, but they can also contribute to inflammation when consumed in excess. Most vegetable oils are high in omega-6 fatty acids, with soybean oil containing the highest amount.
“These oils, once processed, are primarily composed of polyunsaturated fatty acids, or PUFAs," Smith explains further. "When we ingest them, our bodies attack them as a foreign substance, leading to inflammation and almost all diseases.” Yikes!
Additionally, Cowin points out that vegetable oil “also contains only trace amounts of nutrients, meaning cooking with this oil doesn't provide much benefit to your body or diet compared to other oils that are higher in unsaturated fats like olive oil.”
Another reason that vegetable oils could be holding you back from your weight loss goals is that they are high in calories and can contribute to excess calorie intake. While all fats contain a high number of calories per gram, vegetable oils are particularly calorie-dense. For example, a single tablespoon of vegetable oil contains around 120 calories, which can add up quickly if you are using it frequently in cooking or as an ingredient in processed foods. In fact, as Smith points out, “The average American gets about 80% of their calories from seed oils." That’s some serious calorie business!
In addition to contributing to inflammation and weight gain, vegetable oils may also have negative effects on the gut microbiome. The gut microbiome is the collection of bacteria and other microorganisms that live in the digestive system and play a key role in overall health. Some studies have suggested that vegetable oils may alter the balance of the gut microbiome in a way that may contribute to inflammation and other health problems. This is just one more reason that, overall, it’s best to avoid them as much as possible.
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Healthier alternatives to vegetable oils
So, what can you do if you want to avoid vegetable oils? One option is to use alternative cooking oils, such as olive oil or coconut oil, which are lower in omega-6 fatty acids and have been shown to have anti-inflammatory effects. These oils may also have other health benefits, such as improving heart health and aiding in weight loss.
Another option is to avoid processed foods and cook at home using whole, unprocessed ingredients. This can help you to control the ingredients that go into your meals and minimize your intake of vegetable oils.
The bottom line is that, ultimately, vegetable oils may contribute to inflammation and weight gain and should be avoided as much as possible. While it may be difficult to completely eliminate these oils from your diet, choosing alternative cooking oils and cooking at home using whole ingredients can help you to reduce your intake of these potentially harmful oils.
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