You have probably heard the endless debates about which types of fats and oils are best for our health. Yet, recent discoveries have shown that some cooking oils, deemed healthy, may actually cause harm when used to cook food. Heated polyunsaturated fats, found in vegetable oils like corn, sunflower, and soybean oil, release high concentrations of aldehydes, which have been linked to cancer. To put this into perspective, a meal of chicken strips and fries cooked in vegetable oil can contain up to 200 times the daily limit of aldehydes deemed safe by the World Health Organization.
As if the cancer risk wasn’t enough, research also suggests that vegetable oils rich in omega-6 fatty acids may negatively impact brain health. According to a professor at Oxford University, consuming a diet high in omega-6 fatty acids can reduce the levels of omega-3 fatty acids in the brain, possibly contributing to mental health issues and learning difficulties like dyslexia.
Cooking with vegetable oils, especially at high temperatures, can result in complex chemical reactions, causing these oils to turn into hazardous, toxic compounds. So, what are the healthier alternatives? Let’s take a closer look at some traditional cooking fats that your grandma might have used.
Butter: The Natural Choice
Butter has often been blamed for causing heart disease since the 1970s, despite the lack of scientific evidence to support this claim. Butter is a completely natural fat and has been found to provide numerous health benefits, including protecting against diseases such as arthritis and osteoporosis. Natural fats like butter can also give our skin a healthy glow, improve our energy levels, and even help balance our hormones.
Lard: Stable and Natural
Once a staple in many kitchens, lard has become a stigmatized fat. Ironically, this natural fat doesn’t contribute to obesity like its synthetic counterparts. Unlike some other fats, lard is considered stable—a heat-resistant fat that doesn’t transform into trans fats when heated. This makes lard a safer alternative for cooking.
Coconut Oil: The Tropical Superstar
While coconut oil has only recently gained popularity in the United States, it has been used for centuries in Asian cultures. Coconut oil provides numerous benefits to our bodies, as it raises the levels of high-density lipoproteins (the good cholesterol), boosts immunity, and fights the aging process. A bonus for those looking to manage their weight, coconut oil is known to increase metabolism—a claim that has been supported by scientific studies.
Olive Oil: A Mediterranean Classic
Olive oil, a staple of the Mediterranean diet, has long been known for its health benefits, including its potential to reduce the risk of heart disease. When using olive oil for cooking, opt for the extra-virgin variety, as it is extracted through a cold-pressing process that helps to retain its healthy nutrients. Keep in mind that olive oil has a lower smoke point compared to other oils, making it better suited for lower-heat cooking methods.
Avocado Oil: A Nutrient-Rich Powerhouse
Avocado oil has gained attention as a healthy alternative due to its nutrient-dense profile. It is rich in monounsaturated fats, vitamins, and antioxidants, all of which help to promote overall health. Avocado oil has a high smoke point, making it suitable for high-heat cooking methods like stir-frying and sautéing. Additionally, it has been found to increase the absorption of nutrients from other foods, like vitamins A, D, E, and K, when consumed together.
In summary, it’s time to rethink the use of vegetable oils in our meals and seek out the healthier options our ancestors used. By selecting natural alternatives such as butter, lard, coconut oil, olive oil, and avocado oil, we not only protect our bodies from potential harm but also provide nourishment and promote overall health. Remember to heed your grandma’s advice—natural, time-tested ingredients are still the best way to go.
