Cooking Oils--The Good, the Bad, the Ugly
You may consider food a significant contributor when taking preventative measures for your health. For a small step in the right direction, learn more about staple ingredients like cooking oils, and see if you should make the switch.
Canola oil
Canola oil is a mild yellow oil that Canadian scientists created through the traditional plant breeding of rapeseed. It can be considered a favorite cooking oil as one of the most widely used oils in America. (United States Department of Agriculture) Many studies have concluded that Canola oil can help eaters meet the recommended daily fat consumption and regulate cholesterol levels (pg. 372, Lin). These studies found these positive impacts when comparing canola oil to dairy and animal fat.
Studies also demonstrated that replacing canola oil with animal fats in manufacturing dairy products reduced total cholesterol. These studies only showed significant benefits compared to typical Western diets high in animal fats. (pg. 376, Lin)
There was no significant increase in the ratio of HDLs (good cholesterol) with the use of canola oil (pg. 377, Lin), while LDLs (bad cholesterol) were reduced compared to a typical Western diet. (Canola Council)
Some studies even found improved insulin sensitivity. (pg. 381, Lin)
Overall, canola oil was demonstrated to positively impact health by reducing disease risk compared to a typical Western diet. However, long-term use of canola oil can negatively impact brain health for those at risk for Alzheimer’s and other cognitive-impacting diseases. (Medical Express)
Coconut Oil
Coconut oil has a medium smoke point and light coconutty flavor, making it a delicious choice for stir-fries, soups, and rice. Compared to many other vegetable oils, it has been shown to increase cholesterol levels for both good and bad. This increase in good cholesterol was significant in comparison with other vegetable oils.
One study demonstrated reduced LDLs and raised HDLs in comparing butter and coconut oil. (Khaw)
Coconut oil showed no significant benefits compared to other vegetable oils like olive oil. (Nithya)
Some benefits may be attributed to coconut oil, including cancer-preventing, diabetes-preventing, antioxidant-boosting, anti-inflammatory, and antimicrobial effects. However, there are not enough scientific studies backing these claims definitively. (Deen)
The lipid content in coconut oil can help serve as a natural antibiotic, but more scientific research is needed to prove it conclusive. (Joshi)
Overall, excessive use of coconut oil is discouraged due to the increase in Total Cholesterol compared to vegetable oils. However, it is still a better alternative than animal fats and butter.
Olive Oil
Olive oil has many scientifically proven health benefits. It has a significant positive health impact when consumed in high volume with a Mediterranean diet. Studies prove no significant risk of weight gain at high consumption, and some even demonstrate weight loss. (S38, Sayon) Other studies demonstrated a reduced risk of cardiovascular disease (S45, Sayon) and a significant impact on protection against cardiovascular disease. (S97, Buckland)
Studies show consumption of olive oil reduces mortality risk by around 25% independent of a Mediterranean diet (S96, Buckand)
Many studies also demonstrated that the use of olive oil is cancer-preventing. Especially breast and digestive system cancers (S98, Buckland). It may also serve as a prevention of diabetes, obesity, and chronic inflammation.
Subscribe for Part 2 on cooking oils discussing: Sunflower Oil, Avocado Oil, Sesame Oil, and Herb-Infused oils.
References and Additional Reading:
Olive oil
Buckland, G., & Gonzalez, C. (2015). The role of olive oil in disease prevention: A focus on the recent epidemiological evidence from cohort studies and dietary intervention trials. British Journal of Nutrition, 113(S2), S94-S101. doi:10.1017/S0007114514003936
Sayon-Orea, C., Carlos, S., & Martínez-Gonzalez, M. A. (2015). Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review. The British journal of nutrition, 113 Suppl 2, S36–S48. https://doi.org/10.1017/S0007114514002931
Canola Oil
https://www.fuckcancer.org/canolaoilhealthrisks/
https://medicalxpress.com/news/2017-12-canola-oil-linked-worsened-memory.html
https://link.springer.com/article/10.1007/s11745-000-539-5#citeas
Lin, L., Allemekinders, H., Dansby, A., Campbell, L., Durance-Tod, S., Berger, A. and Jones, P.J. (2013), Evidence of health benefits of canola oil. Nutr Rev, 71: 370-385. https://doi.org/10.1111/nure.12033
United States Department of Agriculture.Economic Research Service – Canola.Available at: http://www.ers.usda.gov/topics/crops/soybeans-oil-crops/canola.aspx#.UVpT8Vdk2PY. Accessed April 2, 2013
https://www.canolacouncil.org/about-canola/oil/#:~:text=Canola%20oil%20is%20rich%20in,No%20trans%20fat
https://medicalxpress.com/news/2017-12-canola-oil-linked-worsened-memory.html
Elisabetta Lauretti et al, Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimer's disease, Scientific Reports (2017). DOI: 10.1038/s41598-017-17373-3
Coconut Oil
https://draxe.com/nutrition/coconut-oil-benefits/
The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors
Nithya Neelakantan, PhD, Jowy Yi Hoong Seah, BSc, Rob M. van Dam, PhD
Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG. Randomised trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women. BMJ Open. 2018;8:e020167. doi: 10.1136/bmjopen-2017-020167 Crossref. PubMed.
Deen, A., Visvanathan, R., Wickramarachchi, D., Marikkar, N., Nammi, S., Jayawardana, B. C., & Liyanage, R. (2021). Chemical composition and health benefits of coconut oil: an overview. Journal of the science of food and agriculture, 101(6), 2182–2193. https://doi.org/10.1002/jsfa.10870
Joshi, S., Kaushik, V., Gode, V., & Mhaskar, S. (2020). Coconut Oil and Immunity: What do we really know about it so far?. The Journal of the Association of Physicians of India, 68(7), 67–72.