Healing from Within: The Benefit of Cutting Out Inflammatory Oils

Over the past few years I have really focused on eating a whole-food diet that supports my body to feel its best every day. As someone who used to be guilty of following fad diets and falling victim to disordered eating trends, shifting my mindset around food to be more inclusive has been a transformative experience. I am also a busy college student, so the changes I made to my diet have been focused on being flexible and making simple swaps.

A key ingredients that can profoundly impact our health is the choice of cooking oils. Many conventional oils, unfortunately, are filled with inflammatory properties that can contribute to a range of health issues. In this post, we’ll explore the transformative benefits of cutting out inflammatory oils from our diets and embracing alternatives that nurture our bodies from the inside out.

Identifying Inflammatory Oils

Understanding the culprits is the first step in making more informed choices. Vegetable oils like soybean, corn, and sunflower oil, often used in processed foods and restaurant cooking, are notorious for their inflammatory nature. Trans fats, commonly found in partially hydrogenated oils, are equally damaging.

1. Soybean Oil: High in omega-6 fatty acids, soybean oil is widely used in processed foods and cooking. Excessive consumption can contribute to an imbalance in the omega-3 to omega-6 ratio, promoting inflammation.
2. Corn Oil: Another common cooking oil, corn oil is rich in omega-6 fatty acids and is often used in fried and processed foods. It can contribute to systemic inflammation when consumed in excess.
3. Sunflower Oil: While sunflower oil is often marketed as a healthier option, it is high in omega-6 fatty acids. Consuming too much can lead to an inflammatory response in the body.
4. Cottonseed Oil: Extracted from the seeds of the cotton plant, cottonseed oil is high in omega-6 fatty acids and is often used in processed and deep-fried foods.
5. Palm Oil: Although palm oil is commonly used in the food industry, it is high in saturated fats. While not strictly an omega-6 oil, excessive consumption of saturated fats can contribute to inflammation and cardiovascular issues.
6. Vegetable Oil Blend: Many commercially available vegetable oil blends, often labeled simply as “vegetable oil,” are a combination of oils like soybean, corn, and sunflower oil. These blends can contribute to a higher intake of omega-6 fatty acids.

The Health Implications of Inflammatory Oils

Understanding the science behind inflammatory oils reveals a variety of health implications that extend beyond the kitchen. These oils, high in omega-6 fatty acids, contribute to a disrupted balance between omega-3 and omega-6 fatty acids – a crucial ratio for maintaining overall health.

1. Oxidative Stress: Inflammatory oils are prone to oxidation, a process that generates free radicals in the body. These free radicals can lead to oxidative stress, a condition linked to chronic inflammation and various health issues, including heart disease, diabetes, and even certain cancers.

2. Cardiovascular Compromises: The excessive consumption of omega-6 fatty acids, often found in inflammatory oils, has been associated with an increased risk of cardiovascular diseases. These oils can contribute to elevated levels of low-density lipoprotein (LDL) cholesterol, commonly referred to as “bad” cholesterol.

3. Cognitive Function: Emerging research suggests a connection between diets high in inflammatory oils and cognitive decline. Chronic inflammation may play a role in neurodegenerative conditions, impacting memory and cognitive function over time.

4. Immune System Disregulation: The imbalanced omega-3 to omega-6 ratio can affect the immune system’s ability to regulate inflammation. Excessive omega-6 intake may contribute to an overactive immune response, potentially exacerbating autoimmune conditions.

5. Hormonal Disruptions: Inflammatory oils can interfere with the body’s hormonal balance, particularly affecting hormones involved in metabolism and reproductive health. This disruption may contribute to conditions such as polycystic ovary syndrome (PCOS) in women.

By comprehending the mechanisms at play, we empower ourselves to make informed choices about what goes into our bodies. Steering away from inflammatory oils becomes not just a dietary choice but a conscious effort to mitigate the risks associated with chronic inflammation, promoting a healthier and more resilient body.

Embracing Anti-Inflammatory Alternatives

The journey towards better health involves not just eliminating the culprits but also adopting nourishing alternatives. Here’s a guide to oils with anti-inflammatory properties:

1. Olive Oil: Rich in monounsaturated fats and antioxidants, olive oil has anti-inflammatory and heart-healthy properties. Extra virgin olive oil, in particular, retains the highest nutritional value.
2. Avocado Oil: Packed with monounsaturated fats and antioxidants, avocado oil is known for its anti-inflammatory benefits. It also has a high smoke point, making it suitable for various cooking methods.
3. Coconut Oil: While high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs), which may have anti-inflammatory and metabolism-boosting effects. This is best used in moderation.
4. Flaxseed Oil: A plant-based source of omega-3 fatty acids, flaxseed oil has anti-inflammatory properties. However, it’s best used in salads or as a finishing oil due to its low smoke point.

Navigating the Grocery Store Aisles

With this knowledge about the detrimental effects of inflammatory oils, here’s some tips to help you make informed and health-conscious choices.

• 1. Read Labels Mindfully: Before placing an oil in your cart, scrutinize labels for hidden inflammatory culprits. Avoid oils high in omega-6 fatty acids, such as soybean, corn, and sunflower oil. Opt for products that explicitly mention healthier alternatives.
• 2. Choose Anti-Inflammatory Alternatives: Stock your pantry with oils that boast anti-inflammatory properties and a balanced omega-3 to omega-6 ratio. Olive oil, renowned for its heart-healthy monounsaturated fats, is an excellent choice. Additionally, consider avocado oil, rich in monounsaturated fats and antioxidants.
• 3. Opt for Unrefined and Cold-Pressed Oils: Look for unrefined and cold-pressed versions of oils, as these methods of extraction retain the maximum nutritional value. Extra virgin olive oil, for instance, is less processed and retains more of its beneficial compounds.
• 4. Diversify Your Cooking Oil Portfolio: Rather than relying on a single oil for all culinary needs, consider using a variety of oils for different purposes. Coconut oil, with its medium-chain triglycerides, is excellent for medium-heat cooking, while olive oil shines in salad dressings and low-heat cooking.
• 5. Be Wary of Processed and Packaged Foods: Inflammatory oils often find their way into processed and packaged foods. When shopping for these items, scrutinize ingredient lists and nutritional labels. Opt for products that use healthier oils or, better yet, prepare more meals from scratch to have greater control over your ingredients. Brands that use healthier oils tend to advertise that, such as the Boulder Canyon chips made with avocado oil!

Brands that Use Anti-Inflammatory Oils

1. Primal Kitchen: With a mission to create kitchen staples using real-food ingredients, Primal Kitchen offers avocado oil-based products, such as salad dressings. Their commitment to using high-quality oils aligns with their emphasis on clean, nutrient-dense eating. I personally love their Avocado Oil Mayo!
2. Siete: Known for its grain-free and health-focused products, their cooking oils, such as avocado oil, align with their commitment to providing nutrient-dense options suitable for various dietary preferences. They make a variety of Mexican-inspired products like chips and tortillas.
3. Simple Mills: Simple Mills emphasizes clean, whole-food ingredients in their products. While not primarily an oil-focused brand, they incorporate anti-inflammatory oils, such as olive oil, into their recipes, ensuring a health-conscious approach to their offerings. I especially love their salty GF crackers.

I hope this guide helps you to understand the impact the oils we choose to cook with make on our overall health, and gives you the knowledge you need to pick the right products for you!