While the low-fat and nonfat diet craze is largely in the past, there is still lots of confusion and concern about what the good fats are, particularly when thinking about oils. This confusion is completely understandable given the rampant misinformation about fats and nutrition in general. For example, the American Heart Association (AHA) recommends adults get no more than five percent of their calories from saturated fat, encouraging people to use vegetable oils instead.

As a result of this confusion and the poor nutrition advice available, there has been an increase in the consumption of omega-6 vegetable oils, which are highly inflammatory to the body. Corn, soy, cottonseed, and canola oils became highly popularized for their lower fat profiles, however it caused a dramatic decline in the consumption of omega-3 fats. Over-consuming omega-6 fats and under-consuming omega-3 fats increases numerous health issues including arthritis, asthma, IBS, cardiovascular disease, type 2 diabetes, obesity, and autoimmune diseases.

SETTING THE RECORD STRAIGHT

Healthy fats and oils are critical to optimal health as a key source of essential fatty acids, and are a requirement for the proper functioning of essential internal processes. Your body needs an optimal balance of healthy oils and fats, as deficiencies or imbalances can lead to many of the most serious diseases.

But like everything in the nutrition world, which types of fats to eat can be unique to the individual. Additionally, not everyone should eat the same amount of fat, especially saturated fat. Personalized testing can help reveal the balance of oils you should consume in your diet to overcome health challenges, or to optimize your diet. However, there are some foundational healthy fats that everyone can – and should – include in their diet.

THE TYPE OF OIL TO LOOK OUT FOR, AND WHAT TO AVOID

We always recommend consuming organic, unrefined, cold-pressed or expeller pressed oils. Most chemicals are made from oil-based petrochemicals, and are therefore oil and fat soluble. This makes them capable of easily storing in and penetrating the fatty acids found in the cell walls of your tissues, including the brain. Whereas clean organic oils help flush out prior toxins stored in your cells. 

Non-organic, commercial vegetable oils are much higher in pesticides and other chemical toxins, both from where they were grown, and from the chemicals and processes used in industrial oil extraction and pressing. As a by-product of this process, many commercial oils have had the vitamin E and other critical components removed through filtering and bleaching processes. While such oils may look fine on the shelf, they contain denatured and rancid fatty acids which promote inflammation and disease in our body. On the other hand, healthy oils keep your cells, key organs, skin, and you functioning at your peak.

BREAKING DOWN EACH OIL – AND HOW MUCH YOU SHOULD EAT

Olive Oil:

The most common oil, extra virgin cold-pressed organic olive oil keeps your blood thin and fluid, skin soft, and your arteries performing optimally. Liberal consumption (that’s about 1-3 tablespoons per day) is very healthy for you, in fact, athletes may benefit from a slightly higher daily consumption as it’s also a good source of muscle fuel.

Coconut Oil:

Coconut oil is a very healthy fat in moderation (about 1-2 tablespoons per day depending on activity level). It’s also important in helping inhibit candida and other fungus in your body.

Flax Oil:

Organic flax oil is high in plant-based omega-3 fatty acids and important for down-regulating inflammation in the body, preventing asthma, keeping your joints free of arthritis and your body and muscle lean. However too much can cause a number of problems from excess formation of lipid peroxides to overly low blood pressure. To maintain an ideal balance of plant-based omega-3 and omega-6 fatty acids, we recommend consuming flax oil in a 2:1 ratio with either organic sunflower or safflower oil that deliver the plant-based omega-6 fatty acids that are essential to the proper transport of oxygen through the body. An ideal consumption for most adults is 1 teaspoon per day of flax oil to a 1⁄2 teaspoon per day of sunflower oil.

Sunflower or Safflower Oil:

Organic cold pressed sunflower or safflower oil are very good sources of plant-based omega-6 fatty acids that are essential to the proper transport of oxygen through the body, and are high in alpha tocopherols (a type of vitamin E) which benefit people with asthma and other lung inflammation. Research has shown that alpha tocopherols are found in roughly 10x greater quantities than gamma tocopherols in healthy human liver tissues and blood streams. We need fewer supplemental omega-6 oils because many nuts and seeds provide these essential fatty acids, therefore a 1⁄2 teaspoon per day is adequate.

*A note on purchasing sunflower oil. Look for traditional organic sunflower oil, not high-oleic blends commonly sold, which were modified to act more like vegetable oil. High-oleic blends are processed industrially, removing the beneficial nutrients and qualities from the oil to make them “shelf-stable”. Using them as cooking oils makes them even more toxic by increasing the trans-fatty acids content.

Cod Liver & Other Fish Oil:

While fish oil capsules also contain omega-3 fatty acids (DHA and EPA), they are high in PCBs and should not be consumed on a regular basis. Rather, plant-based flax and sunflower oil, along with zinc and vitamin B6, provide adequate synthesis of EPA and DHA in our bodies. Further, newer Harvard Medical School research shows Parkinson’s and dementia-patients with Lewy bodies in their brains on average have 10x more DHA in their brains than normal, and nearly 4x less plant-based omega-6 fatty acids critical to brain function.

Krill Oil:

Krill oil is cleaner than standard fish oil, and can be effective in helping to reduce inflammation and elevated LDL cholesterol levels in combination with other nutrients. It is also a good source of DHA and EPA for pregnant and lactating mothers, as a baby’s developing brain needs high levels of DHA and EPA.

Pumpkin Seed & Hemp Oil:

Hemp and Pumpkin seed oils have higher levels of γ-tocopherol (only one of the 3 types of vitamin E), and therefore, to keep the body’s vitamin E in balance, they should only be eaten occasionally, and should be avoided completely by people with asthma and other lung congestion.

Butter:

Contrary to popular belief, organic butter is a healthy source of fast burning energy and can be eaten in smaller quantities every day as long as you are physically active and not eating an excess of refined sugar and carbs.

Non-organic Vegetable Oils (i.e. Soybean, Corn, Canola, Peanut, Sesame, Mazola):

It is best to avoid or eliminate these oils from your diet as they are both high in toxins and pro-inflammatory fatty acids. And remember even the organic non-GMO sources of these oils still have large excesses of γ-tocopherol (the gamma form of vitamin E) which in excess causes inflammation.

HOW TO UPGRADE YOUR OIL CONSUMPTION

Storage and shelf life are crucial for all oils. High quality oils are stored in dark, not clear, bottles and should be kept in a cool, dark place away from light and heat. Don’t store oils on kitchen counters or next to the stove, and always close the lid tightly after use as oxygen contributes to rancidity.

Use these oils in salads, yogurt shakes, oatmeal, or at lower temperatures to saute vegetables with organic butter and olive oil. Coconut oil can withstand a slightly higher heat, but “slower is better” is our favourite motto when it comes to cooking food to retain the essential nutrients.