The history of vegetable oils in the human diet is a blend of technological innovation, economics and public health. With the Industrial Revolution, improvements in technology enabled large-scale production of vegetable oils, making them accessible and affordable. In the 1960s and 1970s, amid growing concerns about heart disease and the perception of saturated fats as a risk factor, vegetable oils, rich in unsaturated fats, were promoted as a healthier alternative. In addition, the cost-effectiveness of the crops, along with their versatility, long shelf life and low cost, made them attractive to the food industry, leading to their inclusion in a wide range of food and general industry products.
Today that "demonization" of saturated fats has been slowly being liberated by scientific evidence (PMID: 32987244, PMID: 28141738, PMID: 27352943) to control chronic diseases through high-fat diets such as epilepsy, inflammation, diabetes and others. Research on the effects of saturated fats on health is an active and evolving field, and it is important to take into account the context of overall diet and lifestyle when considering the impact of saturated fats on your health.
What are vegetable oils and why is it not recommended that you consume them?
Vegetable oils, especially refined vegetable oils such as soybean, corn, sunflower and canola oil, are high in omega-6 fatty acids. Omega-6 fatty acids must be in balance with omega-3 fatty acids, such as those found in fish, shellfish, some vegetables and nuts. Currently the majority of the population follows a standard American diet (SAD: Standrad American Diet), which has this balance shifted towards an excessive consumption of omega-6, due to the tendency to consume fried and processed foods.
How are vegetable oils manufactured?
The manufacturing process of vegetable oils may vary depending on the type of oil, but in general, the steps are as follows:
Harvesting and cleaning: The plants from which the oil will be extracted (such as soybeans, corn, sunflower seeds, etc.) are harvested and then cleaned to remove any impurities.
Pressing or extraction: The seeds are pressed to extract the oil. In some cases, a chemical solvent, such as hexane, is used to extract more oil from the seeds. This process is called solvent extraction.
Refining: The crude oil undergoes a refining process to remove impurities, odors and unwanted flavors. This may involve the use of heat and/or chemicals.
Bleaching: The oil is bleached to remove color. This is often done with activated clay.
Deodorizing: The oil is heated to high temperatures and the compounds that give it flavor and odor are extracted.
Hydrogenation (optional): Some oils are hydrogenated to make them more solid at room temperature (such as margarine). This process can produce trans fatty acids, which have been associated with health problems.
In terms of ingredients, the main ingredient of vegetable oils are the plant seeds and ingredients or compounds, such as the chemicals used in refining and hydrogenation, as well as high temperatures, which as a result can generate inflammatory and harmful compounds for the organism.
How much does the industry use vegetable oils?
Vegetable oils are an essential component in many industries. Here are some of the ways they are used:
Food: Vegetable oils are widely used in the food industry for cooking, frying and baking. They are also used in the production of processed foods, such as margarines, salad dressings, sauces, baked goods and processed foods.
Cosmetics and personal care products: Many personal care and cosmetic products, such as creams, shampoos and soaps, contain vegetable oils.
Chemical industry: Vegetable oils are used in the production of a variety of chemical products, including paints, inks, plastics and detergents.
Biodiesel: Some vegetable oils, such as soybean oil and canola oil, are used in the production of biodiesel, a type of renewable fuel.
Pharmaceuticals: Some vegetable oils are used in the pharmaceutical industry as excipients in medicines and as a base for ointments and creams.
What are healthy oils and fats?
In the plant and animal world there are sources of healthy fats with anti-inflammatory properties. These oils can be an excellent option to incorporate in your diet:
Olive oil: Rich in monounsaturated fatty acids and antioxidants. Extra virgin olive oil is the healthiest option, as it is the least processed.
Avocado oil: This oil has a high smoke point, which makes it suitable for cooking at high temperatures. It is also rich in monounsaturated fatty acids.
Coconut oil: Although high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs), which may have health benefits.
Grass-fed butter or ghee: These products are high in saturated fats, but also contain fat-soluble vitamins and conjugated linoleic acid, which may have health benefits.
Animal fats: Fats from grass-fed animals, such as lard and beef tallow, are healthy choices for cooking.
As you may have noticed, the history of vegetable oils is a testament to human ingenuity and how economics and public health can influence our food choices. Although vegetable oils have been promoted as a healthy alternative to saturated fats, current scientific evidence suggests that you should be wary of overconsumption, especially in the case of refined and processed vegetable oils that are high in omega-6 fatty acids and may contain harmful compounds.
On the other hand, science is also rediscovering the potential benefits of saturated fats in the management of certain chronic diseases, and is challenging old notions that all saturated fats are detrimental to health.
Instead of avoiding all fats, you can make healthier choices by opting for oils and fats that are beneficial to your health, such as olive oil, avocado oil, coconut oil, grass-fed butter and grass-fed animal fats. By doing so, you can enjoy the benefits of these healthy fats and minimize the potential risks associated with overconsumption of refined and processed vegetable oils.
Disclaimers:
"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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