If you typically buy items, such as cooking oil, based solely on their sale price without considering their nutritional value, it may be time to reassess your grocery selections. While seeking a good deal is common, it’s important to evaluate the oils you choose for cooking, baking, and serving your family. C60 Power recommends nutrient-rich oils like extra virgin olive oil, avocado oil, and organic coconut oil for their health benefits and minimal processing. But let’s dive into the research to explore the role of seed oils and other plant-based options in your diet.
Dietary Fats 101
Before we define and delve into plant oils and seed oils, let's look at dietary fats in general for a quick review. No need to cringe because this macronutrient is essential to our diet, providing the calories we need, a sense of satiety or that feeling of fullness when eating, as well as some essential fatty acids. Dietary fats are made up of different molecules called fatty acids. These fatty acids are unique, and each has a different composition, which impacts how our body metabolizes and uses them.
Think about it, most foods contain a mixture of different types of fats. However, you can break dietary fats down into two main categories: unsaturated fats and saturated fats.
Unsaturated fats. These include healthy fats that are unsaturated and commonly referred to as ‘good fats.’ They include polyunsaturated fats and monounsaturated fats.
Saturated fats. These fats are usually solid at room temperature and have been associated with cardiovascular and other health related concerns. It is, however, important to keep in mind that any fat, carbohydrates, or protein consumed in excess may be stored as fat in the body. Therefore, a good balance is needed. There are some saturated fats, like organic coconut oil, when used in moderation can provide a robust fatty acid profile, as well as some super antioxidants.
There are four main types of dietary fats that we commonly find in our diets today.1
· Saturated fats. Some saturated fats come from animal sources like lard, tallow, and red meats, as well as dairy products such as butter, whole milk, cream, and cheese. Coconut milk and palm oils also fall into this category.
· Polyunsaturated fats. Next, we have polyunsaturated fats, known as polyunsaturated fatty acids (PUFAs), which include essential omega-3 and omega-6 fatty acids that our bodies can't produce.
· Monounsaturated fats. Lastly, there are monounsaturated fats, or monounsaturated fatty acids (MUFAs), which are recognized for their heart health benefits and are rich in vitamin E and antioxidants
· Trans fats. These fats are found both naturally in foods, as well as engineered in the food industry and added to most ultra-processed foods. Though the chemical structure is a little different than saturated fats, the body really doesn’t know the difference and their impact on heart health is similar to sat fats.
Plant Based Oils
Plant-based oils come from the edible parts of plants, like seeds, fruit, or other plant sections. For ages, we've been told to steer clear of saturated fats, dietary cholesterol, and trans fats, like those found in hydrogenated oils, because they're considered unhealthy. These unhealthy fats are often in ultra-processed foods, deep-fried items, and other quick meals that lack nutrients. It's clear we should try to cut down on ultra-processed foods for various reasons.
Lately, there's been a noticeable trend toward using more plant-based oils, which might offer some health perks, but there are still questions about which ones are the healthiest choice. While seed oils like canola and soybean oil are common in processed foods, we encourage choosing healthier alternatives like extra virgin olive oil, organic avocado oil, or organic coconut oil for their robust nutritional profiles and minimal processing.
What Are Seed Oils?
Seed oils come from the seeds of various edible plants, including fruits, vegetables, nuts, and seeds. They are created by pressing or extracting oil solely from the seeds, not from the plant's flesh or fruit. If you know about different plant oils, you might already be familiar with seed oils. Examples include sunflower, canola, soybean, pomegranate, flaxseed, safflower, chia, sesame, and cottonseed oils.
These oils are popular for cooking, baking, and are often found in processed foods. You can find them in ready-to-eat meals, baked goods like cookies and doughnuts, salad dressings, chips, and even in margarine and mayonnaise. Seed oils are favored for their high smoke points and are used in various dishes.2 Additionally, they are generally cost-effective for manufacturers to incorporate into their products.2
However, it's important to understand how the processing of these oils affects their nutritional properties and how they may impact your health. Seed oils are typically obtained through chemical solvents or mechanical pressing. When you hear the term refined oils, it means they've gone through processes like bleaching, deodorizing, or being heated to high temperatures. This refining can strip away beneficial nutrients, including natural antioxidants like vitamin E and other phytonutrients such as phenols, resulting in a less healthy nutritional profile.
On the other hand, unrefined oils, such as organic extra virgin olive oil, may retain more of their nutritional benefits since the olives are simply pressed or crushed without the use of chemicals or extreme heat.
Healthy Dietary Fat Choices
The focus on dietary fats that are considered healthy includes several options because of their health benefits. According to the report, Dietary Guidelines for Americans, 2020-2025, it is recommended to limit saturated fat intake to less than 10 percent of calories per day starting at age 2 years and that fats should come from unsaturated fatty acids, like polyunsaturated fatty acids.3 Let’s check out some healthy alternatives below.
Monounsaturated Fatty Acids
Extra virgin, cold-pressed, organic olive oil is known for its health benefits because of its high content of monounsaturated fats and antioxidants which may support health heart health and provide anti-inflammatory effects. Unlike many seed oils that undergo extensive refining, these oils retain their natural antioxidants and nutrients, offering an unprocessed option for cooking. If you're looking to change things up and add a little unique flavor and variety to your dishes, try cold-pressed organic avocado oil or slice up an avocado to add to a salad or your main dish. This beautiful fruit and its oil provide an awesome balance of monounsaturated fats and polyunsaturated fats, including omega-3 fatty acids. Other dietary sources rich in MUFAs include organic green olives and nuts.2,4
Omega-3 Fatty Acids
Consider adding more omega-3s to your meals. Instead of that greasy cheeseburger, go for nutritious fish such as salmon, halibut, herring, trout, mackerel, or tuna. You can grill, bake, or broil these tasty protein-packed options. The lowest in mercury should be top of mind like salmon, herring and trout. Get inventive—whip up some fish tacos or toss in omega-3-rich ingredients like walnuts or some flaxseed into your salad or oatmeal.4
Takeaways
When selecting oils for your meals, prioritize nutrient-dense, minimally processed options like organic extra virgin olive oil, avocado oil, and organic coconut oil to avoid the drawbacks often associated with highly refined seed oils.
Simple adjustments, such as replacing saturated fats with unsaturated fats and cutting back on seed oils and ultra-processed foods, can contribute to a healthier lifestyle. Focus on creating balanced and nourishing meals. If you’re looking for inspiration, the C60 Power Plate Cookbook offers a variety of recipes that incorporate high-quality oils to support a nutrient-rich diet.
Always discuss with your healthcare practitioner what dietary plan may be best to support you on your health journey.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
References
1. Cleveland Clinic. “What Is Fat? Why You Need Fats.” Cleveland Clinic, 9 Dec. 2024, my.clevelandclinic.org/health/articles/fats. What Is Fat? Why You Need Fats. Accessed 7 January 2025.
2. Sara Youngblood Gregory. “The Pros and Cons of Seed Oils, and How to Incorporate Them in Your Diet - Mayo Clinic Press.” Mayo Clinic Press, 9 July 2024, mcpress.mayoclinic.org/nutrition-fitness/the-pros-and-cons-of-seed-oils-and-how-to-incorporate-them-in-your-diet/. https://mcpress.mayoclinic.org/nutrition-fitness/the-pros-and-cons-of-seed-oils-and-how-to-incorporate-them-in-your-diet/ . Accessed 7 January 2025.
3. “Home | Dietary Guidelines for Americans.” Www.dietaryguidelines.gov, 2020, www.dietaryguidelines.gov. Accessed 7 January 2025.
4. “Choose Healthy Fats.” Academy of Nutrition and Dietetics: Eatright.Org, www.eatright.org/food/food-groups/fats/choose-healthy-fats . Accessed 7 Jan. 2025.
