With the start of a new year often comes a desire to reset, kick some habits, and get on a healthier path. While New Year's resolutions may feel gimmicky, I think it’s a great time for prioritizing our health. It’s a bit easier to feel supported knowing you’re not alone in this journey when a collective of folks are striving to do the same. I, myself, am feeling ready and excited to set some health goals for 2025. We are quick to look at cutting out things like alcohol, gluten, dairy, sugar, or some combination of the infamous band of inflammatory foods. What I don’t hear my patients, friends, or family talking as much about is avoiding processed foods and inflammatory oils.
I have recently become very interested in the abundance of inflammatory, highly processed oils in our foods. Our body requires anti-inflammatory fats, or omega 3’s, that are found in things like walnuts, avocados, salmon, and other nuts and seeds to balance the pro-inflammatory fats found in things like canola, safflower, vegetable, and palm oils. Once we start reading labels it’s astounding how prevalent these oils are, even in many health food products. In 2025 I plan to spend more time talking to my patients about their consumption of processed foods and reading labels.
In today’s fast-paced world, convenience often trumps quality when it comes to food choices. Unfortunately, one of the most common sacrifices we make is the quality of fats and oils in our diets. Highly processed inflammatory oils, such as canola, soybean, corn, and sunflower oils, have become ubiquitous in processed foods, fast foods, and even so-called "healthy" options. As a naturopathic doctor, I’ve seen firsthand how these oils can contribute to chronic inflammation, hormonal imbalances, and a host of other health concerns. Understanding their impact and choosing healthier alternatives can transform your well-being.
What Are Highly Processed Inflammatory Oils?
Highly processed oils are extracted from seeds or grains using industrial methods, such as high-heat processing and chemical solvents like hexane. These oils are then refined, bleached, and deodorized to make them palatable and suitable for cooking and long-term storage. While these processes make the oils inexpensive and shelf-stable, they strip the oils of nutrients and introduce harmful compounds.
Common examples of these oils include:
Canola oil
Soybean oil
Corn oil
Sunflower oil
Safflower oil
Cottonseed oil
The Problem with Processing
The industrial processing of oils involves several stages that degrade their quality and introduce inflammatory compounds:
High-Heat Extraction:
Heat is used to extract oil from seeds, but it oxidizes the polyunsaturated fats (PUFAs) in the oils. Oxidation produces free radicals, which can damage cells and tissues, contributing to inflammation and chronic disease.
Chemical Solvents:
Solvents like hexane are used to increase oil yield. Residues of these chemicals can remain in the final product, posing potential health risks.
Refining and Bleaching:
These processes remove impurities but also strip the oils of beneficial nutrients, such as vitamin E and antioxidants, that help combat inflammation.
Deodorization:
This step removes unpleasant odors but can create trans fats—a particularly harmful type of fat linked to cardiovascular disease, insulin resistance, and inflammation.
The Inflammatory Cascade
When you consume these oils, their high omega-6 fatty acid content plays a pivotal role in triggering inflammation. Omega-6 fatty acids are not inherently bad; they are essential fats that our bodies need in small amounts. However, the modern diet’s overwhelming reliance on processed foods has skewed the omega-6 to omega-3 ratio, leading to an imbalance that promotes inflammation.
Inflammation, in turn, is a root cause of many chronic diseases, including:
Heart disease
Type 2 diabetes
Autoimmune conditions
Hormonal imbalances
Neurodegenerative disorders
Digestive disorders
The Role of Heat in Cooking
Even if you choose better-quality oils, the way you use them in cooking can affect their impact on your health. Many oils have a low smoke point, meaning they break down at relatively low temperatures. When oils are heated beyond their smoke point, they oxidize and produce harmful compounds such as acrolein, a known irritant to the respiratory system and digestive tract.
Some of the worst offenders in high-heat cooking include:
Sunflower oil
Safflower oil
Canola oil
Healthier oils like extra virgin olive oil, avocado oil, and coconut oil are more stable at higher temperatures, making them better choices for cooking.
Health Impacts of Consuming Inflammatory Oils
Cardiovascular Health:
Trans fats and oxidized fats from processed oils contribute to arterial plaque buildup, increasing the risk of heart attacks and strokes.
Hormonal Disruption:
The oxidative stress caused by these oils can interfere with hormone production and regulation, exacerbating conditions like estrogen dominance or thyroid dysfunction.
Digestive Health:
Inflammatory oils can irritate the gut lining, contributing to conditions like leaky gut syndrome and irritable bowel syndrome (IBS).
Neurological Effects:
Chronic inflammation is linked to neurodegenerative diseases like Alzheimer’s and Parkinson’s. A diet high in processed oils may also impair cognitive function and mood.
Skin and Joint Health:
The inflammatory response triggered by these oils can manifest as skin conditions (e.g., eczema, acne) or worsen joint pain and arthritis.
Recognizing Hidden Sources of Inflammatory Oils
Processed oils are not always easy to spot on ingredient labels. Look out for terms like:
Partially hydrogenated oils
Vegetable oil (generic term for blends of inflammatory oils)
Shortening
Margarine
These oils are often found in:
Packaged snacks (chips, crackers, cookies)
Salad dressings and sauces
Baked goods
Fried foods
Frozen meals
Solutions for a Healthier Diet
The good news is that you have the power to reduce your intake of inflammatory oils and replace them with healthier options. Here are some tips:
Choose Quality Over Convenience:
Opt for whole, minimally processed foods. When purchasing packaged items, read ingredient labels carefully.
Switch to Anti-Inflammatory Oils:
Use oils that are less processed and rich in healthy fats, such as:
Extra Virgin Olive Oil: Rich in monounsaturated fats and antioxidants.
Avocado Oil: High smoke point and loaded with heart-healthy fats.
Coconut Oil: Stable for high-heat cooking and contains medium-chain triglycerides (MCTs) that provide quick energy.
Grass-Fed Butter or Ghee: Natural and nutrient-dense options for cooking and baking.
Emphasize Omega-3s:
Balance your fat intake by increasing omega-3-rich foods, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts.
Mind Your Cooking Methods:
Use low to medium heat whenever possible and avoid deep-frying. Consider steaming, baking, or sautéing instead.
Incorporate Antioxidants:
Antioxidant-rich foods like berries, leafy greens, and turmeric can help neutralize the free radicals generated by oxidized oils.
Support Detoxification:
Support your liver’s ability to detoxify harmful compounds by consuming cruciferous vegetables (broccoli, kale, cauliflower) and drinking plenty of water.
Making the Change
Shifting away from highly processed oils can seem daunting, but every small change you make adds up to better health. Begin by swapping one oil in your kitchen for a healthier option, and gradually replace processed foods with whole, nutrient-dense alternatives. Over time, you’ll likely notice improvements in your energy levels, digestion, skin, and overall well-being.
Conclusion
The oils we consume play a significant role in our health, for better or worse. Highly processed inflammatory oils, with their oxidative damage and pro-inflammatory effects, are a hidden contributor to many modern health issues. By understanding their impact and making intentional choices to avoid them, you can pave the way for a healthier, more vibrant life.
Dr. Nicole Kearney is a naturopathic doctor who sees clients in Vermont and beyond! Interested in working together? Click here to join my waitlist!
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