Whenever I see the chefs on Food Network using canola oil I want to scream at the TV… and I have to admit, I sometimes do.
That’s because for years I was misled into thinking that canola oil was healthy and would buy quarts of it. I recently received an email newsletter from “CanolaInfo.org” with their “Top 10 Pantry Essentials” for a healthy 2015, and of course canola oil was at the top of their list. The canola industry is doing an amazing job marketing canola oil as “heart healthy” and “natural”, but it’s a total sham. I feel the same way about corn oil and recent commercials proclaiming that it’s healthier than olive oil. We’re being persuaded to believe these oils are healthy, thanks in part to the work of the Canola Council, the Corn Refiners Association, and their own (industry funded) research. In reality, these popular oils have been mass marketed as “healthy” largely based on biased research, and after you hear the truth you will avoid them like the plague. Here’s why:
They Are Processed to Death…
Most cooking oils go through an insane amount of processing with chemical solvents, steamers, neutralizers, de-waxers, bleach and deodorizers before they end up in the bottle. If you watch this video on the modern canola oil making process, and you’ll see exactly what I mean.
What they don’t tell you in this video is that the “solvent” that is most often used to extract the oil is the neurotoxin hexane – and as you can see it’s literally bathed in it. Hexane is a cheap byproduct from gasoline production, that’s a serious occupational hazard and toxic air pollutant. It’s been shown that some hexane residue can remain in the oil, and the FDA doesn’t require food manufacturers to test for residues. Residue tests done by the Cornucopia Institute in 2009 found hexane residues in soybean oil. So, we very well could be eating this chemical everytime we cook with hexane-extracted oils. Almost all toxicology research focuses on the industrial use and inhalation of hexane, so no one knows exactly how dangerous eating it is – but it surely isn’t healthy.
What about “Expeller Pressed” oil?
This means that the oil was mechanically extracted with a screw press. This traditional way of making oil is much healthier than using hexane – but the big oil manufacturers don’t like this method because it’s less effective (less oil is made) and it’s more expensive. So, it’s used less often. The expeller pressing process can cause a lot of heat that can make the oil go rancid, so some companies take it step farther and cold press their oils at temps of no more than 80°F to 120°F, which is labor intensive but produces the best oils. Beware that although the term “cold pressed” is regulated in Europe, it’s not very well regulated in the U.S. and cold pressed oils could technically be made at high temperatures – so I don’t take this term on a label at face value.
Cooking Oils To Avoid:
- Canola Oil – To better understand this oil, it helps to know where it comes from. Canola oil is extracted from rapeseed plants, that have been bred to have lower levels of toxic erucic acid. Before it was bred this way, it was called Rapeseed Oil and used for industrial purposes because the erucic acid in it caused heart damage in animal studies. It got the fancy new name “canola”, but it still contains trace amounts of erucic acid (up to 2%, which they consider “safe”). In 1995 they also began genetically engineering (GMO) rapeseed to be resistant to herbicides, and now almost all canola crops in North America are GMO. Canola oil consumption has been linked to vitamin E deficiency and a shortened life span in animal studies. Research has also found some trans fats in canola oil, which were created during the heavy processing that it goes through. These trans fats are not labeled. This is ironic because trans fats are the opposite of heart healthy! According to the Weston A. Price Foundation:
“Like all modern vegetable oils, canola oil goes through the process of caustic refining, bleaching and degumming–all of which involve high temperatures or chemicals of questionable safety. And because canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures, it must be deodorized. The standard deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids…research at the University of Florida at Gainesville, found trans levels as high as 4.6 percent in commercial liquid oil… they are not listed on the label”.
Mazola and Crisco brands both admit to using GMOs and hexane extraction in their processing. Wesson oil never responded to our inquiries about hexane, however they confirmed that GMO canola is used. Note: Spectrum Organics brand does not use hexane to process their canola oil, and as with any organic oil, it’s non-GMO. However, I don’t consider canola a healthy oil and would choose another type of oil instead.
- Cottonseed Oil – I consider this the worst oil of all. It’s a byproduct of the cotton crop that’s inundated with pesticides and chemicals because it’s regulated as a textile crop – not food! Cotton farming also may be killing India’s farmers, as harsh pesticides sicken them and thousands more have committed suicide – many after the costly GMO seeds they used failed (sources 1, 2, 3). Being of my Indian descent, I am saddened and infuriated by this unspeakable tragedy on a scale that is hard to express. There is nothing more insidious and despicable than an industry that preys upon the health, safety, and lives of innocent victims. Cottonseed oil does not belong in our food supply and should be strictly avoided. Thankfully, most cooking oils in the grocery store no longer contain cottonseed oil, and this ingredient is mostly relegated to the processed food aisle. Cottonseed is widely being replaced in cooking oils with another oil that I avoid: soybean oil.
- Soybean Oil – Most products that just say “Vegetable Oil” are made from soybeans. It’s so common in processed foods that up to 20% of calories in the typical American diet is thought to come from soybean oil. Soybean oil is high in omega-6 fatty acids, and our bodies need this type of fatty acid, but today people are getting too much of it through processed foods – up to 20 times more than required, according to some estimates. The overabundance of omega-6 fatty acids increases the risk of inflammation, cardiovascular disease, cancer, and autoimmune diseases. Soybean oil is also typically made from GMOs, as 94% of U.S. soybean crops are genetically modified. A recent survey showed that most Americans use “Wesson Vegetable Oil”, which is now made from soybeans (previously cottonseed). When we contacted Wesson, they confirmed they use GMOs in their oils (soybean, corn, canola). Wesson brand is owned by Conagra Foods, which has donated over $2.6 million dollars to fight GMO labeling laws in the U.S., so everytime you buy their products you help fund these anti-labeling campaigns. Smart Balance cooking oil is a soybean oil blended with canola and olive oils. Smart Balance told us, “we plan to transition our full product line to non-GMO including our Smart Balance Oil. At this time our oil is not expeller pressed and does contain GMOs.” and “We do not know if hexane specifically is used, but do know it is a chemical process”. When we pushed Smart Balance to confirm whether they use hexane, their only response was that it “is processed using conventional methods”. Other cooking oils that are often extracted with hexane and are high in omega-6 fatty acids include sunflower and safflower.
- Corn Oil – Have you seen Mazola’s latest marketing campaign touting that corn oil lowers cholesterol better than olive oil? Would it affect your opinion if I told you that Mazola’s parent company (ACH Food Companies) partially funded a study that they base this claim on? It definitely affects my opinion. The truth that they don’t mention in their commercials is that corn oil is highly refined, hexane-extracted from GMO corn, and loaded with omega-6 polyunsaturated fatty acids that are unstable when exposed to heat. This instability causes oxidation, a process that generates free radicals. Free radicals are renegade molecules in the body that damage cells, triggering a host of diseases from liver damage to cancer. We contacted Mazola and they confirmed that their cooking oils are made from GMOs (corn, soybean, canola) and that they use hexane extraction for all oils, except for their olive oils.
The Only Cooking Oils In My Kitchen:
I cook with a variety of oils, depending on what I’m cooking. Only some oils are stable when exposed to heat, so I choose those oils for sautéing and stir frying, and the others work great for cold items like salad dressing. I generally look for unrefined, expeller pressed organic oils, and verify cold-pressed claims by contacting the company directly, only buying from those I trust. GMOs and hexane extraction are prohibited in organic oil production, so you can avoid those simply by choosing organic oils.
Coconut Oil – Coconut oil is almost completely saturated fat, but don’t let that scare you. That’s because the tropical saturated fat in coconut oil is made up of medium-chain triglycerides (MCT), which have been shown to actually reduce cholesterol and obesity (sources: 1, 2, 3, 4). Nutiva’s virgin oil is organic, expeller cold-pressed, unrefined and never deodorized or bleached. It tolerates temperatures up to about 350 degrees, so it’s great for most baking and medium-high heat sauteing. Nutiva also has a steam refined version (no chemicals) that you can use for cooking up to 400 degrees, so this is my go-to oil for high heat stir fry’s. Other oils that are good for high heat cooking include avocado oil and almond oil.
Extra Virgin Olive Oil – Beware that there’s olive oil fraud going on, and some brands are mixed with unlabeled GMO oils (like soybean oil), so it’s important to find a brand you trust. Check out Papa Vince’s oil which is simply cold pressed from fresh green olives, and has amazing health benefits. I like to use olive oil to make my own salad dressings.
Extra-Virgin Sesame Oil – It naturally contains vitamin E (an antioxidant), vitamin B-6, zinc, magnesium, calcium, copper and iron. Unrefined sesame oil is best used for low-heat sauteing and works great when used sparingly as a condiment because it has a strong flavor. A naturally refined version is better for high-heat stir frys.
Nutiva Hemp Oil – This is one of my favorite oils, but it’s only good for cold applications like salad dressings, dips and smoothies. Hemp oil contains more essential fatty acids than any other nut or seed oil, with the omega-3 and omega-6 fatty acids in the optimal ratio. Hemp is also the world’s most sustainable crop, so I love these products. This oil is delicate and should be kept in the fridge and used within 3 months. Other good oils for salad dressings include walnut oil and flaxseed oil.
Nutiva Red Palm Oil – This oil has a light buttery flavor, and I love it on popcorn. It’s higher in vitamins A and E than other cooking oils. It’s also been shown to reduce cholesterol and cardiovascular disease. It has about at 300 degree smoke point, so it tolerates medium-heat cooking. Also, Nutiva’s vegan shortening is made with their palm and coconut oils, and works great for baking. Note: This is not to be confused with palm kernel oil (conflict palm oil), as Nutiva’s red palm oil is sustainably grown in Ecuador and doesn’t contribute to deforestation or habitat destruction.
I also sometimes use grass-fed butter and organic ghee for cooking, which is clarified butter. If you are wondering more about what butter I use, make sure you check out this post.
If you know someone who is still using canola oil, corn or soy oils in their cooking, please share this post with them! Let’s spread the word to everyone about the healthier choices out there.
Xo,
Vani
P.S. If you want more life changing information about your food and what to buy, you’ve got to check out my books. In my #1 best selling book The Food Babe Way – I teach you even more ways you can break free from the hidden toxins in your food, lose weight, look years younger and get healthy in just 21 days. In my 2nd book, Feeding You Lies, I blow the lid off of the lies we’ve been fed about the food we eat – lies about its nutrient value, effects on our health, label information, and even the very science we base our food choices on. And, my first cookbook, Food Babe Kitchen, contains over 100 mouthwatering recipes to show you how delicious and simple it is to eat healthy, easy, real food. Available anywhere books are sold.
How about Organic Sunflower Seed Oil? Been using that for sauteeing and light frying as it has the appropriate flash point.
I am sorry ,i live in Africa for the past 35 years and there is NO WAY you can cook or fry any food with coconut oil or red palm oil.
We have it here a lot but its very heavy and if u do fry lets say chips with coconut oil ,u might or u might not even eat 1 chips because of the heavy smell and taste of coconut . Red palm oil is even WORSE. Sorry.
I doubt there’s any need to be sorry :P.
Well, in my opinion, there’s no need to fry =) it is very unhealthy to fry. That solves your problem.
Love the taste of coconut oil..yum.
Yes, I totally agree Margaret! We use Organic, coconut oil, to sautee, EVERYTHING!!! Love the taste!!! (( And Rams, no, we do not fry, either… HOWEVER, once in a while, if done with the correct, healthy oil, healthy, organic ingredients and the PROPER way to fry, like the professionals, you have VERY LITTLE oil or problem! ( NOT like they do it Down South! Lol!!! ) The taste is wonderful, when you fry something, the CORRECT WAY. A real treat! Light, airy and delicious! 99% of people, fry incorrectly…
Coconut oil, Nutiva, I use all the time. Eggs are wonderful in it. I mix it with butter to raise butter’s scorch point. Maybe your coconut oil is different.
What do you think of grapeseed oil? What about organic canola oil?
Our family eats grassfed beef and pasture raised pork. We rendered our own lard and tallow for use as well.
I stir fry with Trader Joe’s Rice Bran Oil. What is your view of this?
Frank-remember, to find out WHERE your rice is from! ( Rice syrup, rice milk, rice flour, etc…) They have consistently, found HIGH LEVELS OF ARSENIC IN RICE. : (
who is this, ” they?” As a practitoner I don’t subscribe to that journal of Health and Nutrition.
3rd party certified Organics is the seal of security. Considering that China despite a one child per couple policy has the largest population in the world and that rice is a mainstay of their traditional diet I suspect it is not a serious killer.
Arsenic is not intrinsic to grain seed but to soil amendments.
It is however naturally present in fruit pips.
Chinoa is the new rice.
To me rice is so heavy to digest, has fat compares to chinoa which feels so clean.
TO BHT—-> Thank you for the helpful info! 🙂
The only draw back to ricebran oil is that it contains almost no Omega 3’s; nearly completely Omega 6. On the plus side it is a non smoking oil conducive to safer higher heat cooking. Make certain that it is from Certified Organic Brown Rice.
What do you think about peanut oil?
What oil would you recommend for baking bread? It seems like all recipes call for veg oil.
Lard. You can’t beat it in baking bread…
Coconut oil is what I use but I have seen people use organic palm shortening.
I also like my cold-pressed Avocado Oil. Thoughts, Vani?
Thanks — Stephanie
CEO, GREATful Woman™
P.S. Looking forward to receiving my copy of your book, and I sent your assistant the email about our GREATful Woman Talks! interview, as instructed last year. 🙂
Vani, you hit one out of the park again with this thorough article on oils!!!
I’ve long avoided canola oil since it first burst upon the scene I think in the 90s, after reading an online article about its danger.
Goodness gracious…..can we finally see a purging of the soy and canola from foods most especially in the “health food” stores in our lifetime??? (I guess their shelves would be mostly empty!)
the oils you listed that are safe are all rather expensive!
So is by-pass surgery and cancer treatment.
Great perspective builder =)
Normally I agree with you. I do appreciate all that you do. However I am shocked that you condone the use of Palm Oil.
http://greenpalm.org
Danielle, thanks for your comment! Nutiva’s red palm oil is grown on small organic family farms in Ecuador, and they partnered with Natural Habitats to ensure that no deforestation or habitat destruction results from the growing or harvesting process. Please read this for more information: http://nutiva.com/this-palm-oil-is-not-like-the-others-2/
ypu skipped a lot of comments with questions!! 🙂
(What about avocado oil, Grapeseed (I have used Wildtree) or organic versions of the “questionable” like Canola?
Organic Canola Oil unfortunately is still made from a GMO’d seed grown organically. Early in it’s use it’s intrinsic factor was removed in favour of extended shelf life, rendering it unfit for human consumption.
Like many oil sources including Flax , ( used in Latex Paint Manufacture), a rich source of Omega 3’s more is used industrially than in human food.
Hemp Seed Oil is the only naturally perfectly balanced oil, Omega 3, 6,9; but like Flax must not be used in frying. Great in smoothies and salad dressings. REFRIGERATE .
And ,no ,Hemp Seed does not contain Cabbinoids/THC. It is a different plant.
I use coconut oil a lot and love it for salads and cooking. But I also use avocado oil. I mix the coconut with avocado oil to keep it liquid in cooler weather. You can get avocado oil at a good price at Costco.
Hi thank you for sharing this!! Where can I buy these healthy oils?
Thank you
Since I started using coconut oil for cooking instead of just for oil pulling, I have discovered that it is the best of the best. It has a higher flashpoint than any other oil besides palm oil, which is much more expensive and far less available. I was stunned to hear Dr. Joel Wallach say, on Coast to Coast, that it was the worst oil. He says that we should not consume oils!? Makes one wonder where he gets his omega 3s from.
Answer to deep frying or high heat is posted under Coconut Oil paragraph.
What do you think about Spectrum brand oils?
She mentioned that Sarah.
She knows they use organic canola oil, but, she said she doesn’t trust canola oil, period.
I clicked on the links all throughout the article to see what oils are safest and what companies produce them and where we can buy them.
Please recommend a healthy oil for baking. Many recipes for cakes and such call for vegetable oil, and none of the oils you suggest are good replacements, taste and density-wise. Butter won’t work either. Would love a healthier choice alternative! Thanks!
I have been using walnut oil in carrot cakes and pancakes instead of vegetable oil and it’s delicious
I use Organic, coconut oil.OMG! SO DELICIOUS IN BROWNIES!
Sorry to burst your bubble, but there are only 2 oils you have listed which are good for cooking and they are Red Palm Oil and Coconut Oil. The others will go rancid in heat. The other fat safe for cooking is butter or ghee a you mention, preferably grass fed and organic. Virgin Olive, Virgin Sesame, Virgin Hemp, are great oils for the body, but put them in foods after the food is cooked, or in salads.
But Michael, all of that was clearly stated in Vanni Hari’s article!
I knew that olive oil isn’t for cooking and I knew canola oil is rapeseed oil.
She stated which coconut oil can be used for cooking and which could not- even which different versions could be used for medium high heat or high heat!
How can we determine what if any EVOO is real on the super market or specialty market shelves?
http://eatlocalgrown.com/article/12300-is-your-olive-oil-lying-about-its-virginity.html
Thank you Ann. I had seen that article at some point but did not safe it. I did this time.
IIRC, Chipotle uses soybean oil.
What about grapeseed oil?
Hi I use saff flower oil! Could you look into that too? I also use it as a substitute in recipes that call for veg oil. Never been a fan of canola oil. It always made me sick!
WHy would you recommend Palm oil, do you know that they are destroying rainforests in order to get that stuff?
Ryan, thanks for your comment! Nutiva’s red palm oil is grown on small organic family farms in Ecuador, and they partnered with Natural Habitats to ensure that no deforestation or habitat destruction results from the growing or harvesting process. Please read this for more information: http://nutiva.com/this-palm-oil-is-not-like-the-others-2/
Hello,
What does Food Babe think about Grapeseed oil ? I’ve been reading a lot of conflicting reports about grapeseed oil. Could you please clarify ?
What about Avocado Oil?
Canola stands for Canadian Oil Low Acid, the oil was originally developed for fuel during WWII. If you need an acronym to explain your oil, it’s probably overprocessed. 🙂
Instead of leaning on folklure I always recommend reading credible writings. In this case the absolute bible on fats and oils: “FATS THAT HEAL , FATS THAT KILL,” by Dr. Udo Erasmus. It is the go to text for Natural Health Practitioners, worldwide.
Canola Oil is Rapeseed Oil. Not a great name if hoping for commercial acceptance. Like many oils the processing and the GMOing sounded the death knell. Not enough has been written about it to know the full story.
What is the best oil for baking?
Waiting to see response regarding Grapeseed oil. Thank you!!
If you want to use oil for cooking use this product.
Made with sustainably harvested palm oil
Perfect healthy alternative to traditional shortening
Enjoy crispy fries, flaky piecrusts, and rich, creamy frostings without the guilt
USDA certified organic
All natural with no trans fats or hydrogenated oils
Hi,
Loved this article. Please help —
This has always been a confusion to me- can olive oil be used for high heat cooking, if so any brand you can suggest?
Thank you!!! 🙂
Olive oil is for low to medium heat cooking….. For high temps use grapseed or sunflower oil.
What about Mac Nut oil for cooking? Made in Australia. It says it is 100% cold pressed Australian Macadamia Nut oil. Is this to be a trusted source and can Mac Nut oil be heated to high temperature?
Avacado oil works well for high temp applications. It is very high in omega 3’s and nearly tasteless. I buy large bottles of it very reasonably at the local Costco.
Wondering about Grapeseed oil and awaiting your response. Thanks in advance.
I use organic, cold-pressed grapeseed oil for cooking since it can withstand high heat and unlike coconut oil, departs virtually no taste.
Have been using macadamia nut oil for a while. I find the slightly nutty flavor great for frying, and unlike olive and coconut oil, it does not impart a heavy flavor to foods that some might find unwelcome. Works great for popcorn. High in omega 3s and mono unsaturates.
Any0ne know of any downsides to this oil?
There are numerous queries about grapeseed oil and no answers have been forthcoming here. I went to a home party, which featured products from an organization (MLM) called Wildtree. I bought some bottles of grapeseed oil from them as well as other products. So please let us know if they are truly safe. Thank you.
I feel,like the only time they really answer is if they feel they have to stick up for themselves. Seems a little selfish. Maybe we’ll get an answer now!
Ruby, I like to give them the benefit of the doubt—they may be overwhelmed with other queries on other subjects. But, the fact is that this question has shown up numerous times and I do hope they answer them eventually. Inquiring minds want to know-LOL!
I have used Nutiva coconut oil forever. I mix it with butter so the butter won’t scorch, because the butter flavor is dominant: you would never know. Great on eggs, with or without butter.
I figure olive oil from Spain is better because it’s Italy where the mob there adulterates the oil, I read.
If you mix olive oil fifty-fifty with local honey, blend it for a looong time, it does not separate. I add a raw egg, some vinegar with the mother, and some grated parmesan cheese (for thickness). It is incredibly delicious, most everyone feels, and it never reaches the bottom of the bowl; it clings to the salad.
What about pecan or walnut oils?
Can’t remember the last time I used oil. I don’t fry foods. Years ago my mom started using apple sauce in place of oil when baking cakes. They turn out even better than when oil is used and so moist they almost melt in your mouth. Now if only I could convince my daughter. But since I am diabetic I rarely eat any cake these days.
Hmmmmm ???????. A doctor joel d. Wallach suggests do not use any oils, any oils. Also appeared on the alex jones channel. He suggests all oils are bad to use. They all break down the same in our bodies. ????.
I’ve been using Spectrum’s walnut oil (omega 3s) for several years now and Ghee for a little flavor. Never do a hard fry on anything….just sauté.
Please answer about the other healthy oils. Grapeseed, avocado oil, walnut oil and almond oil. Does she not recommend them because they need refrigeration? Rose
Grape seed oil is great at high temps too.
macadamia nut oil can reach high heats without damage. who uses it? great taste and benefits are great as well. similar to coconut oil without the lauric acid.
I use it myself. I love it!
What about safflower and sunflower oil? It seems to used in all the organic gluten free tortilla chips and crackers at stores like Sprouts and Trader Joes….are they ok?
I believe both these oils are high in omega 6’s which are inflammatory. IMHO, as long as they are organic and balanced with sufficient Omega 3’s, you should be okay. However, in terms of whether they are processed with hexane solvent, I do not know.
I have heard many good things about organic macadamia nut oil. I use it occasionally. It has many better qualities than olive oil. Surprised nothing is listed about this in your article. Can you give me your thoughts about organic macadamia nut oil please. I believe it is one of the best kept secrets.
I agree with you all. The better foods are a bit more expensive, but absolutely less expensive than cancer and other medical bills including corrective surgeries. The reason the adulterated food products are so popular is because they’re cheaper. Agribusiness will do almost anything to mass produce and bring the cost down and put anything in it they can get away with to make it palatable to you and profitable to them. They’re not as concerned about your health as they are there profits. So its up to you to decide how much you health is worth to you and where, how and when you should allocate your dollars. I see health maintenance as “pay a little more now or lot more later”. Just saying I think my health is worth the extra $1K or so I probably spend annually to eat mostly organic and use mostly organic and/or natural skincare and cleaning products, etc. i find once you get use to it, its no more of an imposition that living in a nicer neighbor and paying it bit more in property taxes or rent or driving a nicer car and paying for that. You just have to decide what makes sense for you when allocating your $s.
Costco’s price is about $10 per quart compared to $5 per gallon for common oils, so it is still expensive. It’s great for stir frying as you can get it blazing hot without smoking.
Please don’t be so quick to judge.
Because what if you’re *not* paying a higher property tax and both my husbands and daughter’s cars are in fairly good shape, but bought used.
In our house, I’m on Social Security Disability( in a few months it will be Retirement)
my husband and my daughter work and my toddler grandson lives here as well. I just can’t afford to buy organic – although I do as much as possible.
I do wish our daughter would try a little harder to do so, but she isn’t wealthy either, it costs lots of $ to eat healthfully and she only makes $10 an hour.
What about liquid coconut oil. Is that process safe
My understanding from several years ago is that Canola oil is derived from Canada Oil (Rape seed oil) which was used as the glossy finish in the photographic industry. It is in everything and it is damaging our health.
I agree with you Shirley! I once thought it was healthy stuff, only to find out years later what it *really* is ( rapeseed oil – which among other things, was used for fuel!)
And you said it was used as a photographic chemical! Ai!
Hi food Babe
what about peanut oil ?
You didn’t address peanut oil, which is what Chick-fil-A uses to cook their waffle fries. Thoughts?