A wide range of edible and cooking oils of all kinds are proliferating on the market, some of which are not so well-known or are not recommended. These are even composed of trans fats that are very harmful to the human body.

Trans fats are a type of unsaturated fat that can be of industrial or natural origin. Industrial trans fats are created through a process of partial hydrogenation of vegetable oils, which converts them from liquid to solid, to prolong their useful life, and are commonly found in processed foods. While natural trans fats are found in small amounts in animal products such as meat and dairy. Both industrial and natural trans fats can increase the risk of heart disease and other health problems.

Effects on the body

This type of oil with trans fats increases LDL ("bad") cholesterol and decreases HDL ("good") cholesterol, which can lead to plaque buildup in the arteries and increase the risk of heart disease.

It is also associated with an increased risk of obesity, type 2 diabetes, and other health problems.

The World Health Organization (WHO) recommends limiting trans fat consumption to less than 1% of daily caloric intake. Many countries have even taken steps to reduce or eliminate industrially sourced trans fats from foods.

It is important to read food labels to identify and avoid trans fats (especially partially hydrogenated oils).

Refined Vegetable Oils

Oils high in saturated fat and those that are extensively processed, such as refined seed oils, are considered less healthy. For example, coconut oil and palm oil, which are high in saturated fat, should be consumed with moderation. Seed oils such as sunflower, grapeseed, corn, and soybean, although often promoted as healthy, They can be problematic if consumed in excess or subjected to high temperatures during cooking. These are not a good option for cooking or eating directly in salads or alone.

They contain a type of fat called polyunsaturated omega 6, very different from omega-3, which is healthy. Vegetable oils are pure omega 6, which is very inflammatory at high doses, breaking down intestinal walls and generating a great imbalance in the body. They are very fragile products that break easily at the temperatures we commonly use for frying, sautéing, and baking. These produce toxic compounds.

These oils were not initially made for human consumption; they were mainly used for industrial purposes, which is why they are not recommended.

Which oils should you consume?

Par excellence, olive oil is the most recommended for consumption and even for cooking. It helps reduce LDL ("bad") cholesterol levels and increase HDL ("good") cholesterol. Its high antioxidant content, including vitamin E, protects cells from oxidative damage.

Avocado oil, which is composed of 71% monounsaturated fatty acids, has also gained many points in recent times. It's an excellent choice for heart health and helps reduce inflammation and improve cholesterol levels. Its high smoke point makes it suitable for various cooking methods, including frying.

Finally, animal fats—once so demonized—are now considered a good source of energy and health. Experts point out that they can be healthy when consumed in moderation, as part of a daily diet.