Refined oils work great due to their convenience and high smoke points. However, the way they are processed leaves dubious questions about long-term health effects. We will discuss the reasons why we should prioritize unrefined options, address the carcinogen issue with refining, and focus on how to look at dietary fat consumption healthily.
Drawbacks of Refined Oils
Nutrient Loss
Although it is not very different, refining can remove health benefits that are naturally present in the oil, vitamins, antioxidants, and other good stuff.
Chemical Processing
During the refining process, harsh chemicals such as hexane may be used. This can leave trace amounts of these chemicals in the final sunflower oil product.
Potential for Carcinogens
In a few papers, it is suggested that certain refining processes can form contaminants called glycidyl esters at trace levels. These are genotoxic (harmful to DNA) and may be carcinogenic (cancer-causing). But the levels tend to be extremely low—likely too low to have a real-world effect on human health and more research will be needed to determine their actual consequences.
Choosing Unrefined, Organic Cold-Pressed Oils
Nutrient Richness
Cold-pressing keeps all the vitamins, minerals, and antioxidants found in these oils when compared to heavier refining processes.
Superior Flavor
This is mostly because unrefined oils are often deep in flavor.
Free from Chemicals
No harsh chemicals are used in the cold-pressing process, so you get an even more pure product.
Minimized Pesticide Exposure
Opting for a product that is certified as organic promotes environmentally responsible farming operations and may mean the final oil contains fewer traces of pesticide residue.
Finding Unrefined Oils Locally
Farmers Markets
Numerous vendors are supplying cold-pressed oils from their organic seeds.
Health Food Stores
An imported selection may also appear in specialty stores.
Online Retailers
Get to know some reputable online retailers with ethical sourcing practices.
Creating a Balanced Approach
- Prioritize Unrefined Options
- Pour over dressings, drizzling, and low-heat cooking.
- Focus on Overall Fat Intake
- Reduce saturated, and trans fats — from all sources, not just refined oils.
Healthy Cooking Methods
Choose baking or grilling. Go for other options like baking, steaming, or grilling as much as you can to reduce the overall usage of oil.
Conclusion
It is important to change cold-pressed oils cyclically as different oils provide a variety of nutrients, healthy fats, and antioxidants that improve heart health, reduce inflammation from various sources, and support overall well-being.
In our kitchen, the use of oils like mustard, sesame, and coco when used alternately provides for a balanced mix of omega fatty acids as well as essential vitamins without losing their natural properties. In comparison, refined oils — which are usually heat- and chemically treated — lose great nutrients and may even contain trans fats that are unhealthy. This, in turn, results in greater risks of health problems including heart diseases and inflammation as well as gaining weight. Swapping out refined oils for cold-pressed alternatives means adopting a more natural lifestyle with potentially healthful benefits.
