Sorry to bust your bubble. A new study published by a group of Canadian scientists shows that not all vegetable oils are good for the heart.
The researchers say that many of them in the market contain some harmful chemical substances that could increase one’s risk for coronary heart disease, obesity and diabetes.
The research work published in the Canadian Medical Association Journal last month states that despite the fact that vegetable oils help lower cholesterol content in the body, many of them contain polyunsaturated fats that increase a consumer’s risk for cardiovascular diseases.
Study author and professor of Nutritional Science at the University of Toronto, Canada, Dr. Richard Bazinet, notes that the fact that vegetables oils are reputed to have low cholesterol does not necessarily mean that the other fats they contain is good for the body.
According to Bazinet, physicians were able to deduce that some vegetable oils contained unequal proportions of Omega3 and Omega6 oils, which could predispose one to heart disease-related death, inflammation, and oxidative stress.
Why then does vegetable oil come highly recommended for cooking?
Bazinet explains that vegetable oils contain essential fatty acids needed for many metabolic functions which the body does not produce itself, hence these nutrients must be got from food.
He adds that with present findings, the slogan must change from consuming vegetable oils to consuming the oil that has the right proportion of nutrients that the body needs, as the study revealed that vegetable oils are just a little healthier than oil got from animal sources which doctors quickly condemn and discourage its use in cooking.
Bazinet notes, “Omega-3s and Omega-6 fatty acids are essential, which means they’re not produced by the body and therefore need to be obtained by food. The problem comes when we consume too many omega-6s —which is easy to do, since vegetable oils show up in tons of processed foods and fried foods.
What we should be asking for now, is which oil has the nutrients that I need in the right amount?”
The experts recommend that individuals should consume Omega-6s and Omega-3s oil in a 10:1 or 5:1 ratio, but now that most of people’s consumption rate is closer to 20:1 increasing the risks diet has on the body, especially the heart.
Bazinet also states that the ultimate in our daily diet should be that one should find ways to consume more Omega 3-rich fats and fewer Omega-6 rich ones.
“The oils containing higher level of Omega-3s tend to show more protective effects in these coronary heart disease studies. The oils that have no omega-3s tend to show an increased risk for diabetes and cardiac diseases,” he says. Are you confused about which oils are heart-healthy and which aren’t? If so, you’re not alone. But you need not worry, below are some vegetable oils that cardiologists have described as “kind to the heart.”
Canola oil
One way to reshape your diet is by choosing heart-healthy oils. Canola oil, which is made from the crushed seeds of the canola plant, is among the healthiest of cooking oils. It has the lowest saturated fat content of any oil commonly consumed in the U.S., at just seven per cent. By comparison, sunflower oil has 12 per cent saturated fat, corn oil has 13 per cent, and olive oil has 15 per cent.
Although it’s low in saturated fat, canola oil is very high in healthy unsaturated fats. It’s an excellent source of the Omega-6 fatty acid, linolenic acid, and it is higher in the Omega-3 fatty acid alpha-linolenic acid (ALA) than any other oil commonly used. These fats are particularly important in the diet because the human body can’t produce them.
Health benefits of Canola
Studies show that alpha-linolenic acid, or ALA, may help protect the heart by its effect on blood pressure, cholesterol, and inflammation. There is enough evidence of canola oil’s heart benefits that the FDA allows canola oil manufacturers to label their products with this qualified health claim:
“Limited and not conclusive scientific evidence suggests that eating about 1 1/2 tablespoons (19 grams) of canola oil daily may reduce the risk of coronary heart disease due to the unsaturated fat content in canola oil. To achieve this possible benefit, canola oil is to [sic] replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product contains [x] grams of canola oil.”
Substituting canola oil for other fats in your diet is an easy way to help you eat healthier. One study shows that completely substituting canola oil and canola oil-based margarine for other oils and spreads can help adults meet the daily dietary recommendations for saturated and unsaturated fat. Switching to only canola-based products could reduce your saturated fat intake by almost 10 per cent, and increase your ALA intake by nearly 73 per cent, shows the study, published in the Journal of the American Dietetic Association.
Soyabeans oil
Soyabean oil is a popular vegetable oil that is valued for its affordability, high smoke point and health benefits. Soyabean oil is extracted from the soybean. It often has a dark yellow or faint green colour. Standard vegetable oil is often composed of soyabean oil. Soyabean oil accounts for 80 per cent of all commercial oil used in the United States. This is a good all around oil that can be used for baking, cooking and frying.
Soyabean oil is made by extracting oils from the soyabean. This is done by cracking the beans and then heating the beans to remove any unnecessary moisture. Next, the beans are sliced and then rolled to extract the oil. Often, commercial brands mix soyabean oil with other cheaper oils to make it more affordable. You can also find unrefined soyabean oil, which is cold-pressed and expeller-pressed. Often unrefined oils have a stronger flavour, but usually retain a higher nutritional value than refined oils.
Health benefits of Soyabean oil
Soyabean oil contains no cholesterol, which makes it a perfect choice for individuals with heart disease or high cholesterol.
The fats in soyabean oil are polyunsaturated and they have shown to help reduce total cholesterol, lower LDL or bad cholesterol levels and increase HDL or good cholesterol levels.
Soyabean oil has omega-3 fatty acids, which have shown to reduce the risk of cardiovascular disease, slow the growth of atherosclerotic plaque, slow the risk of arrhythmias or abnormal heartbeats and decrease triglyceride levels.
Soyabeans naturally contain antioxidants, which remain in the oil even after it is pressed. These antioxidants help prevent the damage caused by free radicals, which may help prevent certain cancers.
NB: Today is the World Diabetes Day,have you checked your blood sugar level
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