Obesity is a widespread and growing public health crisis with complex causes and no single, easy solution. Lifestyle changes, particularly adopting a healthy diet, are typically the first line of defense. While the focus is often on the amount of fat consumed, the type of fat, specifically the cooking oil used, can also play a significant role. This article explores the effects of different edible oils on body weight, aiming to clear up misconceptions and provide evidence-based guidance.
Understanding Dietary Fats
Dietary fats are crucial for overall health. They aid in the absorption of vitamins A, D, E, and K and are essential for brain and nerve function. Vegetable oils, derived from plants, are valuable sources of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs). Common examples include olive oil, canola oil, corn oil, soybean oil, peanut oil, safflower oil, and sunflower oil, used in baking, frying, and salad dressings. Saturated fatty acids (SFAs) are found in dairy fat (butter), lard (pork), beef tallow, palm oil, palm kernel oil, and coconut oil.
The Ongoing Debate: Fats and Weight Control
The impact of fatty acid composition on body weight control is a subject of ongoing debate. Some studies suggest lower plasma concentrations of n-3 PUFAs in overweight or obese individuals. The SUN prospective cohort study found that individuals adhering to an olive oil-rich Mediterranean dietary pattern did not have an increased risk of obesity. However, a meta-analysis of controlled trials indicated that canola oil intake was significantly associated with weight reduction compared to various control groups, particularly saturated fats.
Network Meta-Analysis: A Comprehensive Approach
To determine which fats and oils have the most beneficial effects on weight control, a network meta-analysis (NMA) is valuable. NMA allows for the simultaneous comparison of multiple interventions, providing a comprehensive view of their relative efficacy. A systematic review and NMA incorporated direct and indirect evidence from 42 studies to evaluate the effect of different edible oils (olive oil, almond oil, butter, canola oil, chia oil, coconut oil, corn oil, echium oil, flaxseed oil, linseed oil, microalgae oil, palm oil, peanut oil, rice bran oil, safflower oil, sesame oil, a mixture of sesame and canola oils, soybean oil, sunflower oil, and walnut oil) on body weight.
Key Findings from the NMA
The NMA revealed several important findings:
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- Sesame Oil: Sesame oil had the highest probability of being the most effective for weight loss.
- Canola and Sesame Oil Mixture: A mixture of canola and sesame oil also showed promising results for body weight control.
- Weight Gain Associations: Palm oil, rice bran oil, soybean oil, and sunflower oil were associated with significant weight gain compared to canola oil. Soybean oil also led to weight gain when compared to olive oil, sesame oil, and a mixture of sesame and canola oil.
- Weight Loss Associations: Sesame oil demonstrated beneficial effects on body weight compared to olive oil, coconut oil, corn oil, flaxseed oil, palm oil, and rice bran oil.
Examining Individual Oils
Olive Oil
Extra virgin olive oil is often considered the healthiest oil because it's rich in healthy fats and nutrients, and versatile for cooking. Olive oil is about 75% monounsaturated fat, the highest amount of any plant oil, per the AHA. EVOO, which is less refined, is also loaded with antioxidants and plant compounds. These include vitamin E, which protects the body from oxidative stress, and anti-inflammatory polyphenols. Consuming olive oil has been linked to a lower risk of heart disease and diabetes. It's a staple of the Mediterranean diet, which is championed for longevity. Olive oil remains stable even when people heat it to high temperatures because of these antioxidants. The smoke point of olive oil ranges from 350-410 degrees Fahrenheit, per the USDA. You can use it to sauté, roast, bake, drizzle on salads, and more.
Coconut Oil
Many people believe that coconut oil is a nutritious addition to the diet. However, it contains very high levels of saturated fat. Coconut oil contains mostly lauric acid, which is classified as both a medium-chain and long-chain fatty acid, or fatty acid with intermediate properties. It does not have the same health benefits as MCT oil, which only contains medium-chain fatty acids. The AHA advises that people limit their intake of saturated fats, such as coconut oil. Further research is necessary to know the true effects of coconut oil on health.
Canola Oil
Canola oil also has low levels of saturated fatty acids and high levels of unsaturated fats. Canola oil is usually recommended as one of the better oils for frying because it is not particularly high in polyunsaturated fats. People can use canola oil to quickly sauté vegetables, meat, or meat alternatives, making sure that the oil does not get too hot.
Vegetable Oil
Vegetable oil contains the highest levels of polyunsaturated fats compared with olive, coconut, and canola oil. Due to their high polyunsaturated fat content, vegetable oils are not stable when people use them at high temperatures. Vegetable oils have low levels of antioxidants and can release potentially harmful compounds when heated. Researchers have linked these compounds with cancer, cardiovascular disease, and various forms of neurological diseases.
The Calorie Question: Does "Light" Mean Fewer Calories?
No, a "low-calorie" cooking oil does not exist. All oils are basically pure fat. Fats provide 9 calories per gram, making them the most caloric macronutrient. The most common cooking oils contain roughly the same number of calories per serving, which is 1 tablespoon. Oils such as extra virgin olive oil, avocado oil and canola oil, all contain about 120 calories per tablespoon. Vegetable oils labeled "light" are not lower in calories but instead more refined, which gives them a lighter color and more neutral flavor. Technically, coconut oil is the lowest in calories, with 117 calories per serving, says Planells. However, it's the type of fat, not calories, that matters more for your health, the experts note.
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Choosing Healthier Cooking Oils: Key Considerations
When selecting a cooking oil, it's important to read the nutrition labels and look for a few key things, the experts say. Healthier cooking oils are low in saturated fat, the experts say. The lower, the better. The American Heart Association recommends choosing oils with less than four grams of saturated fats per one tablespoon (or serving). Healthier cooking oils tend to be from non-tropical plants, the experts say. These include vegetables, fruits, nuts, and seeds grown in cooler, temperate climates. Healthier cooking oils are higher in polyunsaturated and monounsaturated fats, including essential omega-3 and omega-6 fatty acids, which fight inflammation, support heart and brain health, and reduce the risk of chronic diseases, the experts note.
Refined oils have a more neutral flavor and withstand higher temperatures, making them a versatile and practical option for cooking. They also tend to be cheaper, the experts note. However, the refining process also removes some beneficial nutrients, the experts note. Look for unrefined oils if possible, which will still have more nutrients and antioxidants that are often lost in the refining process.
Tips for Reducing Calories When Using Cooking Oil
- Portion Control: Measure oil. Don’t eyeball it.
- Spray Oil: You use a fraction of the oil, but it's dispersed evenly over a wider area.
- Use Non-Stick Cookware: Using non-stick cookware can also help minimize the amount of oil you use.
Proper Storage and Usage
Store oil in a dark, cool place to avoid oxidation. Use oil within several months of opening. Do not refrigerate cooking oils. Discard expired cooking oil. Do not reuse cooking oil. Discard oil after it smokes or catches fire.
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