Nutritionist explains why you should avoid consumption of refined vegetable oils

Oils are widely used in the kitchen for the preparation of various foods. In some cases, its use becomes indispensable. But this ingredient can be bad for the body and, therefore, its consumption needs to be avoided or, at least, reduced.

An important tip is, before buying, research the different types of oil available on the market and choose one that is less harmful. Refined vegetable oils, for example, are quite popular, but their consumption offers no benefits.

Nutritionist Simone Bach, from the YouTube channel Cozinha Bah, explains the main types of refined vegetable oil, the biggest problem with each of them and gives you some tips for you to make better choices.

Harms of refined vegetable oils

The most common oils, such as soybean, canola, corn and sunflower, are rich in polyunsaturated fats that oxidize easily. In addition, in manufacturing they go through a refinement process where there is a decrease in phenolic compounds and fatty acids that are beneficial to the body. Omega-6, linked to increased risk of diabetes and heart disease, remains.

In general, the healthiest vegetable options are olive oil and coconut oil, as they go through fewer processing steps and are subjected to lower temperatures during manufacture, which preserves more of their beneficial properties.

More about the main refined oils

In addition to the general characteristics of refined oils, there are particularities of each base ingredient that contribute to the quality of the oil. Learn more about the main types:

Soy oil

It is the most accessible and most consumed, but currently, the soy used is all transgenic, and the effects of the consumption of transgenics in the medium and long term are not yet clarified.

Canola oil

It has a situation similar to that of soybean, because canola is a plant that does not exist in nature, it was created by man, and the effects of the consumption of modified foods are still unknown.

Sunflower oil

Compared to the previous two, it is the best, as the sunflower is a non-GMO plant. In addition, there are unrefined versions, which can be found at health food stores.

According to the nutritionist, choosing the best oil for everyday cooking will depend on several factors, such as the financial situation and also the recipe in which it will be used.

If the pan is non-stick, you don’t need to use one. In other cases, olive oil or butter is more recommended. For sweet recipes, coconut oil. And when it is necessary to maintain a more neutral flavor, the sunflower flavor.

Whatever the product used, the most important thing is to have moderation in consumption. The average should not exceed a 1 liter bottle per month for a family of four.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.