Until now, we’ve followed a simple rule about facts; saturated animal facts (like lard) are bad, and unsaturated ones (like vegetable oil) are good. But now a study has gone 360, claiming some ‘healthy’ oils – corn, sunflower and safflower – may actually increase heart disease. Confused? We asked Azmina Govindji, registered dietitian for the British Dietetic Association and expert for NHS Choices, to update our oil IQ.
Olive
What’s good
If there was an Oscar for oil, olive would clinch it – but dig up your chemistry knowledge to see why. It’s high in monounsaturated fats, which have a chemical structure made up of one really strong double bond (hence the ‘mono’ bit). When you heat some oils the chemical bonds break and the oil turns saturated (ie cholesterol raising). Not so with olive oil.
What’s bad
It’s still fat, and counts toward your 70g fat RDA – so use it to replce other fats (not in addition to).
Use it
For salads and shallow frying.
Watch out for
‘Olive pomace’ – cheaper oil made from the leftover residue fro virgin olive oil.
Sunflower
What’s good
It’s very high in vitamin E – good for healthy cells and skin.
What’s bad
OK, back to chemistry. Unlike olive oil (high in monounsaturated fat), sunflower and corn oil is polyunsaturated. The word ‘poly’ means it has multiple double chemical bonds – which are much weaker than just having one. When this oil is heated repeatedly, the bonds break and actually turn the oil from unsaturated to saturated.
Use it
For roasting and shallow frying.
Watch out for
Re-using it. The more you do, like in those old chip pans, the more chemical bonds break and the unhealthier it becomes.
Vegetable
What’s good
Actually, a lot. Vegetable oil (usually made from rapeseed) has the lowest saturated fat content of any oil and ten times as much omega-3 as olive oil.
What’s bad
Don’t be sucked in by speciality rapeseed oils that are pricey (and unnecessary).
Use it
For high temperature – it can be heated without the chemical structure breaking down. It’s usually too bland for salads.
Watch out for
Exactly what’s in it. 100% rapeseed oil is good, as it’s full of monounsaturated fat. Some vegetable oils are a mixture of different oils – check the label and watch out for polyunsaturated corn oil sneaking in.
Coconut
What’s good
According to the hype it can do everything from boosting immune function to preventing cancer.
What’s bad
The hype. The only thing that’s actually been proven is that it may have a good impact on cholesterol levels – but scientists still aren’t sure preciselt why. Cocunut oil actually contains about 90% saturated fat, but it’s specific plant-based saturated fat that seems to lower overall cholesterol levels. It’s a fat that scientists are still trying to get their heads around.
Use it
In cooking; it’s semi-solid, so not great for salads.
Watch out for
Going overboard. The current consensus is that it’s better than butter, but not as good as other oils. A lot of its claims are based on anecdotal evidence, not science.
Did you know you could use oils in your beauty and haircare regime too? Check out Eva Mendes’ favourite way to use coconut oil(it doesn’t involve eating it!)
