Processed oils

When it comes to processed oils, how you cook with them can also play a role in their impact on health. One study published in the Journal of Agricultural and Food Chemistry found that heating oils to high temperatures, such as during frying or deep-frying, can create harmful compounds. Specifically, these high temperatures can cause the formation of acrylamide and other advanced glycation end products (AGEs).

Acrylamide

Acrylamide is a chemical that forms when starchy foods, like potatoes or bread, are cooked at high temperatures. It's also formed when oils are heated to high temperatures, such as during frying. Studies have suggested that acrylamide exposure may be linked to an increased risk of cancer, particularly in organs like the kidney and bladder.

AGEs, on the other hand, are compounds that are formed when proteins or fats combine with sugars in the bloodstream. They can also be formed when oils are heated to high temperatures. AGEs have been linked to increased inflammation, oxidative stress, and an increased risk of chronic diseases, such as cancer and heart disease.

Omega-6 fatty acids

In addition to the formation of harmful compounds during cooking, the high levels of omega-6 fatty acids found in processed oils, particularly soybean oil, can also contribute to inflammation and other health problems if consumed in excess. While omega-6 fatty acids are an essential nutrient, consuming too many of them can lead to an imbalance with omega-3 fatty acids, which can contribute to inflammation in the body.

To reduce the potential negative effects of processed oils when cooking, it's recommended to choose oils with high smoke points, which are less likely to break down and form harmful compounds at high temperatures. Oils with high smoke points include avocado oil, grapeseed oil, and refined coconut oil. Additionally, using cooking methods like baking, roasting, or steaming can help reduce the formation of harmful compounds compared to frying or deep-frying.

Processed oils and type 2 Diabetes

Processed oils have become a staple ingredient in many modern diets, but mounting evidence suggests that they may be contributing to the rising rates of type 2 diabetes. One key issue is their high content of omega-6 fatty acids, which can cause chronic inflammation and promote insulin resistance. In a study published in the British Medical Journal, researchers found that individuals who consumed high amounts of omega-6 fatty acids from vegetable oils like soybean and corn oil had a significantly increased risk of developing type 2 diabetes.

Processed oils and mental health

The impact of processed oils on health isn't limited to physical health - it can also have negative effects on cognitive function and mental health. A diet high in omega-6 fatty acids, such as those found in processed oils like soybean and corn oil, has been associated with lower cognitive function and an increased risk of depression in older adults. This was demonstrated in a study published in the journal Nutritional Neuroscience.

So why might processed oils be harmful to cognitive function and mental health? One possibility is the impact that chronic inflammation can have on the brain. As mentioned earlier, processed oils are high in omega-6 fatty acids, which can contribute to inflammation in the body. Chronic inflammation has been linked to a range of health issues, including depression and cognitive decline.

Healthier Alternatives

While there's no doubt that processed oils are a major contributor to the development of type 2 diabetes, the good news is that simple changes to the diet can make a big difference. Switching to healthier oils like olive oil and avocado oil, which have been shown to have beneficial effects on metabolic health, is a good place to start. And cutting back on fast foods and other processed foods that are high in unhealthy fats, sugars, and additives can go a long way towards reducing the risk of type 2 diabetes and other chronic diseases.

Conclusion

We do need more research to fully understand the impact of processed oils on human health, but these findings highlight the importance of choosing minimally processed oils, such as olive oil or avocado oil, and limit the consumption of highly processed oils, particularly those used in high-heat cooking or frying.