Switching to healthy oils is one of the best choices you can make for your body because refined seed oils are like giving your body bad fuel. The types of fats and oils you consume are much more than a source of calories – they directly impact your overall health.
Imagine your body is a beautifully crafted machine – like a luxury car. You want it to run smoothly, feel powerful, and last for years to come. If you put cheap, low-quality fuel in it (like refined seed oils such as canola or soybean oil), it might still run, but over time, it would cause damage to the engine, leading to sluggishness, inflammation, and wear and tear.
For women, this "bad fuel" can especially affect your hormonal balance and energy levels. Hormones are like the fine-tuned parts of your car that keep everything running efficiently. If they’re not working properly, you might feel bloated, fatigued, or experience mood swings.
Healthy oils, like olive or avocado oil, are like premium fuel – they protect your engine (your body), reduce inflammation, and help your hormones function smoothly.
Making the switch is a small change with a big impact – it’s like upgrading your car to run like new.
Why it matters
While refined seed oils – such as soybean, canola, and sunflower oils – are inexpensive and widely used in processed foods, they are highly processed and rich in omega-6 fatty acids, which can drive chronic inflammation and oxidative stress.
In contrast, healthy oils like extra virgin olive oil, avocado oil, and coconut oil are packed with essential fatty acids, antioxidants, and anti-inflammatory properties. These good-for-you oils support brain function, hormone balance, and metabolic health.
- Refined Seed Oils Drive Inflammation
- Oils like soybean, canola, and sunflower are cheap and widely used in processed foods but are highly processed and rich in omega-6 fatty acids. While omega-6s are essential in small amounts, excessive intake promotes chronic inflammation and oxidative stress, both of which are linked to chronic diseases like heart disease, diabetes, and arthritis.
- Healthy Oils Promote Vital Functions
- Oils like extra virgin olive oil, avocado oil, and coconut oil are rich in monounsaturated fats, antioxidants, and omega-3 fatty acids. These oils:
- Support hormone synthesis: Healthy fats are the building blocks for hormone production, essential for regulating cycles and managing menopause.
- Stabilize blood sugar: Consuming healthy fats slows the absorption of carbohydrates, reducing glucose spikes.
- Enhance brain function: Omega-3s in these oils improve cognitive flexibility and memory.
- Cellular Health and Metabolism
- Healthy fats improve cellular membrane fluidity, allowing nutrients to enter and waste to leave efficiently. This is key for maintaining metabolic health and reducing insulin resistance.
The science behind it
The type of oil you use daily can either support your health or contribute to long-term issues. The harm caused by consuming refined seed oils is real.
- Highly processed: Refining exposes oils to heat and chemicals, creating harmful compounds like trans fats and oxidized lipids.
- Rich in bad-for-you omega-6 fatty acids: Excess omega-6 intake skews the omega-6 to omega-3 ratio, increasing inflammation.
- Oxidative stress: These oils oxidize easily, producing free radicals that damage cells and accelerate aging.
- Benefits of Healthy Oils
- Extra Virgin Olive Oil: Rich in polyphenols, it reduces inflammation, improves cholesterol profiles, and supports cardiovascular health.
- Avocado Oil: High in monounsaturated fats, it promotes joint health, hormone balance, and metabolic efficiency.
- Coconut Oil: Contains medium-chain triglycerides (MCTs) that are quickly used for energy and support cognitive function.
- Omega-3 Fatty Acids
- Found in fatty fish and flaxseeds, omega-3s are essential for brain health, joint flexibility, and reducing inflammation. These fats are critical for active women to maintain energy and recovery.
Start here
Incorporating healthy oils into your diet is simple and effective. Here are some actionable ways to get started.
- Cook with Extra Virgin Olive Oil: Best for low to medium-heat cooking or as a flavorful base for dressings and marinades.
- Use Avocado Oil for High-Heat Cooking: With a high smoke point, avocado oil is perfect for frying, roasting, and sautéing without oxidizing.
- Incorporate Omega-3-Rich Foods: Include fatty fish like wild-caught salmon, sardines, and mackerel. For plant-based options, try flaxseeds, chia seeds, basil seeds, and walnuts.
- Avoid Refined Seed Oils: Check food labels for hidden oils like soybean, canola, and sunflower in processed snacks, salad dressings, and sauces.
- Explore Coconut Oil for Energy: Use coconut oil in baking or add a teaspoon to your coffee for a quick energy boost from MCTs.
Pro tips
Store oils properly to preserve their health benefits.
- Keep oils in dark glass bottles to protect them from light exposure.
- Store in a cool, dry place away from heat to prevent oxidation.
- Avoid buying oils in bulk unless you use them quickly – freshness is important.
