Why You Should Never Eat Vegetable Oil or Margarine

Why you should never eat vegetable oil or margarine

Aside from whole grains, vegetable oils and margarine are some of the most misunderstood and over-recommended foods in the health community. You’ve probably heard these referred to as “heart healthy oils,” a good alternative to those “artery clogging saturated fats.”

These oils are supposed to help lower cholesterol and blood pressure, increase weight loss, and somehow improve overall health.

Only one problem…. again, science doesn’t back these claims up!

What Are Vegetable Oils/Margarine?

Vegetable oils (and margarine, made from these oils) are oils extracted from seeds like the rapeseed (canola oil) soybean (soybean oil), corn, sunflower, safflower, etc. They were practically non-existent in our diets until the early 1900s when new chemical processes allowed them to be extracted.

Unlike butter or coconut oil, these vegetable oils can’t be extracted just by pressing or separating naturally. They must be chemically removed, deodorized, and altered. These are some of the most chemically altered foods in our diets, yet they get promoted as healthy.

Vegetable oils are found in practically every processed food, from salad dressing to mayo to conventional nuts and seeds. These oils are some of the most harmful substances you can put into your body, but more on that in a minute!

How Vegetable Oils are Made

Vegetable oils are manufactured in a factory, usually from genetically modified crops that have been heavily treated with pesticides. This article has fascinating videos contrasting the production of vegetable oils and butter.

Take for instance, the common Canola oil, the beauty queen of the vegetable oil industry. It was developed by making a hybrid version of the rapeseed, and it was given its name in the 1980s as part of a marketing effort organized by a conference on mono-saturates.

Rapeseed oil contains high amounts of the toxic erucic acid, which is poisonous to the body. Canola oil is an altered version, also called Low Erucic Acid Rapeseed (LEAR) and it is commonly genetically modified and treated with high levels of pesticides.

Canola (modified rapeseed oil) is produced by heating the rapeseed and processing with a petroleum solvent to extract the oil. Then another process of heat and addition of acid is used to remove nasty solids (wax) that occur during the first processing.

At this point, the newly created canola oil must be treated with more chemicals to improve color and separate the different parts of the oil. Finally, since the chemical process has created a harsh smelling oil, it must be chemically deodorized to be palatable.

If the vegetable oil is going to be made into shortening or margarine, is undergoes an additional process called hydrogenation to make it solid at cold temperatures. Unlike saturated fats (butter, coconut oil, etc.) vegetable oils are not naturally solid at these temperatures and must be hydrogenated to accomplish this. During this process of hydrogenation, those lovely trans fats we’ve heard so much about are created.

This chart from this informative article on the history and production of canola oil shows the process in more detail:

canola oil chart

Nothing like petroleum produced, overheated, oxidized, and chemically deodorized salad dressing for dinner…. yum.

(Compare that to butter… Step 1: milk cow. Step 2: let cream separate naturally. Step 3: skim off cream. Step 4: shake until it becomes butter.)

History of Vegetable Oil Production and Consumption

As I mentioned, vegetable oil was practically non-existent in its current form in the early 1900s. Until that time, most people got their fats from animal sources like meat, tallow, lard, butter, cream, etc.

The overall amount of fat consumed has not changed much since then (it has decreased slightly) but the type has changed dramatically. In 1900 the amount of vegetable based oils that people consumed was basically none. Today, people consume, on average, about 70 lbs of vegetable oils throughout the year. (Hmm, I wonder what 70 pounds of a “food” that was previously non-existent in human consumption might do to our health?)

Add to this the fact that the animals we eat are also often fed genetically modified pesticide treated seeds and grains (cows are supposed to eat grass by the way!) and the amount of omega-6 rich oils and seeds in our diets is really high!

Though vegetable oil existed in the early 1900s, its use increase that much until the 1950s, when a governmental campaign was launched to convince people to eat vegetable oils and margarine and avoid “artery clogging saturated fats.”

Check out the rise of Canola Oil since then (and the decline of butter):

why not to eat canola oil

And the rise in soybean oil production and consumption:

dont eat soybean oil

And corn oil:

u s corn oil consumption

As an interesting correlation, check out the rates of heart disease and cancer since then. As this article notes:

All one has to do is look at the statistics to know that it isn’t true. Butter consumption at the turn of the century was eighteen pounds per person per year, and the use of vegetable oils almost nonexistent. Yet cancer and heart disease were rare. Today butter consumption hovers just above four pounds per person per year while vegetable oil consumption has soared–and cancer and heart disease are endemic.

Since the 1950’s these vegetable oils and their derivatives have been increasingly used in processed foods and for frying or cooking. They are marketed as healthy because they contain monounsaturated fats and some level of Omega 3 fatty acids.

What’s Wrong with Vegetable Oils?

There are many problems with vegetable oil consumption, and in my opinion, no amount is safe. To understand why, let’s look at a few of the biggest problems with vegetable oils:

Our Bodies Aren’t Meant to Consume Them!

The fat content of the human body is about 97% saturated and monounsaturated fat, with only 3 % Polyunsaturated fats. Half of that three percent is Omega-3 fats, and that balance needs to be there. Vegetable oils contain very high levels of polyunsaturated fats, and these oils have replaced many of the saturated fats in our diets since the 1950s.

The body needs fats for rebuilding cells and hormone production, but it has to use the building blocks we give it. When we give it a high concentration of polyunsaturated fats instead of the ratios it needs, it has no choice but to incorporate these fats into our cells during cell repair and creation.

The problem is that polyunsaturated fats are highly unstable and oxidize easily in the body (if they haven’t already oxidized during processing or by light exposure while sitting on the grocery store shelf). These oxidized fats cause inflammation and mutation in cells.

In arterial cells, these mutations cause inflammation that can clog arteries. When these fats are incorporated into skin cells, their mutation causes skin cancer. (This is why people often get the most dangerous forms of skin cancer in places where they are never exposed to the sun, but that is a topic for another day!)

When these oils are incorporated into cells in reproductive tissue, some evidence suggests that this can spur problems like endometriosis and PCOS. In short, the body is made up of saturated and monounsaturated fats, and it needs these for optimal health.

Vegetable Oils Contain High Levels of Omega-6 Fatty Acids

I’ve talked before about how the body needs Omega-3 and Omega-6 fats in balance, preferably a 1:1 ratio. Most people consume a much higher ratio of Omega-6 fats, and this can lead to problems.

Vegetable oils contain a very high concentration of Omega 6 fatty acids and polyunsaturated fats, which cause an imbalance of these oils in the body. Omega 6 fats are easily oxidized with heat or light exposure. This is another reason that when these types of fats/oils are incorporated into tissue like skin cells, the heat and light from sun exposure can increase skin cancer risk.

Unbalanced levels of Omega-3 and Omega-6 fats have been linked to skin cancer and many types of cancers. As a recent article from the Institute of Natural healing explains:

In one study performed at the University of Western Ontario, researchers observed the effects of ten different dietary fats ranging from most saturated to least saturated. What they found is that saturated fats produced the least number of cancers, while omega-6 polyunsaturated fats produced the most. Numerous other studies have also shown that polyunsaturated fats stimulate cancer while saturated fat does not1 and that saturated fats do not break down to form free radicals.2

In another study, Dr. Vivienne Reeve, PhD, Head of the Photobiology Research Group at the University of Sydney irradiated a group of mice while feeding while feeding different groups of them polyunsaturated and saturated fats. She discovered that the mice that consumed only saturated fat were totally protected from skin cancer. Those in the polyunsaturated fat group quickly developed skin cancers. Later in the study, the mice in the saturated fat group were given polyunsaturated fats. Skin cancers quickly developed.

The 3% of our body that is made up of polyunsaturated fats is approximately half Omega-3 fatty acids and half Omega-6 fatty acids and our body needs this balance. Omega-3s have been shown to reduce inflammation and be protective against cancer, while too much Omega-6 fats cause inflammation and increase cancer risk.

Over time, consumption of these oils high in Omega-6s and polyunsaturated fats can also lead to other problems, as the above article elaborates:

The journal Epidemiology published a study called, “Margarine Intake and Subsequent Coronary Heart Disease in Men.” Authors of the study followed participants of the Framingham Heart Study for 20 years and recorded their incidence of heart attack. They also tracked both butter and margarine consumption.

The researchers discovered that as margarine consumption increased… heart attacks went up. As butter consumption increased… heart attacks declined.

The study also divided the data into ten year increments. What they discovered is that during the first ten years, there was little association between margarine consumption and heart attacks. However, during the second decade of follow-up, the group eating the most margarine had 77% more heart attacks than the group eating none!

Hmm… saturated fats don’t cause heart disease and vegetable based fats do! Sounds like something I’ve said before.

Imbalance of these fats can also cause damage to the intestines and along with processed grain consumption can set the body up for a host of food allergies and auto immune problems.

Chemicals and Additives in Vegetable Oils and Fats

Since vegetable oils are chemically produced, its not really surprising that they contain harmful chemicals. Most vegetable oils and their products contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) which are artificial antioxidants that help prevent food from oxidizing or spoiling too quickly.

These chemicals have been shown to produce potential cancer causing compounds in the body, and have also been linked to liver/kidney damage, immune problems, infertility or sterility, high cholesterol, and behavioral problems in children.

Vegetable oils also contain residues of the pesticides and chemicals used in their growth and manufacture and most often come from genetically modified sources.

Reproductive Problems and Problems in Children caused by Vegetable Oil Consumption

Vegetable oils are extremely damaging to the reproductive system and the developing bodies of unborn babies and children. Because the reproductive system in both men and women is constantly producing and dividing new cells, there is potential for mutation and problems when these cells are made of the wrong kind of fats and are oxidized.

This same thing applies to unborn babies and children, whose cells are dividing at high rates. There is more potential for mutation because there are more cells dividing. From this article:

What the scientific literature does tell us is that low fat diets for children, or diets in which vegetable oils have been substituted for animal fats, result in failure to thrive–failure to grow tall and strong–as well as learning disabilities, susceptibility to infection and behavioral problems. Teenage girls who adhere to such a diet risk reproductive problems. If they do manage to conceive, their chances of giving birth to a low birth weight baby, or a baby with birth defects, are high.

Excess consumption of vegetable oils also causes problems with hormone production, since hormones are dependent on certain fats for their manufacture. Vegetable oils that are hardened by hydrogenation to make shortening or margarine are especially damaging.

Other Effects of Vegetable Oils on the Body

Because vegetable oils oxidize easily, they deplete the body of antioxidants since the body must use these to attempt to neutralize the oxidation. People with high consumption of vegetable oils and their products are at risk for Vitamin E deficiency and other deficiencies.

Vegetable oil consumption has been linked to a host of other problems, among them (from the same article above):

In test animals, diets high in polyunsaturates from vegetable oils inhibit the ability to learn, especially under conditions of stress; are toxic to the liver; compromise the integrity of the immune system; depress the mental and physical growth of infants; increase levels of uric acid in the blood; cause abnormal fatty acid profiles in the adipose tissues: have been linked to mental decline and chromosomal damage and accelerate aging. Excess consumption of polyunsaturates is associated with increasing rates of cancer, heart disease and weight gain.

In light of all that information, how do you sort out which oils are healthy, and which ones aren’t. Even more important, how do you know how much of each one to consume to be healthy?

Oils and Fats to Avoid

Vegetable Oils and their fats should be avoided completely. There are much healthier alternatives and there is no reason or need to consume these types of fats. The main culprits to watch out for are:

  • Canola Oil
  • Corn Oil
  • Soybean Oil
  • “Vegetable” oil
  • Peanut Oil
  • Sunflower Oil
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • I Can’t Believe Its Not Butter (You better believe it!)
  • Smart Balance (Not a Smart idea!)
  • Any fake butter or vegetable oils products

There is no nutritional need for these oils and healthy fats can be found in higher amounts and better ratios in many other types of fats. This article has a great breakdown of the Polyunsaturated, Monounsaturated, and Saturated content in the above oils.

While it is simple enough to avoid these oils themselves, the tougher challenge is avoiding all the foods they are in. Check out practically any processed food, and you will find at least one of these ingredients, often labeled as “partially hydrogenated corn/soybean/etc. oil” or “May contain soybean or canola oil.” These foods in particular often contain one of the above unhealthy oils:

  • Salad Dressings
  • Store Bought Condiments
  • Mayo
  • Chips
  • Artificial Cheeses
  • Store bought nuts and snacks
  • Cookies
  • Crackers
  • Snack Foods
  • Sauces
  • Practically anything sold in the middle aisles of the store

Oils and Fats to Use Freely

There are so many wonderful and healthy fats that are beneficial to the body, so there is no reason to consume the unhealthy ones above. Fats that can be consumed freely for optimal health are:

  • Coconut Oil– Filled with Medium Chain Fatty Acids and Lauric Acid, coconut oil is an all star of the saturated fats. Since the fat composition in cells in the body is largely saturated fat, it is important to get enough of it from healthy sources. Coconut oil does not oxidize easily at high temperatures or go rancid easily, making it a good choice for cooking and baking. It also makes a great natural moisturizer and can be substituted for butter.
  • Meats – Meat, especially red meat, has gotten a bad rap, and unfortunately, the animals we eat have been as mistreated nutritionally as we have. Meats like grassfed beef and free range chicken has a very different nutritional profile than their feedlot counterparts. Grassfed and free range meats have higher nutrient levels, healthy forms of saturated fats and even omega-3s. If possible, consume these forms of meat.
  • Butter– This one food is usually the one people are happiest to start using again. Butter tastes delicious, and pastured grassfed butter is an excellent source of fat soluble vitamins, healthy saturated fat and other nutrients. In contains a compound that Weston A. Price called Activator X, known to improve nutrient absorption and have preventative benefits against disease.
  • Organic Cream– also a good source of healthy saturated fat, organic heavy cream is essentially liquid butter, and is great served whipped on top of fruit, in desserts or in cream based recipes.
  • Olive Oil– High in monounsaturated fats and low in polyunsaturated fats, olive oil is a great oil for salad dressings, homemade mayo,  and cold recipes. It shouldn’t be used for cooking since its high monounsaturated fat content makes it susceptible to oxidation at high temperatures.
  • Palm Oil– Has a high saturated fat content and is also heat stable. Some sources claim that palm oil production often encroaches on the natural habitat of some endangered animals, though sustainable versions can be found. If in doubt, just use coconut oil.
  • Avocados and Avocado Oil– A good source of monounsaturated fats and great on salads or in guacamole. Avocado oil is milk tasting and can be used in salad dressings.
  • Fish– Fish are naturally high in Omega-3 fatty acids and can help improve the Omega-3/Omega-6 balance in the body. Look for sustainable wild caught sources, and stick to small fish like tuna, sardines, salmon, etc to minimize mercury.
  • Eggs– Another all-star in the healthy fats community, eggs are loaded with vitamins, healthy fats and necessary cholesterol. Consume them daily from free range sources.

Oils and Fats to Consume In Moderation

Some fats are nutritious and beneficial to the body but should still be consumed in moderation if they are eaten. Many contain high levels of Omega-6 fats and can therefore mess up the balance of fats in the body.

  • Flaxseed Oil– Though it contains a good amount of Omega-3s, it also has a lot of Omega-6s and its high Polyunsaturated fat content makes it prone to oxidation if heated. Fish oil is a much better source of Omega-3s, and in general, I don’t recommend flax oil, though it certainly is not the worst option.
  • Walnut Oil– Also high in Omega-6 fats, but it has a great rich taste and can be safely used occasionally in dressings or desserts. It also has a slightly higher resistance to oxidation at higher temperatures than other nut oils.
  • Macadamia Nut Oil– This is one of my favorite tasting oils, but it is expensive. It is great in salad dressings or mayo. It has a lot of monounsaturated fats and low levels of polyunsaturated fats.
  • Nuts– Most types of nuts (remember peanuts are not nuts) are a good source of protein and healthy fats and can be eaten in moderation without problem. Just check to make sure they haven’t been cooked in vegetable oils, which is often the case. Nuts also contain phytic acid, so consuming them in excess can be problematic for tooth and bone health.

What to Do With the Vegetable Oils You Have Already?

If you already have some of the unhealthy vegetable oils in your house… don’t eat them! I’m not a fan of waste either, so use them up in other ways. They can be used to make homemade play dough or floor cleaner. You can also stick them in your shed for oiling tools. (Did I mention, don’t eat them!)

Are you ready to throw out the vegetable oils? Still think canola oil is heart healthy? Share below!

Vegetable oil and margarine are artificial fats that have a very negative effect on the body. Find out why you shouldn't consume these oils.

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Reader Comments

  1. Do you have any thoughts/recommendations on formula or alternatives? We adopted our first child at birth and are hoping to adopt again (if the diet doesn’t turn our infertility around first!). Our daughter was fed Enfamil and did very well on it, but the ingredients listed include “vegetable oil (palm olein, soy, coconut, and high oleic sunflower oils)”, and now I’m not sure what to do if we need to use formula for our next child.

    • Hi Lisa, I was actually going to recommend Nourishing Tradition’s
      recipe as well! Thanks Lizz for sharing! You can also mix coconut oil
      into first foods to help get the medium chain fatty acids and lauric
      acid that are provided by breastmilk (coconut oil also bakes a great
      diaper cream)

      • Liz- you could also attempt to lactate by pumping and taking certain herbs. I would contact a lactation consultant for the specifics. I personally know someone who has done this. The other option is donated breast milk. What a gift you are giving this new child by adopting!

      • it calls for gelatin, which is made from boiling the bones and skin of cows and pigs.

        • Gelatin and gelatinous like substances are actually great for intestinal health and hair, skin and nails….

        •  And… if they are properly raised animals (not grain and “slop” fed) they are perfectly good sources of food.

          • So how would you know, buying in a city store. The source must be certified by yourself or it is a useless certification and will not be 100% “properly raised” as you naïvely state it.

          • You might also consider something we’re doing now… we live in DC but have a nearby farm that provides grass fed beef – we bought a 1/4 of a cow which lasts us a ridiculously long time. We also get raw milk delivery weekly. After reading about pasteurization and the A2 protein in store bought milk I just had to try something else for my kids’ sakes.

        • You can buy vegan/vegetarian gelatin

          • I dont think there is vegan gelatin, it comes from bones of animals who lived in misery, you can find agar agar though and that will be a good substitute in most recipes, and nothing had to experience unbearablepain to get it 🙂

      • Hello just happen to read your article? JUST WONDERING , if fish is high in omega 3 and since Omega 3 is sensitive to heat. Does that mean we should eat it raw. Otherwise we are eating another toxic or just protien?

        • Typically, fish isn’t cooked to an internal temperature of over 350 degrees, even though it may be cooked in that heat, so the omega-3s stay in tact…

          • Holy moley, I should hope not! No meat is cooked to an internal temperature of 350 degrees. 180 degrees would be high for beef, let alone fish.

            Fish is cooked to an internal temperature of between 125 and 145 degrees (beyond that it can get rubbery rather quickly).

            Omega-3 presence in fish depends on how the fish is cooked. Fried is the worst. Baked/boiled is the best. Do a little bit of research – there are lots of studies out there.

            Of course if you’re into raw, tuna sushi is pretty darn tasty. 🙂

            Or you can toss a little ground flax seed in a smoothie and get the Omega-3s + some protein + some good fiber. 😀

    • you shouldn’t use any type of oil. not even coconut oil. oils oxidize and thats very bad for the body, cause when your insides get oxidized thats trouble. by the way canola oil is not made from a seed, it was created in a lab in canada. check it out for yourselves. eat butter and lard no oxidation there.

      • Some of the most important reactions in your body are REDOX reactions (see respiration). Additionally, oil being oxidized would mean that the parts of your body participating in the reaction would be reduced (the opposite of oxidation). Moreover, fats and oils are pretty much the same thing (structurally speaking), the main difference being their melting point.

      • Canola oil does indeed come from a seed. I’ve heard your comment several times as well as “if you eat canola oil you’re eating engine oil.” Both are silly and easy to check. Canola (CANadian Oil Low Acid) oil is rapeseed oil that has been chemically altered to reduce a naturally bitter taste. Before they figured out how to make it palatable to humans they did indeed use it as engine oil but so what? I use olive oil to lubricate my knife sharpening stones. Does that mean I’m eating machining oil? Well, sort of but so what?

  2. Love this post. Very dense, but great info. I’m sending it to everyone I know. 🙂

  3. Organic Earth Balance is bad for us?!?! Ugh.

    • In general, the more health claims are made on the product label, the worse it is for you. AFAIK the “heart-healthy” logo is available to anyone with a $7500 check and whose product doesn’t immediately kill people.

  4. Ok so I’m feeling silly here – I love all this info but of course as I learn more and more it becomes overwhelming. What kind of butter should I be buying? I saw my store sells organic, grass-fed butter but I know organic doesn’t always mean healthy. I have some stuff now that is free of hydrogented oil.

    • Organic grass fed butter is great, that means it is pastured and that the cows were eating grass not grains. It will be much higher in fat soluble vitamins and nutrients. The organic stuff is more expensive though, but worth it, in my opinion. It also has a much richer taste!

      • Katie – What is your take on the Balade Light Butter (u can get them at Trader Joes) that is marketed as Butter but has modified corn starch in it. May be on your next trip, you can check the label or I can take a pic and send it to u,, Appreciate your thoughts.

    • Hi Mel, and others. I usually buy Organic Valley’s “Pasture Butter” or Kerry Gold. Why, because they are butters made from milk from cows that were grazing on green growing grass. If you compare the color of these butters with other butters, you will find that they are much yellower. The yellow color comes from the vitamin K in the grass.  This is how most butter used to look and why, when margarine first came on the market, it was called “oleo” (which is the name of the yellow coloring added to make them look more like butter). Enjoy!

      •  That’s all good except for one serious glitch.
        If the milk/cream from which the butter has been made, was pasteurized then it is no longer a healthy food regardless of how it was grown.

        • It does lose enzymes but fat is not destroyed with heat. You can heat butter and it doesn’t change into a different substance like olive oil does. Grass fed butter has many vitamins that grain fed doesn’t even have. There are studies showing the comparison. Also homogenization is what destroys the fat in milk. Real milk has cream floating on top that has to be shaken back in before use…yum! Homogenization is the real culprit for most people not being able to handle milk.

          • Where can I buy coconut oil on a regular basics.
            Thanks! Interesting articule.

        • Agreed, wild Bill. Raw butter is by far the best. And of course organic and grass fed. Fats are affected by heat – the hotter the more lipid peroxide that are created as a byproduct of the cooking.

          • Plus you lose all of the enzymes and beneficial bacteria. And the higher the heat the more destruction you are causing to all nutrients.

      •  Interesting about the color. I was told that butter is actually a very pale color, and that to distinguish it from lard, which is white, it was colored yellow with calendula flowers. Apparently, that is the reason that butter used to be said to be good for burns – calendula flowers are good for healing wounds and promoting cell regeneration.

        • please do not follow eaxtly what this article has said…. search the web and you can easily find alot of information that is not true.. E.g. Using coconut oil.

          • Coconut oil is the most healthy oil out there not just for cooking but for over 50 other things.  Coconut oil got a bad rap years ago when some food nazis complained about the movie theater popcorn and as it turned out there is no better oil for popcorn to be popped in.

          • Please be aware that any information you may have seen on the harmful effects of coconut oil are based on the HYDROGENATED kind – & we all know how harmful *any* hydrogenated oil is – the organic cold pressed oil is actually excellent for increasing HDLs, fat burning (metabolism), addressing dysbiosis, and a whole host of other health benefits. Check your information for the form used before you discredit real coconut oil. Cheers!

          • You are reading studies not using pure coconut oil. Eating real fats actually makes you lose weight. Unsaturated is what actually hurts hearts and brains. It is crazy how the system pushed today has is backwards and wrong!!!

          • Exactly, and palm oil is one of the worst oils. And Sunflower oil is not that bad. Many thinks that I have read here are mistaken.

      • In the book Little House in the Big Woods, Laure Ingalls Wilder describes her mother colouring the butter using a grated carrot tied in muslin. I believe that this was necessary only in winter, but check original source for the full story!

    •  Grass fed dairy is the best there is! Cows are meant to eat grass and thus those that do produce healthy dairy and meat for us to eat. The vast majority of animals used for human food in this country are rasied indoors in feeding stations – ie massivly overcrowded warehouses for animals where they are fed corn and grains NOT what cows are meant to eat- and never see grass past six months old. If a cow is grassfed, it has had a good life and is going to produce good milk.

      • Dairy cows – on all dairies – have their babies taken from them. They have been bred over centuries to overproduce milk, which takes a constant toll on their bodies and increases the chances of painful mastitis infections. They are killed when around 5 years old – young adulthood. That’s not a good life. We have no need for dairy, it’s linked to a ton of diseases and afflictions, it *inherently* has 3 dozen hormones that are foreign to the human body, countries with the highest rate of dairy consumption also have the highest rate of osteoporosis, and in a study of 14,000 Seventh Day Adventist men, those who regularly consumed soymilk instead of cows’ milk had a 70% lower rate of prostate cancer.

          • I raise grass fed beef but sometimes in winter I do provide some molasses mixed grain. Boy do they put weight on then! But being from a huge ranching family I have noticed something different! We always gave shots for black leg, bangs, lepto etc.
            When I have bought healthy looking calves at a sale, several times within a few days they get sick, usually with “shipping fever”.
            Of course I always quartile away from my herd. But my own bred and born calves are healthy and I have never given them any shots! It started out by accident, time just got away from me and then I decided to experiment and not give shots!
            My babies are strong and healthy never get sick!

        • Actually, not *all* dairies separate the calves from the mamas – do all large mainstream ones? Probably, but I know of at least one small one near me that doesn’t.

        • Not ALL dairy farms. There are a very small handful of small production farms popping up which allow the calf to remain with cow. They are hard to find & I’m not even sure where you would start over there but we have one locally here in Hunter valley (Australia) which also doesn’t homogenise the milk. Pasteurisation is compulsory unfortunately.

        • Completely agree!

        • Gary how do those hormones get past the stomach and into the body?

        • Thank you for your true comment! I 100 % agree.

      • I was raised on a farm drinking raw milk and mostly homemade butter. We also had a garden raised our own beef, pork and chickens. Rarely didn’t mother make anything from a can. I say that is why I rarely get sick, last time I had a “flu” was probably in 1986! I haven’t seen a Dr for being sick since then and I am 58! I have a small herd of beef cattle and I don’t take the calves off their Mother, although I have a mom that was a bottle baby and she still lets her yearling nurse! So that one I may have to separate! I have suffered from low thyroid in the last ten years so I am going to try coconut oil and watch my other oil intakes! Thank you for the articles.

    • Grass fed butter is amazing. I can’t believe I’ve just found out about it. Coconut Oil is also a must. Grass fed butter is superior to organic because cows need grass to be healthy and produce vitamin rich cream. Cows that eat grains need medicine to not be sick.

    • Find a raw milk supplier. Raw milk can be difficult as for whatever idiotic reasons, some states have regulated against them. I buy 3 gal of raw milk about every 10 days for my family. The day after I bring it home, I strip the cream into Ball canning jars (or other suitable GLASS container). For whatever reason, if I allow the cream to remain in the fridge a few days, it seems to whip into butter better. I use my hand-held mixer on high speed and one quart takes about 45 min to process from start to finish. 3 gallons of JERSEY cow milk (the best for high butterfat) gives me about 2 qt of cream! Pour the cream into a high-sided large mixing bowl. Bear in mind that the volume will nearly double initially! Whip PAST the whipped cream stage and keep on going. Eventually the volume will diminish and you will begin to see the butter and buttermilk separate. Keep going. Once you have nicely formed butter globules, you can stop mixing. The butter quantity will be about 1/3 of what you had in the jar. Place a strainer over another bowl and line the strainer with a linen dish towel or other non-fiberous towel. I heard Handi-Wipes work too. Cheesecloth is too porous. Pour off the buttermilk and KEEP it to use for crepes, pancakes, biscuits, etc.. Wash the butter (either in the bowl – which is easiest or in the towel) with COLD water to get out any remaining buttermilk. If you leave the buttermilk in the butter, the flavor will sour faster. It’s still usable, but it won’t taste that great. You can add salt/sugar/honey/other seasonings to your butter after you’ve made it. Strain the butter through the cloth kneed under cold water for a couple minutes then place into a container and refrigerate/freeze.

      Raw milk is wonderful! Unless contaminated, it never spoils! Cream that sours can be used as sour cream in a lot of recipes. You can make yogurt, kefir, cheeses… It’s so very versatile! ALSO, let’s not forget to mention the health benefits! It’s natural and living, not destroyed by pasteurization and it has no added chemicals!

    • Kerry gold makes a great grass fed cow butter, it’s very good and you can find it at Wal-Mart, yes you heard me correctly Wal-Mart sells Kerry gold butter!

    • The stipulations for something being “organic” does not always = healthy. Grassfed is best, and helps avoid bioaccumlation, which is the accumulation of substances, such as pesticides, or other chemicals in animal fat (passed on through the butter). Cows can get this from eating corn (they’re *supposed* to eat grass), so go with grassfed. Kerrygold is more commonly sold in stores, but note that in the winter they’re fed feed that has GMOS (because it’s winter…and the grass is dead. So they kinda have to.) There are other butters out there that are from cows that are grass-fed year-round, but they might be harder to get your hands on. From what I’ve seen, when in doubt, go grass-fed.

      • Kerrygold is an Irish brand and in Ireland, cows are mostly fed with silage (fermented grass) during winter. Farmers make enough silage in the summer to get them through the winter and also buy excess stores from other farmers when they run low. They do occasionally supplement a cow’s winter diet with grain but only if she seems to be losing weight or is recovering from an illness or injury and the amount of grain is very small in comparison to the amount of silage being consumed at the same time. Grain is expensive and Irish farms are very small compared to those in bigger countries, meaning farmers are on a fairly low budget so can’t afford to feed grain to cows unless it’s absolutely necessary – same goes for antibiotics and other medication – no Irish farmer can afford to pay unnecessary vet’s bills. I am not a farmer myself but my boyfriend is and I live in a rural area surrounded by dairy and cattle farms so I know how it works. Hope this puts readers’ minds at rest regarding Kerrygold and other Irish dairy and meat products.

        • Thanks Evelyn!!!

  5. This is a lot of information. Informative, but also a little overwhelming, considering we just started changing our diet. I could probably come up with a ton of questions but I’ll try to limit it to just a few. I know it’s easy to make salad dressings, but what about other condiments, such as ketchup, bbq sauce (I make my own, but it contains ketchup), or mayo? Do you make your own? If so, what kind of shelf life do they have? I use shortening in my icings for cake, and also in pie crusts. Do you have any suggestions for a substitute?

    • Hi Theresa! We make our own ketchup and BBQ sauce too. I’ll post
      those recipes soon. They can be made from store bought tomato sauce/
      paste or from fresh tomatoes that you can yourself. I make mayo also,
      the link is under recipes. The mayo lasts a couple weeks and the
      ketchup/bbq sauce last over a month.
      For shortening, replace with coconut oil. It works really well and
      has a richer taste in my opinion. It also binds really well in cakes,
      even if you use almond or coconut flour.

      • What if you really can’t stand coconut???

        • use lard and butter 50/50 in pastry. make buttercream frosting using butter and icing sugar or just use whipped cream to fill a cake.

          • I’m not sure what oil to use for baking though when my husband and daughter are severely lactose intolerant. I was using Crisco but I see I need to change that. My husband HATES coconut so that’s out.

        • processed coconut oil has no coconut taste its still healthy and works great

  6. Wow what a great post! I had no idea just how bad the stuff was. I am tossing my canola and peanut oils and pulling out the enormous tub of food grade coconut oil I over-ordered for soap making! Finally a use for it! lol
    Just a silly question, I currently use a commercial olive oil spread in place of marg or butter – bad idea?

    • It isn’t as bad as some, the problem is that it too has to be
      hydrogenated to become semi-solid. Butter and coconut oil are
      definitely better, and if you are worried about getting enough
      monounsaturated fats in or just like the taste, whip a little olive
      oil into some pastured grassfed butter for non-cooking uses… tastes

      • After posting this message I went a had a look at the ingredients and found that, of the oils used in the spread, only about 25% of them were olive oil, the rest were vegetable oils. Question answered. Goodbye crap tasting ‘olive oil’ spread – hello butter and avocado! Thanks for your answer 🙂

  7. I have a few rules about what I eat. One is “If you can put it in a truck and the truck starts, it’s not food.”

    Beef tallow is great to cook with. It’s not hard to make your own from suet, or even trimmings, but I absolutely recommend wet-rendering as it tastes much better. Dry-rendering tastes a bit burnt and excessively beefy to me.

    For traditional pie crusts and cake, use leaf lard, like your grandmother did. (Not regular lard.) It’s tough to find, though: you might have to find the kidney fat and wet-render it yourself.

    Important fact: there is substantial unlabeled trans fat in canola and soybean oil (and probably all other polyunsaturated vegetable oils), created by the process of extraction, deodorizing, etc. that Katie talks about. I wrote an article about that here, with a link to the original study:


    • I love this: “I have a few rules about what I eat. One is “If you
      can put it in a truck and the truck starts, it’s not food.””

      I’ve been experimenting with rendering tallow and lard lately….
      definitely a new experience, but I do love using it in certain types
      of cooking!

      Thanks for the link to your article also… I always enjoy reading
      your posts!

      • Much appreciated! I love what you’re doing here, as it brings healthy eating to a very different audience than most of us have.

        I also like to note that coconut oil comes in refined and unrefined versions. Unrefined probably has more nutrients in it, but it tastes strongly of coconuts. I’m not a fan of the standard industrial RBD oil, but you can get cold-pressed, organic refined oil that has a completely neutral taste.

        • Hi! I have a question about the organic refined oil. I have coconut oil here what claims to be organic but also odorless ( = refined, right?) So that confused me. But reading your comment, i can conclude this oil IS organic AND refined, but still has the same amount of benefits and nutrients as the unrefined coconut oil? ( because I don’t like the taste either )

          • It won’t have the exact same nutrients but it is a good choice…

    • If you want to render good beef lard ask you butcher for kidney fat. It has very little beefy taste and is the purest fat you will get from animal

    • J. Stanton,
      If your rule is “If you can put it in a truck, and the truck starts, it’s not food”, you’ll have to say goodbye to grandma’s pie crusts and cakes made with lard.
      Many vehicles that can run on vegetable oil require a tan heater to keep the oil viscosity sufficiently low, with that very common attribute, a vehicle can be made to rule on tallow just as easily as it can be made to run on vegetable oil.
      Maybe you should reconsider your rule, and perhaps change it to something that will allow you to burn your fuel and eat it too.

  8. I hope no one that references this website and all the facts is indeed a smoker. That is going to be one of the worst things you can do, you would smoke but then care that your oils and margarine are bad for you!

    • I agree… smoking is one way to deteriorate your health very
      quickly. I usually assume that most readers aren’t smokers, but I
      suppose some are. I would say that avoiding vegetable oils is even
      MORE important for smokers though, because the smoke and toxins would
      cause the oils to oxidize faster in the body and create a worse
      reaction than in a non-smoker.

      • Does smoking include second hand smoke?

  9. I read on a book that some of the harmful, processed, bleached, etc. oils had a natural, pressed version which was healthy, though it had a short shelf life. Is this true?

    My parents say that when they raised their own pigs the lard was very different from the one in nowadays’ supermarkets. That it tasted better and was “less bland”. How can we (city dwellers) find good lard (general advice, please, I don’t live in the USA)?

    My brother makes an olive oil spread by mixing olive oil, ground herbs and ground fresh garlic _and he stores it in the coolest shelf of the fridge_ . This keeps it semi-solid to help spreading and is natural 🙂

    • You are right that there are natural cold pressed versions of some
      oils that are somewhat healthy (though rapeseed aka canola is never
      healthy!) though even the naturally produced ones have a high Omega-6
      ratio, which is not good in any large amounts. Since the natural
      versions of these oils are much more expensive anyway, I still opt
      for better choices like coconut, olive, or even tallow or lard if
      given the choice.

      Lard- that is a tougher one! I know a few resources here in the US,
      but don’t know of any overseas. My best advice would be to ask your
      butcher for the fat and render your own tallow or lard. There are a
      lot of tutorials on this online, but I’ll also be chronicling my
      experience with it soon.

      I love the idea of the olive oil spread! Definitely going to have to
      try that one!

      • Start a class action suite against those Canadians and States businesses that provide rapeseed only in the fashion you cite. Should make billions for millions of “injured” folks all across North America?

      • I live in the UK. I have recently discovered that my local butchers makes its own good quality beef lard. It may be worth other members checking with their local butchers or farms if they have one.

  10.  This is a very “western” outlook. From my information sources, peanut oil has been used in Asia for centuries. So I presume it is a healthy oil. Also, in addition to cod liver oil, the ancient Vikings used to use rapeseed oil, granted, without all the weird modern processing.

    • You’re right that some of these oils have been used in other places,
      though to my knowledge, they are cold pressed, and don’t undergo any
      of the chemical processing, which changes the structure considerably.
      They all still have high Omega-6 content though, and many people
      today already consume far too much of these type of oils.

  11. great information about the vegetable oils.  I recently purchased my first jar of coconut oil this is all new to me.    Do you have any insight about sesame oil?  I didn’t see it on any of the lists good, bad or in between.

  12. It’s not bad, and it is great for flavor. It doesn’t undergo the processing that most vegetable oils do, but it shouldn’t be your main oil Great in salad dressings and stir frys though!

    • do you consider toasted sesame oil to be bad because of heat treatment? Sometimes I make stir fry just because I want that smell in the kitchen.

  13. What a wonderful article about vegetable oil.  Now it makes me wonder even more as to how vegetable oil can be used as alternative fuels for diesel engines. 

  14. Can you explain a bit more on the heating of olive oil?  Is the only ill-effect that it depletes your body of vitamin e?  Can that be offset by taking additional vitamin e? 

    • taking additional vitamin E would help, but it is hard to find a bioavailable and stable supplemental source of vitamin E. We use tallow, lard or coconut oil to fry and personally, I think they taste better anyway, plus they don’t smoke at high heat!

  15. What an informative and thorough article!  I will be coming back for more info.  I recently read Ramiel Nagels book, Cure Tooth Decay based on Weston Price’s teaching and the reversal on my daughters cavities have been amazing.  We basically were on a low fat diet and have now been on a high fat diet for the last 3 weeks.  In such a short amount of time, her teeth look better, my son had gained weight and my cheeks look nice and rosy.  I now add a spash of cream into my green smoothie and my digestion has improved so much!  I am always learned new things about nutrition!  I look forward to your mayonaisse recipe.  I have not made it because I was avoiding using vegetable oil.  I will see how you make it 🙂  Thanks.

  16. Tank You for this excellent article!

     Real Butter is one of my favorite topics and my top health food!
    Some more blogs for you all!:
    “Healthy and Well With Butter”:http://curezone.us/blogs/fm.asp?i=1782587
    “The Toils of Oils”:
    “Real Butter – An Amazing Health Food and Food As Medicine!”:http://curezone.com/blogs/fm.asp?i=1558277“The Use and Benefits of Very High Vitamin Butter For The Control of Dental Caries”:http://curezone.us/blogs/fm.asp?i=1282566Butter Up!Chef Jem

  17. I’m a bit confused now.  I was pretty much ready to throw out all the vegetable oils I have, and probably will, but I was at Trader Joe’s website and noticed they have an Expeller Pressed Canolla Oil, http://www.purecanola.com/cooking-oil.html, and this stuff claims to be GMO free and uses no chemicals during the extraction process.  Am I missing something?  It’s ratio of Omega 6/Omega 3 is quite a bit better than Olive Oil as well (5.5 vs. 12.8).

    • Canola oil is still high in polyunsaturated fats and not a good source of Omega-3s (just not a horrible one). I’d still stick with other options if they are available.

    • There is an expeller pressed canola oil. I work for a company that produces it. There are no chemicals involved (not bleached, dyed) and depending on the process there is some heat involved so it can not be called cold pressed. Often it is called single press. The studies I have seen state that the ratio of Omega 6 to 3 is well balanced (2 to 1 being optimal), and that canola oil is actually higher in Omega 3 than is Olive oil. Definitely the highly processed oils are something to avoid, but please don’t take one persons word that “all” canola oil is bad for you. Do your own research.

  18. People should never eat palm & soya oil; as manufacturing of such edible oils is from crude oil. In my openion oil brands like “Gemini” & Nature Fresh” are the worst brands in market.
    People should recommended to not purchase such brands.

  19. Folks have been using olive oil for years. And peanut oil is natural. Take natural peanut butter and let it sit a few days and you have peanut oil. Same with any nut butter, the oil rises to the top, so your propaganda is flawed.

    • I don’t have a problem with olive oil and dislike peanut oil because it is from a legume technically and in most cases is chemically extracted. All of the other oils are almost always chemically extracted and our bodies have absolutely no nutritional need for them

      • Technically is the peanut oil at the top of all natural roasted peanut butter considered a bad fat, even though peanuts are legumes? In the natural peanut butter it is not extracted, correct? I am referring to all natural peanut butter with no additives, just peanuts.

  20. Sept. 2010 I stopped consumption of all vegetable oil and replaced them with olive oil and butter.  I also stopped eating sugar (as much as possible).  I shed 30 lbs. and have kept it off.  I increased protein consumption.  More than a year later, HDLs are up, LDLs about the same – HDL/LDL ratio MUCH better (and still <200), and triglycerides are down too.  Oh, and I cut my BP meds in half, and I feel great at 60.  I wish I had read this article 10 years ago! 

    • i believe that if you eliminate grains from your diet the rest of your meds can disappear.

      • Grains have been a staple of most civilized societies for thousands of years. In studies – on humans, not mice – they lower colon cancer. Most lean populations eat lots of grains – wheat in the Near East, millet in Africa, rice in Asia, etc. Grains are clean-burning fuel, they fill you up, and since they’re ow-fat they tend not to store toxins. Some people are sensitive to gluten, but that seem to part of a systemic rise in allergies and autoimmune conditons across the board.

        • It depends a bit on your ancestry. People of European descent tend to respond much more poorly to rice than, say, Asians. It makes sense, after all. Colder climates lend more to the hunting and gathering lifestyle, whereas tropical climates lend more to agriculture and living off the land.

          The key is figuring out how you’ve evolved to eat, and eating that way. Humans aren’t supposed to weigh 300 pounds. Even if you eat everything in sight, there’s no reason why all that food should be stored in your body. It doesn’t make sense from an evolutionary perspective. The only situation where it would make sense is if there’s an extreme shortage of food. Then you could see the benefit in being morbidly obese. This is probably what’s happening in all cases of obesity. What we need to ask ourselves is what signals are we sending to our body that’s causing it to believe that food is in short supply. Eating food that is not our body’s preferred source of calories seems like a pretty obvious signal to me. Not only does it make sense, the science backs it up.

          The way I see it, you wouldn’t add diesel to a gasoline fuel tank. Why should people who have evolved to eat meat and fat, start eating grans and vegetable oils?

          • The reason why there are 300lb people can be largely attributed to one thing… MSG. (a.k.a. natural flavors, corn oil, yeast extract, malt extract, plant protein extract, hydrolyzed protein, hydrolyzed plant protein, hydrolyzed vegetable protein, sodium caseinate, calcium caseinate… to name just a few) This prevalent food additive was first used to create obese rats for laboratory tests studies of weight loss products. It also creates obese people. Good luck finding anything in your supermarket that doesn’t include it! Check out this article for more details http://rense.com/general52/msg.htm

          • I would argue that we haven’t evolved to eat meat and fat, we’re meant to eat fruit and veg most of the time and get a bit of meat when we are lucky enough to catch something 🙂

      • Grains are meant to be good for you, isn’t?

  21. what kind of coconut oil should i use.  the one in my local store is mechanically processed and refined.  i am guessing both are bad? do i need to use non refined one? the bottle also says its made for medium high heat.  what defines medium high? is 400F considered medium high or high? i also read that coconut oil (unrefined) has a low smoke point.  any advice would be greatly appreciated. 

    point 2, my husband is allergic to dairy.  i have been baking / cooking with margarine because of that (dairy free).  sounds like thats a bad idea.  if i can’t baking with that, what should i use instead?

    thank you!

    • How frustrating!  I just typed up a response, and it disappeared!!  
      Anyway, that’s not your problem. 🙂  I think I’ll be less wordy this time around, though.

      Unrefined coconut oil is something I use all the time, and I haven’t noticed it having a low smoke point.  The refined is probably higher, but the unrefined is fine.  You can get really good quality of both unrefined and refined at Wilderness Family Naturals or Tropical Traditions.  

      As for dairy free baking, you can use palm shortening.  You can get it at the store, Spectrum brand, or online at Tropical Traditions.  

      Another option, if you husband can tolerate it, is ghee.  In case you’re unfamiliar, ghee is butter oil.  The milk solids and moisture are removed from butter.  That removes the casein and lactose, so that most people who can’t tolerate dairy can tolerate ghee.  It’s also shelf-stable.  I like Purity Farms, because they use butter from pastured cows, and they test for casein.  I’m sure there are other good brands, too.  Right after going dairy-free, my son couldn’t even tolerate ghee.  But he now tolerates it fine.  I use it as a spread, and in baking, and to cook our eggs, and…

  22. Hi Mel
    Are you able to provide links to the references you used for this? I have tried clicking on the links, but they aren’t working.
    Thanks in advance

  23. Why do you not like safflower oil?  My nutritionist recommended this to me.  Also, what type of coconut oil do you recommend.  I have Virgin Coconut Oil, which says medium heat up to 280 degrees.

    • Depending in how it is made, safflower oil is either high in monounsaturated fats or polyunsaturated fats. As such, it is not very stable at high temperatures and can go rancid easily. It should not be heated. most people already have too much of these type fats in their diets, which is another reason I recommend Coconut oil. From my understanding, as a saturated fat, coconut oil is much more stable at high temperatures and is not prone to going rancid or breaking down.

  24. A couple years ago, we switched to all butter (no margerine) and gained about 10lbs in a month!!  Any advice on how to avoid the weight gain?? 

    • Did anything else in your diet change at the same time? Switching to butter shouldn’t have made this much of a difference, unless you were eating it on a lot of breads, pasta, and starchy foods. Overall, how many starchy foods do you consume on a given day? In my experience, weight gain is more often related to more starches than different types of fats.

  25. I have been fats somewhat, and this is the best summary I’ve read. I use coconut oil and butter for most of my cooking but when it comes to salad dressings or marinades I didn’t know what to use since they end up being refrigerated. Olive oil strong tasting in salad dressings and shouldn’t be heated as marinaded food will eventually be. Coconut oil turns hard on the frig. I thought grapeseed oil was suppose to be good but then I would read conflicting info on that one.  So I wasn’t sure what to do. So glad to see that walnut oil is an option. Macadamia nut oil is expensive so not an option for now. I had not thought of avocado oil so I will have to try that. I do like sesame oil and especially toasted sesame oil for Asian dishes and marinades. Nothing was said about those oils? What do you think??? I assume they would be on the bad list since all other seed oils are.

    Glad to see you reported olive oil shouldn’t be heated. I have been to cooking demos where the chef put olive oil in a skillet and heated it to the smoking point because that was the way they wanted it. I would sit there and cringe. I have read that Italians add olive oil at the end of cooking or after they take it off the heat because they know this.

    Thanks for the detailed and very informative post.

  26. Sorry…..left the word “confused” out of that first line.

  27. No disrespect in what I am going to say and also don’t think I’m defending margarine which I am not, but I feel like answering your post  because there are so many mistakes in what you say that you gave me a headache 🙂 You also put a smile on my face because it’s funny to see how you spread the word(errors actually) and people probably believe them. I won’t even try to defend my pont of view in full because I would be arguing with someone who practically forgot the basic high school chemistry and biology and for instance who doesn’t realize that “vegetable oils” are fats (triglycerides) that have been part of the human diet and people were just fine using them in their diet for millenia. Olive oil, sun flower oil and palm oil are for instance some examples of vegetable oils that have been around in our food for a very long time. You repeatedly classify “vegetable oils” and “margarine” as similar while they are very different. The basic method of making margarine consists of emulsifying a mixture of purified vegetable oils with
    skim milk, and cooling it to solidify the mixture (you actually say that at some point, but I assume you didn’t understand the difference as long as you keep saying “vegetable oils and margarine”). Your readers are probably horrified by those chemical reactions Canola oil has to go through 🙂 So, let’s remember one of our chemistry classes: we take a piece of sodium metal, we heat it, and we immerse it in chlorine gas (which is extremely dangerous and poisonous to all forms of life, and its well known compounds are bleaches with which we disinfect pools and toilets). This is how we produce sodium chloride (table salt). People have been adding table salt to their food for a long time and I don’t think they were in any danger (unless someone tried to scare them and told them what’s table salt made of…that gas that kills us and out of which we make stuff that disinfect toilets….oh mine, how can we eat that?) . The point I am trying to make is that in a chemical reaction chemicals combine and become new compounds that are not necessarily dangerous.
     You also talk about genetically modified crops as if that would be a deadly thing. Do you know what that means? It means that you select for the best crop/plant and you do it over and over until you end up with the most resistant plant. Is it dangerous to selects for the most resistant and the best seedling of your crop? It looks like you are very scared of that (you probably thought that the oil was made of a plant that underwent some sort of mutagenesis which is mutation breeding using radiation !….oh no, it didn’t happen that way ). You also talk about the Canola oil that is produced  from crops treated with high
    levels of pesticides. Didn’t you know that all the vegetables we buy on the market today are treated with herbicides and pesticides? If you ever find a worm inside an apple, a slug inside your lettuce or a caterpillar in your cabbage….well, those things would be “100% organic” and you should be happy the insect was in there because would prove no insecticides were used on that crop. So that’s old news… almost everything we eat has been treated with chemicals.
    What intrigued me while reading your article was that you say absolutely nothing about OLESTRA which is actually one type of fat that was proven to be dangerous for human consumption. We didn’t need scientists to do research for 20 years to prove it, people felt bad right after eating food containing this type of fat. OLESTRA is indeed a synthetic oil, it’s produced in laboratories and after ingestion, it dissolves fat soluble nutrients in your gastro intestinal tract and it eliminates them through excretions. OLESTRA is banned in Canada and some countries in Europe, but we can still buy food, especially chips made with Olestra in the United States.
    One last thing: you quote scientific literature. When a group of scientists publishes an article, this doesn’t necessarily mean that they found a solution or that they found “the truth.” It’s just research and it’s a hypothesis, and it’s actually provisionally accepted until a theory is produced, in other words, it has to be proven over and over until the scientific world can say “yeah, may be we have an answer now.”
    “In the great wide world of the web false ideas may thrive because of fine presentation or because of moving emotional manipulation” someone once said. I would like to think yours is not precisely that, so please go check reputable sources and try to understand a bit of chemistry and biology before coming up with such a post.

    • Olive oil, sunflower oil and palm oil can all be produced by pressing the plant and don’t require chemical processing. Vegetable oils and margarine are similar in that they both undergo chemical processing and both are vegetable oil based (as you noted, they emulsify vegetable oils to make margarine… kind of how milk and butter are both dairy. obviously not the same, but similar).
      As for the chemistry of salt… yes, it can be created in this way, and I’d advise readers to avoid chemically created salt as well, since natural salt with trace minerals is abundantly available in our oceans and isn’t just two isolated molecules.
      You should do more research on GMO crops. You are talking about selective breeding, which is not what I’m referring to at all. Companies like Monsanto have altered the genes of plants in a lab to be resistant to the pesticides that they spray on them in extremely high doses. “Round-up ready soybeans” for instance can be sprayed with large doses of herbicides and won’t be affected. (I know this firsthand, as they grow the toxic stuff in a field near our house and I see how much is sprayed on it and what happens to all other vegetation in the area).
      Thank you for reinforcing my point that all of these things have been treated with high levels of chemicals. I recommend organic produce, and eat it myself (and I’ve never been bothered by having to wash insects off of organic produce from my garden). Just because our food supply is constantly treated with toxic chemicals is not in itself an argument for the safety of these chemicals.
      I didn’t mention olestra because THAT is old news. Most readers on this blog are well aware of that and wouldn’t be eating chips anyway, though I will probably write a specific post on it at some point.
      Obviously, when scientists publish an article it isn’t guaranteed to be 100% truth (see: “The China Study” for an example of misinformation!). I find it funny that while you quite “science” and even use it in your name, you provide no actual research or studies that prove the safety of these foods, and no sources to back up your claims.
      I’d still challenge my readers (and anyone) to remove vegetable oils from their diet as there is no nutritional need for them, they are harmful, and many people see health improvements from removing them. (and to clarify again, as I did in the beginning of the article, I am referring to oils that have to be chemically created and didn’t exist before the last century, such as canola, soybean, peanut, corn and other artificially created oils… not olive or palm oils, which can be cold pressed.)

      • Wellness Mama,
        You twisted my comment here and there, and you assumed I said things I didn’t say. This is to answer your post as well as some of your paragraphs:
        ***I never made any argument for the safety of any chemicals. This answers your:
        [“I recommend organic produce, and eat it myself (and I’ve never been
        bothered by having to wash insects off of organic produce from my
        garden). Just because our food supply is constantly treated with toxic
        chemicals is not in itself an argument for the safety of these
        ***I don’t have to quote scientific literature when I give the definition for “vegetable oil” unless I quote the dictionary, I don’t need to quote scientific sources when I explain how to produce table salt in the lab, I don’t need to quote any historian when I say that human kind has been using vegetable oils for millenia, and so on and so forth. Common knowledge doesn’t have to be quoted. I didn’t back up any foods as safe either (where did that come from?!?). This answers your:
        [“I find it funny that while you quite “science” and even use it in your
        name, you provide no actual research or studies that prove the safety of
        these foods, and no sources to back up your claims. “]
        *** Olestra is NOT old news and I think you should indeed start a specific blog about that. Olestra is still used in many foods and not only for producing chips as most people probably think. Please check Procter&Gamble’s website (its producer).
        So today we find Olestra in bagels, biscuits, English muffins, bread,
        bread sticks, cakes, cookies, corn bread, corn muffins, tortillas and
        taco shells, croissants, crackers, doughnuts, muffins, pancakes, crepes,
        French toast, sweet pastries and pies, meat and vegetable pies and
        pastries, rolls, sweet rolls and quick breads, waffles, and pizza crust;
        and in the cheese portion of prepared foods, frostings and icings, mayonnaise, ice cream and frozen yogurt, breakfast/granola/nutrition bars, chocolate confections (Oh my God….). This answers your:
        [“I didn’t mention olestra because THAT is old news. Most readers on this
        blog are well aware of that and wouldn’t be eating chips anyway, though I
        will probably write a specific post on it at some point. “]
        Anyway, keep up the good work, I love to see people enforcing healthy diets and you do a great job on this side. My comments are meant to be constructive and help you gain credibility for a different type of readers. That’s all.
        A “science tech”

        • Dan, I think that you see yourself to come off as vastly more logical,more objective,more informed than the rest of us here who you undermine, but you don’t…I’m actually breathing a sigh of relief now because I don’t feel that urgent need to tell you what I think of your reply in full since your moderately illogical and fragmented posts lead me to believe that you are some bored homebound teenager assuming an identity of something you perceive as much greater as yourself….or just someone with a skewed sense of their own intelligence,importance..

          • Thank you, Linus, I was just thinking that very thing exactly :).

          • I would say that anyone who writes a blog using the sentence “…but from my understanding, they will have some chemical properties” has set a pretty low bar for intelligence. It truly amazes me how this site, given its lack of scientific references and large prevalence of fallacies, not only has a dark green WOT bubble but has, other than this one, virtually no critical or even skeptical comments whatsoever.

          • Your comment actually violates the comment policy, in that you aren’t contributing to the conversation at all or offering anything to back up your claims and are just being directly insulting. I wanted to respond because I delete very few comments (only those that are blatantly insulting to another reader or me or that are blatantly promotional) and I certainly don’t censor the comments and information if I disagree with them. Disagreement and healthy debate are important, I just insist that they are done respectfully here. In the future, if you’d like to comment, please offer comments that are actually on the topic of the post and that are respectful even if you are disagreeing with the information presented. .

        • I LOVE this article, as do MANY others, apparently. We have a beautiful, perfect supply of nourishing foods in nature. That is how we should be consuming them! As close to nature as possible! Any refuters of this post should just look at the FACTS about our country’s declining, overly unprioritized, & shamefully deteriorating state of health! REALLY? Aside from the amazing & true information posted here by Wellness Mamma, just what we see around us should be enough to try something DIFFERENT! What we are currently doing in our diets DOES NOT WORK! HELLO!! How can you think that eating better fats wouldn’t be the right way to go?! Even if she didnt state all of the research & the details, just eating fats that are more PURE, UNPROCESSED & not manhandled by greedy, selfish, PROFIT-seeking food producers should be the obvious choice to make! We are making these big brand name producers wealthy like crazy… & ourselves right into sick beds & graves! Think about this!

    • Please eat as much margarine, hydrogenated oils, genetically modified & non-organic food, & oils simply labelled “vegetable oil” as you possibly can, we will consume organic cold pressed coconut oil, butter, non-GMO & minimal sprayed goods. In 20 years, we’ll all meet up back here (with our offspring) to document some science. See you then!

  28. I was feeling great about only using butter, olive oil, animal fat and coconut oil to cook, but I also only drink rice milk since I dont do too well on cow milk and goat milk is very hard to find here…I looked at the ingridients in my rice milk box today and it says it contains safflower oil and/or sunflower oil and/or canoil oil  🙁  What can I do?

    • Thank you, Linus, I was just thinking that very thing exactly :).

    • Sorry, that was supposed to post above, and it didn’t. Got to love technology sometimes! Maria Castro, I have similar troubles myself, and I was just looking to find a link for you for homemade coconut milk (anything you can make at home is great, because then you KNOW what you put in it!), and lo and behold, wellness mama already had that covered. Try it, or if you can’t do coconut (sometimes my IBS doesn’t tolerate coconut very well), try almonds or different combinations of other things.

      I’m lucky enough to live in a very food-progressive area, and better and better items are becoming available in our stores all the time, many of them produced locally by folks I know. If you come across anyone producing something acceptable in your travelling somewhere, get the name and information of the manufacturer, or better yet, buy it and take the empty container with you, and take it to your grocery store. Often times they will special order items for you, if they can, especially if you can convince a few neighbors to start requesting it as well. Most stores want to supply things they know you’ll buy from them, and are happy to take your input/feedback on it. Sometimes it’s not possible for awhile, as they have to develop working relationships with suppliers and have to get a truckload of things on a shipment. If their current suppliers don’t carry the healthy kinds of items you’re looking for, continual pressure from customers that encourage a steady demand for new items will help the grocery store feel confident enough to change to a supplier who carries them. Get your community involved, then everyone wins–you get what you need, your neighbors have options they never knew they could have and may make better eating choices as a result, you’ll reinforce the health-food market all over the country (depending on who the supplier ends up being) which over time helps encourage more supply and competition, which eventually creates higher quality and lower prices, and lastly, your local grocers will happy for the dedicated business they will get by hitting that niche market in your area. We’ve been doing it in our area for the past 10-15 years, and we’re now leading the country in healthy food culture and supply! Not to mention how it has encouraged locally produced goods, which has increased education and awareness as well has has stimulated our economically depressed area and created countless jobs as well…

      Until then, your best bet is to make something yourself. Here’s wellness mama’s link for making homemade coconut milk: https://wellnessmama.com/2447/homemade-coconut-milk/ . But do your community a favor and go a step further–keep watching for those items and work to bring them into your area :). It has many more repercussions than you would imagine, all of them good that I’ve ever seen, and our community is proof. Good luck!

    • Maria, you could consider doing milk kefir with raw, or at least low-temp pasteurized cow’s milk. The process of the kefir eats up the lactose and many people find that they tolerate it quite well even when normally they cannot tolerate milk.

    • I highly recommend you try almond milk instead, unless you are allergic to nuts. I only use unsweetened, all natural almond milk in my house. It has 1/3 the calories of cow’s milk and 50% more calcium. I love the taste for drinking and it works in absolutely every recipe I have used it in as a substitute for cow’s milk. I buy only Blue Diamond brand as it contains no soy. The other brand available in almost every market I shop in is Silk, but since they also produce soy milk, I don’t trust them to avoid cross contamination. The almond milk does contain a small amount of sunflower oil, but no canola oil. I do not allow anything in my home that contains canola oil.

  29. Thank you for the good article.  I have never eaten margarine in my life don’t even know what it taste like.  My mother was smart enough to serve real butter.  Thanks also for the article on activated charcol.  Have used it for years.  I will try it on my teeth too.

  30. What do you recommend if I have a dairy allergy? I can’t use butter, so I’m forced to use these things in my cooking as a substitute. Any suggestions for a healthy option?

    • Coconut oil can sub for butter in any recipe or use that calls for butter.

  31. I buy expeller pressed grape seed oil and rarely eat it,  I use it to make lotions and other skin care products.  It is a shame grass fed meats/products  are not available in food store chains and are so expensive.  We need to make nutritious food affordable, because that in a nutshell is why our diets are so poor.  

  32. I’m sorry if you already answered this one, but we use Smart Balance a LOT at home because my oldest child is allergic to dairy, leaving butter pretty much ‘off the table’ for us. Is a coconut oil spread a good alternative? And does one exist?

    • You can just use pure coconut oil. It is semi-solid at room temp and can spread like butter… healthier too.

  33. After following your blog for a few months now I knew to keep off of veggie oils, but didn’t know about grape seed oil!  Another blog I follow, whom I think you do too – Elana’s Pantry, she uses grapeseed in a lot of recipes, so I had used it too.  But would you still recommend grape seed oil for body care?  I find it works really well in my oil concoction I use for face wash, as well as a general moisturizer.  I also had no idea you shouldn’t heat olive oil!  Thanks so much for all you do!

  34. I am trying to convince some of my family and friends to stop using margarine and other polyunsaturated oils.  It is a hard battle because of all the negativity about fad diets, and this articl may be helpful to explain why they should make this important change in their daily routine.  Wish me good luck.

  35. I am so happy olive oil is on the list, I love it over popcorn with sea salt.  WHEW!  : )

  36. As a scientist with a PhD in biochemistry I would greatly appreciate it if you would substantiate the countless claims you are making in this article with proper citations from credible sources. With out these citations this article becomes nothing more than unsubstantiated propaganda and while I’d like to take you seriously, how can I when I have no idea if you wrote this article based on sound science and nutrition?

    • Steven, as a scientist with a PhD, it should be quite easy for you to prove what true or not true here. You know exactly how to go about retrieving the truth, don’t you?Why dont you do your own research instead of wanting someone else to present you with the ‘proper citations’ to back up the contents on this site??

      • If one is going to write something to make a convincing argument it is their responsibility to make the argument with sound proof and logic. So, Steven is correct in asking for such.

      • I think the person was more referring to other readers who are reading it and are unaware of how to search this information, that it would be nice to have some credible information.

      • The person making the claim is responsible for providing sources.

    • Which claims do you feel are unsubstantiated propaganda? Perhaps you could provide proper citations to prove your point? Or, maybe you could conduct a double blind, placebo controlled, cross over study to disprove it – now THAT would impress me! =)

    • I feel the same way with you Steven Smith “Mr. Scientist with a PHD lets see some creds. Propaganda or not you are probably doing the same. Spice your comment up with some good grammar and boom instantly you got a PhD in biochemistry. Bhahahahaha what a fool. All of these people should be attacking you, you soothsayer.
      Oh and im just a regular guy from florida. and that my friend is the truth.

      • He’s not making any claims other than that credential; so I don’t think it can really be said that he’s boosting his credibility with vaporous claims (he has no reason to do so). Whether or not you choose to believe his assertion about his doctorate has no effect on your life, so why should he go out of his way to prove it?

        On the other hand, the author’s claims are seeking to change our behavior — what goods we purchase, what foods we consume, etc. Claims of this type should be substantiated. This is of course somewhat contrived, but how do you know the author isn’t getting stipends from the industries that produce the goods she’s promoting?

        Steven isn’t attacking the author. He’s offering constructive criticism, which, if taken, will improve the credibility of the author’s blogs and (hopefully) the thorough understanding of the readers. I urge you to do the same.

    • Why do you need proper citations? This is common sense. It’s like asking someone to provide proper citations for saying we shouldn’t drink Coke or eat McDonald’s. Duh.

      • Really? I think this whole topic is thoroughly misunderstood and requires more research (hence citations are essential) so not really common sense. It’s funny you suggest McDonalds because in Australia they switched from saturated animal fat to vegetable oil to make their chips more healthy (contrary to this articles claims).

    • You want evidence Mr Smith? Then why don’t you put an hour of your time aside and watch this telling video produced by a fellow PhD graduate – Dr. Peter Attia: The limits of scientific evidence and the ethics of dietary guidelines — 60 years of ambiguity http://vimeo.com/45485034

    • Lol I’m two days new to Katie aka Wellness Mama’s blog and the first thing I did was read her “about” page which is the first thing all of you should’ve done as well. It clearly states: “I give you fair warning that many things on this blog will go against conventional wisdom. Things I write will go against what your mom taught you, what you learned in school and what you have always held to be true. Bring on the cognitive dissonance!” So in respect to her disclaimer, instead of being on the offense and being disrespectful, it would be nice if you all just chilled out and engaged her in a healthy and enlightening debate instead

    • I think all of you are a little too quick to attack Steven. Agree with his abruptness or not, a well cited paper should always be welcome and encouraged. Not only does it give weight to the paper’s (article’s) claims, but it also provides an avenue for further reading and research. Especially if you are putting information forward that might challenge conventional thinking, it’s desirable to back that up as such.

      It seems apparent that those that have replied to Steven have already made up their minds on what they want to believe. They have strong opinions that already pit them against the manufactured food industry. Is this article targeted at that audience? If so, then why bother writing it at all? If it’s meant to inform and sway opinion though, of those that aren’t aware, then cited sources and additional reading should be a welcome idea.

      Please don’t assume that I feel this article is Propaganda just because I feel your attack on Steven is a little hasty. I feel that Steven brought up a valid point, though I disagree with the assertions of propaganda. On the surface the facts of the article appear to coincide with what I’ve learned from my own research and such.

      Ronald Potts is correct, it shouldn’t be on the reader to prove the facts, it should be on the writer making the claims.

      I think the idea that proper citations aren’t needed, as Claudia suggest, is a bit, eh, improper. Claudia might find the contents of this article “common sense”, but I think that’s a bit of a bias opinion on her part. Her opinion is already swayed. Even if the consequences of eating such food as McDonalds or drinking Coke are widely known, it’s still important to cite where you’re getting your information from so a more informed decision can be made if further questions need answers beyond what is provided. It’s common sense that the sky is blue, but why is it unheard of to want to know more, to want to know exactly why it’s blue?

      The next person down, “Friendly”. You attack Steven rather than putting forth any actual argument. You’ve done nothing to prove Steven’s points wrong. Steven might have been lofty in sticking his supposed credentials out there, but you’ve done nothing but show you are no better than him. You mock someone that ask questions, that wants cited resources. What if this was a Coca Cola blog talking about the benefits of high fructose corn syrup? Would you mock the man that asked them to cite their sources and back up their claims? I doubt it. There would be a train of people behind him in support. So why do we attack Steven here? Perhaps you perceive him as the enemy, because his views don’t apparently align so quickly with yours. Rather than bring forth any information that proves your side right though, you just attack him. This isn’t right.

      Loren Anthony commented on the disclaimer that was given. This is no excuse for not properly citing sources. Anyone can write such a warning to their readers and still be incorrect in their assertions. Part of challenging the way we think is also providing the information and sources we used to come to the point we’re making. It’s not enough to say A is B, sometimes we need to explain why A is B, how we came to that conclusion.

      I’m sorry if I offend any of you by siding with Steven in the claim that citation would be desired (Like I said, I don’t agree with his assertion of propaganda and I think he’s a bit harsh in his tone). I think it’s good though to question, to wonder, to not just take things at face value. Proper citation can help substantiate a writer’s claim though; it can help to prove their findings to even those that might be skeptical. Really, it’s the skeptical ones we should want to convince, too.

      TL:DR, stop hating on Steven for being skeptical, you should work towards proving your point, not attacking him, and you should all learn to be a little skeptical. That’s how we learn, improve, change.

    • This is not a scientific journal article. And while citations may be nice, they are not required. In fact, we should all be doing our own research. Wellness Mama doesn’t need to “prove” or “substantiate” anything. She is providing a lot of useful information already. Information that we are all clearly interested in or we wouldn’t be here in the first place.
      If you don’t like what she says or don’t believe her then feel free to do YOUR OWN RESEARCH and write your own blog. Quit wasting time by hating on someone who goes to such effort to help us. Say thank you or gtfo.

      • It seems everybody wants the work to be already done for them these days. We just EXPECT that when someone makes a claim, there will follow a citation of someone else’s work which agrees with them. Or when we purchase a cup of coffee from a restaurant, there needs to be a warning that says “caution! Contents hot.”. Well, I think we should all start using our brains more. If we order a hot drink…expect it to be hot! If we read information provided by an individual OR a company…take it with a grain of salt until you’ve done your own research. As I read this article I made notes of things I wanted to know more about (eg. Heating olive oil, olestra, canola oil). And now I’m going to research more. Citations are NICE of course. But they only lead us to another place where we have to use judgment as we read. No matter what, we have to do the work if we want to learn about something. I love this article because it gave me ideas. Now I can take those ideas and start to learn and form my own opinion on what foods are best for me to eat. By the way, this post is not directed at anyone specifically. It just got me thinking as I read all above comments. Happy and healthy eating all.

        • Thank you!! That was funny and unfortunately so true.

          Sometimes I think some of the comments are trolls from Agricultural companies.

  37. A good article but terrible that you don’t suggest what to have otherwise, my fiancee has chron’s and has to avoid vegetable oil full stop and to make things worse she can’t have dairy so what is she supposed to have instead to help her bake cakes etc to make her food diet more interesting?

    • Coconut oil is a great substitute and can almost always be used in place of vegetable oils in recipes.

  38. check out the graph on how veg oil is made

  39. I can’t believe you have put on Palm Oil on the list. It is not an environmentally sustainable oil. Not only for animals but for the soil and indiginous people. You only need to fly over Indonesia and Malyasia to see how much palm oil plantations there are where there used to be rainforests. Palm oil plantations are built in tropical areas – and tropical forests are being cut down so that we can grow more palm oil. We can do something about global warming by stop cutting down the rainforest, which also affects the peat swamps the water levels drop around the areas of palm oil plantations, then the peat swamps release all the carbon they have been storing for hundreds of years back into the atmosphere. The United Nations Environment Programme has announced that palm oil plantations are now the leading cause of rainforest destruction in Malaysia and Indonesia in Southeast Asia. Throughout Southeast Asia, an area of forest equal to 300 soccer fields is being destroyed every hour.
    It’s great to think of your heath but what about the health and well being of the indigenous people of Indonesia and Malaysia. If this was happening in a Western Country there would be outrage.

    • I agree with you and the only Palm oil I”d ever suggest is the one from Tropical Traditions that is made sustainably in Western Africa, not Southeast Asia, and which supports the environment and small business. I agree that there need to be huge changes in mass produced Palm oil, but I don’t think throwing out Palm Oil all together is the answer, but encouraging sustainable and fair production.

      • Do you know if there is potential for coconut oil to become a similarly destructive crop, as its popularity increases?

    • absolutely! palm oil should never be embraced or promoted by anyone with a conscience!

    • Might I suggest that those who argue for the sustainability of palm oil in support of “the health and wellbeing of Malaysia and Indonesia” actually talk to Malaysians or Indonesians about how the industry is also providing many of them basic economic needs? Many of those working on the plantations need the work to feed their families, and what they earn in a month is barely the average daily wage in a Western country.
      Yes, there are many criticisms against the industry but bear in mind that many of the arguments raised are based on emotional fallacies, and many of them were hyped up by stakeholders preserving their soy and corn interests, very much like those people who bang-ed on about unhealthy saturated fats so they can sell their vegetable-derived creations. For example, hectar by hectar, palm oil produces more oil than does corn or soy, for longer periods of time (we are talking about years) while corn and soy need to be replanted after harvesting. There we already have less carbon emissions! And throughout the whole growth and harvesting time, they still use carbon dioxide in photosynthesis, so yes, while in comparison to rainforests they pale in their contribution to reduce carbon, they definitely do better than corn and soy plantations.
      And it is rather ironic that it is those who are in Western Countries who run around advocating about the evils of palm oil destroying the environment when in fact, the same occurred in their own countries when massive tracts of land were cleared to plant corn and oil. Maybe one day someone like the Wellness Mama will write about the marketing manipulations involved in the whole competition between palm oil, soy and corn.

  40. This article is full of holes. First of all, vegetable oil is scientifically proven to be better for you. What matters is the TYPE of vegetable oil. For instance coconut oil is by far the worst because of the saturated fat and high calorie content. Whereas olive oil is VERY healthy for you. No animal fat or oil is EVER good for you, which is what I think the author is implying. Secondly, vegetable oil has been consumed for thousands and thousands of years, there is nothing new about it. Native Americans would crush nuts and boil them for their oil. In the middle east, olive oil production has been going on before we started recording history. I recommend that everybody studies science more and not listen to false facts.

    • I’d love to see some of your “proof” that it is better for you. It is financially proven to be more lucrative for companies… Coconut oil is actually one of the best foods you can consume (I drink 1/4 cup a day straight…) and does not cause heart disease or high cholesterol (more here https://wellnessmama.com/1853/prevent-heart-disease-eat-more-cholesterol/ and most of the links in there are to studies). I am not only implying that animal fat is good for you… I’m flat out saying it. The vegetable oil we consume today has not been consumed for thousands of years (though those *dreaded* animal fats and coconut oil have been consumed that long and longer). If you’ve got “science” I’d love to see it. If not, you’re doing the same thing you are accusing me of doing (and there are links to studies in this article as well.)

      • Hahahah the kick i am getting out of everytime someone tries to say the article is bs.

    • Actually science has never proven anything at all with regards to any health issues involving animal fats. Ancel Keys ran the “lipid study” which eliminated the data from 17 of 22 countries to come to his “conclusion” that animal fats are bad for us. The 5 countries he kept in his study consumed a lot of vegetable oils, sugars and processed starches, and had unhealthy populations. Among the 17 he omitted, most of those did not eat a western diet, ate lots of saturated fat and enjoyed lower incidence of heart disease and cancer.

      Read this, from a cardiac surgeon, with lots and lots of proof points and sources:

      Your examples of how we consumed vegetable fats forgets that the only way we had to render them was by crushing them, not chemically extracting them from genetically modified source seeds, with the primary genetic modification being ’roundup ready’ which allows the plants to be indiscriminately sprayed with roundup. I’d prefer to avoid eating roundup and the chemicals associated with extracting modern vegetable oils. In truth, we ate very little vegetable fat because it was too hard to render, and animal fats are readily available and easily rendered.

      Why are we fooled into eating this crap by bad science and even worse reporting standards in the nutritional press? We have billions of people to feed, its expensive to make quality food, its expensive to raise animals and render animal fat. Its much cheaper and more profitable to grow GMO grains and seeds, spray them with chemicals to avoid any labor costs, extract them with chemicals, then concoct “food” out of processed starches augmented or cooked in crap fats, sprayed with salt and sugar. Sure is convenient and tastes good to our western palates.

      Do recall that we were told that cigarettes were good for us for a good 50 years and doctors even lined up to endorse particular brands. There were even cigs for asthma sufferers. I’ll bet those worked really well. Common wisdom and the guidance of those who should be experts in the matter is therefore not a very good divining rod.

      Real proof? Up until two years ago I ate the “good diet”. Low fat, high grains, fruit juice, smoothies, etc. Poor calorie to nutrition ratio, and large jolts of nutrition from juicing. I had steadily gone from 180lbs as a young man to 260lbs, with high blood pressure and diabetes and a load of other things. I took 17 prescription pills a day while lamenting to my doctor that I was eating the supposedly ‘good’ stuff, why wasn’t it working? He offered more pills.

      So I had a funny epiphany while watching “survivorman”. Les gets dropped into a wilderness and survives on what he can find, much like we did for 10,000 years or more before engaging in organized agriculture. He eats berries, seeds, green shoots, a root now and then, eggs he can find in a nest, small critters he can trap, bugs, small fish…you get the idea, although I skipped the bugs. I adopted the coconut oil craze (I must have 4 gallons of it) and butter as my primary cooking oils. I used olive oil sparingly in cold applications. I eat entirely super duty organic products. My fruits and vegetables are grown by a farm like its the 1800’s, from composts only and no sprays or chemicals. My meats are grass fed and free range from a local farm, rendered by a local business and not a factory. I eat what Les did, augmented by probiotics and fermented foods. I also eat a lot of charcuterie, since it tastes great. Bacon, sausage, pate’s, rillettes, confits, etc. Try to keep the calories under 2000, and its not hard with this diet. I’m never hungry, I don’t experience sugar rollercoasters or cravings.

      Results? In a little over a year I lost 80lbs. I weigh what I did in high school. I developed improved energy and mood almost immediately. I was able to stop taking every single pill. My blood work is pristine. I feel great. With a diet that is almost 50% fat (by calorie intake), much of that saturated, much of that animal based.

      The only hilarious problem I have now is that almost nobody ‘fixes’ their body like this, and my kaiser doctor apparently is unable or unwilling to note that I’m no longer suffering from the huge range of diet related illnesses I used to suffer from. I’m constantly nagged for blood tests and to come in and have my BP checked. The modern medical system doesn’t allow for people to get well!

    • Your comment has only superficial facts and info rather than this article. it only testifies of your lack of information about these problems and that the information you have is pure commercially given.

  41. Great article…thanks

  42. I was raised exclusively on vegetable oil and margarine. My mom would scoff at people who used butter and say that it was so disgusting and was clogging their arteries. I really think it’s a generational thing. She always took pride in raising us so “healthy.” I became much more well informed in early adulthood, and use only butter and olive oil. I still use vegetable oil and crisco for baking sometimes, but after reading your article I will switch to coconut oil. I just didn’t know how to substitute for it before now.

    All of this information is really overwhelming to me. I feel like everything in my cupboard is going to kill my family. I am so tired all the time from working full time during the day, staying up late to do housework then being up nursing my daughter all night long. The thought of making everything from scratch is overwhelming to me. Do you have any advice of how to prioritize what to change and what’s not as bad, e.g. crackers and food from the middle aisles of the store? Do you have any advice for time management for busy moms with no help? 

  43. I don’t think that it is common knowledge that people have been eating vegetable oils for millenia.  As a reader of your comment, I would disregard that statement, given your misinformation about GMO.  If you want people to take you seriously on this, you should offer up some historical evidence that people have been eating vegetable oils for millenia.  So far as I know, there is no such evidence.  Yes, people have been eating olive oil, but that was not referenced here as a vegetable oil.  I’m not sure about sesame oil, as I haven’t read up on it.  But the others were NOT around for more than 100-200 years.  

  44. In some places, it’s pretty inexpensive to find good fats.  I can get a big bag of beef fat from my butcher (grass-fed) for $1/lb.  I then bring it home and render it.   

    I agree that some things are not common enough, but they are becoming more and more common and accessible.  

    Good quality food often costs more.  That is, in part due to the government subsidies for many foods, which creates a lower cost (but it still costs us, we just don’t see the bill).  Also, cheap food often causes us to pay more in healthcare costs.  We have to learn to pay what good quality food is worth.  

  45. Articles like this are what make the Internet brilliant.  The word is spreading (forgive the pun).  Saturated fats are good for us.  So the Asians were right about dairy, Ghee is good! Replacing oil for ghee was acually doing us harm!  Right the ghee laden curries are back on the menu.

    Scientists and Medical people mostly give bad advice in my experience and will never waiver from their views especially when talking to a laymen.  Scientific proof bla bla bla, we do not believe your scientific proof, we believe common sense and also stories from real people whos health has improved.  Scientists are perdantic people and would rather critise than learn from peoples experience.

    • You sir, don’t know a thing about science or scientist.

      • I believe he/she may have been referring to the arrogance and superiority complex issues many (but not all) medical professionals have which prevents them from taking an unbiased look at the possibilities of something other than what they’re comfortable with actually being true. Don’t worry, the science will catch up eventually, in the meantime follow whichever diet you feel is best and time will tell who wins the Darwin Award =)

  46. I’m an artist, and the only time I buy vegetable oil is to use in cleaning oil paint out of my brushes! Wipe off excess paint, swirl the brushes in oil in a jar, and then a plain ol’ bar of soap to scrub the brushes on.

    • I occasionally oil paint too and completely agree! Works great!

  47. Palm oil actually has active natural antioxidants compounds such as carotene and tocopherols. Read more information in Fats and Oils blogspot..

  48. Pretty sad to see Palm oil on the recommended list.  It’s one of the big contributors to the destruction of the rainforest.  Shame shame..

    • Actually, the only kind I’ve ever linked to is rainforest safe…

  49. Palm oil is one of the most dangerous oil there is. Ban from some
    european counties. I CAN NOT believe its listed as a heathy alternative.

    Although accurate in many areas, there are information here that is
    absolutely Wrong! Anyone read this article should be made aware of.

    Totally irresponsible. I the author get herself a proper education or
    represent the information accurately.

  50. I was raised on vegetable oils and margarine. My family thought it was healthy, as most people do nowadays. We would use it from cooking to baking, in almost anything that called for oil. But after reading this article, I will definitely get rid of all of it!

    We like to have homemade meals instead of eating out, so cooking oil is a necessary in our house. What will be the best cooking oil to use? Will extra virgin olive oil do? I’ve read that it is ok to use good quality evoo for cooking because the better the evoo, the lower the level of acidity and this increases the smoking point of evoo. Is this true? I know that coconut oil is very healthy and safe to cook with because of its high smoke point, but the virgin coconut oil will give a coconut taste to all my savory dishes including fish and sauteed vegetables. Don’t get me wrong, I absolutely love everything coconuts but I don’t want something savory to have coconut, especially my pan seared wild salmon! The other alternative would be refined coconut oil, but I heard it’s bad since it has been refined, bleached, and deodorized. There’s also butter, but I wouldn’t want to use butter everyday or in everything I cook/bake, so any recommendations?  

    Thanks for your great and informative article!

    • Olive oil oxidizes when heated, so its great for salads and cool dishes but not for hot ones. Ghee is a good alternative to coconut oil without the taste, or grassfed tallow is a great sources of CLA and Omega-3s.

  51. How about seasame oil?? Pls. advice

    • Ok in cool things like salad dressings but not good for heating…

  52. I have no idea why the author believes rapeseed oil is bad.  Rapeseed (real) oil is extracted by mechanically pressing the seeds, which contain 50% oil, and about 1/3 pure oil of this  THere is no chemical process going on there, get your fact right? A high quality rapeseed oil have very little saturated fats in it, and it considered one of the better oils. It can also take higher heat than ie. olive oil and has higher content of the good fats. 

    • I’d love to see your documentation on this. Rapeseed (canola) oil oxidizes very quickly at high temperatures. It is low in saturated fats, which is a BAD thing and high in Omega-6 Polyunsaturated fats which is also a BAD thing. If you couldn’t/wouldn’t eat the food the oil comes from in high quantities, eating the oil isn’t a great idea either! The common way of producing this oil involves hexane and chemical bleach and deodorizer http://en.wikipedia.org/wiki/Canola.

      • I live in the country, right beside several Canola fields. Canola plants routinely crop up in my lawn. My kids pick them and put them on the kitchen table. They smell kinda nice, but I promise you, there is no way to cold press oil from these little flowers. There is no oily seed that you can squeeze. Plenty of oils are obvious, but soybean, corn, and DEFINITELY canola are not.

        • ^^^sorry, that’s in reply to the original comment, not your response.

  53. How about refined coconut oil?

  54. What about sesame oil? I don’t see it listed and I do like to use it occasionally.

    • It’s fine as long as it isn’t cooked. It oxidized quickly when heated but is great it salad dressings….

  55. Grass fed derived milk and butter are awesome foods as long as they come from A-2 cows (Jersey and Guernsey for instance) and have not been cooked (i.e.; pasteurized).
    I’m not aware of any milk/butter available in stores that has not been cooked.
    Are you?

  56. I always thought grapeseed oil was one of the “wonder” oils.  I see here you’ve listed it as an oil to avoid so I will adjust however, as I’ve been combing your site for all the amazing homemade recipes, I noticed one of your recipes for baby massage oils says I can use grapeseed oil.  Now I’m confused. Is is ok to use it topically yet not ingest it?

    • It is fine topically, I just don’t keep very much in the house so I don’t use it much with experimenting with recipes 🙂

  57. I was bummed to see grapeseed oil on the list of don’t-eats. I’ve heard so much good about it ~ as long as it’s cold or expeller pressed. Does that redeem it somewhat? I’ve been using it as a lotion, rubbing it straight on my skin. Not good?

  58. I don’t recommend flax in any form because genetically modified seeds are passed off as natural (FDA has not classified it as a food, so the growers/sellers can say what they want). Many European countries have banned human consumption of flax in any form because of this. My mom used to clean with linseed oil–flax seed oil!

  59. If grapeseed oil is expeller pressed and you don’t heat it up, is it okay? I use it to make mayo because of it’s more mild flavor. Olive is so strong and less versatile as mayo.

    • If not heated, like in mayo, it is fine 🙂

  60. I stopped eating vegetable oils a few years ago and I immediately noticed a HUGE change in my body. I was suffering from constant burning mouth (it’s an actual syndrome, believe it or not, and it’s awful), fatigue,  and cystic acne which, for a woman in her 30s, was distressing. As soon as I cut out vegetable oil in all forms, my symptoms literally disappeared within in a matter of days. If I slip and eat vegetable oil, they come right back! I’ve never had such a drastic response to a dietary change.
    Thanks for sharing this information. I get some crazy looks when I tell people I can’t eat vegetable oil, so I appreciate having this information to share with them.

  61. Hello!  You should definitely try Memory Oil!  Memory oil is very healthy and is way healthier than vegetable oil!  Only $10 a bottle and I put it in almost all my meals!  You won’t regret buying it!  Check out memory oils!!! 🙂

  62. A very informative article but one major mistake with the fish references, tuna are not small fish and do accumulate high levels of mercury, salmon are medium sized and also accumulate toxins.  Stick to the sardine or even better go for krill oil capsules or algae supplements.

    • Certain kinds of tuna are actually low in mercury when tested. For anyone interested, Chris Kresser has some interesting info on the benefits of seafood vs. the actual mercury exposure. I would recommend Fermented Cod Liver Oil over krill though!

  63. Hi after sharing this very interesting post on my FB one of my friends said in UK there are no transfats in margarine anymore. I found this: ‘

    No brands of spread on sale in the UK contain hydrogenated oils any more andall vegetable oil based spreads are virtually free of trans-fatty acids. The amount of saturated fat in spreads hasconsistently been falling and now, even at the highest end of the scale, content is at least 25% less than that of butter.’ from this website http://www.margarine.org.uk/MSA-Butter-and-Spreads.pdf

    Can I trust that this is true, and there is no hydrogenated fat’s and pesticides in margarine any more? How do one know what to believe in?

    Thank you for a very good post!!

    • I’ve heard this too and am skeptical, but either way, there is still no reason to eat these types of fats and many reasons to avoid them!

  64. I literally fell asleep reading this…

  65. If the cake mix calls for Vegetable oil what do you suppose to use

      • 1 cup of vegetable oil = 2 sticks of butter 🙂

        • And it will taste way, way better.

  66. I quit reading after the author states “The human body is about 97% saturated and monounsaturated fat, with only 3 % Polyunsaturated fats” ….. If we were 97% saturated fat we would all be dead. Obviously this was another poorly outsourced piece of literary garbage that was not edited before posted.

    • You are certainly more than welcome not to read anymore… but I can assure you that this was not outsourced and was written by me. I agree that that sentence was poorly worded, and it should say (and I will correct it to say) that 97% of the fat in the human body is saturated. Enjoy your vegetable oils…

    • Hehe, that sentence slowed me down too, it just took me a second or two to decipher the meaning…..ouch, literary garbage though, I think not. LOLs!

    • You know, it pays to read the whole article without your own prejudices getting in the way, & if you don’t finish what you start, you may never learn anything… Besides, I read it to mean “of the fat in humans, 97% is saturated” – but I thought THAT would be common sense… *sigh*

    • You obviously read more than that or you wouldn’t have got to here.

    • Maybe you should use your brains and think further than your eyes stretch

  67. It’s a shame to support Palm Oil. It’s absolutely devastating the forests of Indonesia and many of it’s inhabitants, especially Orangutans. Avoid Palm Oil at all costs!!

    • The only Palm oil I recommend or buy myself is sustainably sourced and not from indonesia…

      • perhaps you should have said that very explicitly on your article, rather than burying that cosy, little secret down here in the comments!

        • that is mean! the article is about he health benefits en cons of the oils, not about the negative environmental influence they have. THat’s a whole other story and whole other article

  68. I have been researching natural health for the last 3 years, but have not been able to write about what i have discovered. I truly believe that Mother Nature does not create LIFE so that we can eat it as food. With this in mind I wondered why do plants go to such efforts to produce vegetable oils.

    The answer is that in Nature plants produce oils as a pesticide to kill insects, by either blocking the breathing holes or by polyunsaturated lipids oxidising the digestive tract of the insects. I have also become aware that companies do not have to state the origins of the oil i.e is it soya etc,

    Also pregnant women should avoid vegetable oil and margarine in their diet, as their compromised immune system is susceptible to the biological effects of vegetable oil lipids, as such increasing the chances of allergies and asthma in their children.

    Also avoid cooking with oils, I would only recommend 24g of cold pressed olive oil added to salads and food per day.

  69. I gave all my “vegetable” oil away to a local non profit for their senior citizens’ fish fry they were having. I now only use organic olive oil, organic butter, and organic E.V. coconut oil. I do have a small bottle of sesame oil I occasionally use with oriental foods.

  70. Holy crap, I’ve been eating vegetable oil and eggs almost every day for the past 6 months. I thought that was the good oil. I hope I have olive oil around here. If not I’m picking it up. This stuff has got to go.

  71. I read David Gillepsie’s book “Big Fat Lies” recently which I thought was very informative as is your article. Consumers are not aware of how vegetable/seed oils and margarine are being produced. Personally I much prefer a little bit of butter and don’t worry so much about saturated fat. I’m French and France is a large consumer of saturated fat (cheese, cured meat, pate) and still has one of the lowest rate of heart disease! It’s what specialist called the French paradox.

  72. This article is so thorough and spot-on. But please correct one thing! Tuna are not small fish!

  73. I’ve been cooking in cold pressed olive oil for most of my life because I thought it was healthy to do so. So are you saying that I am turning the oil into a processed product by heating it?

    • Olive oil does oxidize quickly at high temperatures, so it isn’t the best for cooking, especially at high temps. Oils and fats like coconut oil, tallow, ghee, etc have a much higher heat tolerance and are better for cooking.

      • Does ghee leave a taste when you use it to fry things? I’m planning to make latkes for friends and one of them can’t stand coconut, so I’m avoiding using coconut oil to fry them. Would ghee work without a significant taste? Thanks

    • Wendy, you got it right.

      Subjecting healthy, cold pressed olive oil to the heat you make it prossesed and oxidized. .And,first,cold pressed,olive oil is reach in VIT E!!! By heating you destroy vit E. while choosing cooking oils watch for SMOKE POINT. According to my

      knowlage GRAPE SEED OIL is most sutable for cooking. It has very high smoke point. Refind oils have higher smoke points but many of them are unhealthy so use very sparingly.
      Read “THE ANTI INFLAMATION ZONE” by Dr.Barry Sears . You will find all the answers you need ,and you will be surprized !!!!!! Good luck

  74. so if i want to fry some foods what exactly should i use to fry them as an healthy altenate

    • Coconut oil or tallow is great for frying.

  75. why is grapeseed oil not good its very healthy in vitamin e

    • But it is an unsaturated oil that is easily oxidized…

  76. You don’t mention sesame oil, I always thought that was a good one for high temp. What is your take on that?

    • It is great for cool things or for low temp cooking, but because it is largely unsaturated it can oxidize easily too. Basic rule of thumb: oils (liquid) for cold foods, and fats (solid at cooler temps) for hot foods…

  77. My last comment doesn’t seem to be here! I wanted to know, you didn’t mention sesame oil, it is suppose to be a good oil for high heat as far as I know. What is your take on that? Thanks!

  78. this is so true, many people don’t know this, they think just because it’s in the stores and it tastes good that it’s not harmful. while companies gain millions of dollars by selling cheap, unhealthy oils.

  79. One more question about oils. I have these bouillon cubes I love, been using them a lot over the years and would find hard to replace. Only thing, the last ingredient is cold press sunflower oil. What do you think, need to look for something else?

    • Have you ever made homemade broth or stock? Once we switched to that, I’ve never gone back… it tastes a lot better and avoids the vegetable oils…

      • Well, I make it when I cook a whole chicken but it only gives enough to make one or two soups and I usually add a couple of bouillon cubes to add flavor. How many whole chicken do you cook in a week? Also I am wondering how many dozens of eggs you go tru in a week because as I am trying to transition I am realizing that I’ll never have enough eggs!!! We are a family of 6.

        • I save bones and also make beef broth/stock, so we always have broth on hand and simmering on the stove. We go through 2-4 chickens a week because with the kids, we eat 2 at a time. That is enough to make a big batch of stock. We also go through 12-18 eggs a day at this point I think…

  80. What about recipes that call for vegetable oil? Is there a good substitute??

      • Thanks! I will try it, as soon as I do some research and figure out where to buy coconut oil! =)

      • K, couple questions, pardon my lack of knoledge ….. Is it only saterated fats from unhealthy oils that decrease healthy colesterole and increase unhealthy colesterole( resulting in cardio problems)??

        Is butter really still that good after the pasterization prosess as i thought all or most life is killed by heat?

        What are your thoughts on raw veganism? I was quite surprised to see that intake of nuts need to be monitored. I have kind of been under the impression we are not really designed to eat meat due to the long digestion trac, ajustible jaw, the need to cook the meat unlike any other carnivorious mamals to my understanding and the fact we tend to eat the muscle and fat of an animal rather than the organs where the bulk of the nutrients are… or at least thats what i have been told. I’m also not sure but dont a lot of the good things we get from the meat like vitamines and minerals come from what the mamal eats and therefore isn’t it better to just go strait to the sorce?? I guess there is protien but it is animal protien which i think is not very digestible… aswell as being quite acidizing for the blood stream?

        I would be massivley greatful if you know the truth of any of this and would have a minute to clear it up for me.

        also please excuse any spelling errors, CHeers 🙂

        • what most vegans don’t realize tane, is that humans can and have consumed raw meat safely. all humans have an appendix, but it is not as strong as it used to be, so we have to watch the quality of meat we’d try eating raw nowadays in case we get sick (but trust me, it can be done. i ate a steak raw after losing a bet before and was perfectly fine, although it did taste terrible lol).

          humans have been eating meat for many, many years. it’s been an integral part of our diet for such a long time. i can’t grasp why vegans believe it would be ok to just eliminate nearly half of our diet after so long and survive on fruits and vegetables.

          they say we aren’t hunters, because of flat teeth (which actually isn’t true, we have incisors for tearing) and slight frames, yet we used our minds (which can be looked at as the most effective predatory tool) to outhunt every predator. they say we can’t digest meat, because of our digestive tract, and that it is closer to a cow’s in length, when actually it is halfway between a carnivore’s and a herbivore’s. not to mention that we can’t even digest cellulose like herbivores can because we lack the bacterial sacks in our stomachs.

          i’ve read a lot of arguments from both sides, and yet still firmly believe that humans lie in the middle. we were designed to be the most adaptable mammal on the planet. does it not make sense that we would also be omnivores? balance. that is what the body needs.

          • doesn’t really help the cows, though, does it

          • & omnivores does not equal “needs all foodstuffs to survive”. quite the opposite. It means “can survive on foods from any food group”

    • I use Applesauce as an oil substitute in my baked goods & they even turn out better & more moist than with oil.

  81. I have suffered from IBS for years and tried everything EXCEPT what a naturalist doctor insisted would help me. In the end, in desparation – I did what he said : eliminated all refined oils from my diet ENTIRELY, and use only Virgin cold pressed Olive Oil, sesame oil, butter and animal fats from meat. Honest to God – my IBS vanished after a couple of weeks and has gone from my life. It is now years later – I eat meat, eggs, butter, olive and sesame oil – and feel good. Though anecdotal and of no statistical or scientific value – I truly believe sharing my story above can help some of you suffering from IBS. Give it a try.

  82. Ugh… I had no idea that palm oil production was so horrible for the rainforests. I just bought a huge one gallon bucket of it. It was from Tropical Traditions, but I still feel weird about it. It says it’s made in Columbia. Also, I pay quite a bit for an all-natural non-GMO, expeller pressed safflower oil mayo because I’ve never had good luck making a homemade mayo that tastes good to me. I’m hoping that’s okay in a cold product like mayo… but I’m guessing it would have to be cold-processed as well??

    • It is definitely safer in cool preparations like mayo, but cold pressed is better if you can find it…

  83. Despite the first chapters of this article being really biased, the last one’s (the actual ones telling us “Why you should never eat vegetable oil or margarine”), have really been good advice. In Portugal, most people actually eat butter, because it tastes better. In my house, I was able to convince my mum to change to margarine, because of her blood pressures, etc, and then I got used to It. The problem with this article is that it doesn’t realistically weight the pros and cons of consumption of margarine or vegetable oils for people with high blood pressure, etc. I will change for butter, but I won’t let my mother change again. This article is very misleading and incorrect as an whole.

    • Margerine is hydrogenated, which is a trans fat. Trans fats are a hair’s breadth from being banned in the united states because they are so harmful. They are one carbon molecule away from being plastic.

      • what about margarines which have no hydrogenated fat in them?

        • that doesn’t excist it think, the hydrogenating process makes it hard and easier to spread.

  84. Evening primrose oil is omega 6… is that bad?
    It’s suppose to help on hormones…but it’s omega 6…
    Appreciate your reply.

    • In a supplemental dose and since it is not cooked it is fine…

    • A little “anecdotal” evidence here: I took EPO to help with skin (eczema) & discovered that it gave me increased dysmenorrhoea & menorrhagia (obviously hormonal & inflammatory-cascade related signs/symptoms) which discontinued when a naturopath recommended I swap to omega 3 instead. Over the years I have discovered that my case was not simply an isolated incident – it’s more common than most would think. I’m so glad I swapped over to purified fish oil instead.

  85. Apparently some olive oils would be mixt w/cheaper oils to make it cheaper to produce.
    How do you find good olive oil w/out breaking the bank?

  86. I am really curious why EVERYONE, in the medical, nutrition, and science field says to moderate saturated fat and eat more omega 3 & 6 and you say the exact opposite, what is the basis for this? I’ve heard that flax seed is such a good oil because of the omegas to help not only lower bad cholesterol, but it also supports other body functions (body builders and fitness gurus consume this)

    • I think that to understand what is bad and what not, we have to compare the things that has been said. You are talking about the omega’s: ”they” say it’s good for your cholesterol. This article says much more about flax seed AND discusses the meaning of the omega’s. This tells me that I better believe this, than ”they”. More is not always better but sometimes it is I guess

  87. I’d like to know what you’d recommend for someone who is allergic to dairy… severely. And also allergic to soy… AND cannot have foods med-high in salicylates. We cannot have butter (dairy) or olive oil (high in sals) or coconut oil (high in sals). We also are gluten free and rice free…. meaning all gluten free foods MUST be made from scratch. I have to spend a lot of money to feed my family (and we are scraping bottom). And it is a lot of work. We are very health-conscious. We eat a lot of good clean food. We never eat out (its impossible). So if you have any advice to those with very limited diets I’d be interested – thanks

  88. what a kick ass awesome article – we have been veggie oil free for over a year and are feeling great (grain free too) – my daughter is doing her science project on how margarine is made (grade 6) and this will really help. keep up the great work

    PS i dont give a crap about your scientific references, everything you say concurs with science i have already read – from many sources – you just put is more clearly and concisely. 🙂

  89. I read the article and then I read the comments. There could be some truth to this article. Everything in moderation. I won’t know what oil a restaurant uses.

  90. I found this post to be very informative, but it also left me with many more questions. I am a very health conscious eater and try to consume only organic foods that are as close to their natural state as possible. I was surprised to find peanut oil and grapeseed oil on the “bad” list, and had no idea that cooking with olive oil at high temperatures is not healthy. So glad to know this now! However, I bake my own granola bars (350F) and have always used peanut oil. I do not like the taste of coconuts, so using unrefined coconut oil as a substitute is not an option. Is peanut oil good as long as it is not fried/baked at high temperatures or if using the unrefined variety? I assume unrefined means the oil was extracted without using chemicals or bleaching to remove the color and flavor. It would be nice if there was a list of which oils are good to eat by category, such as oils to use at cool, room/warm, and hot temperatures. What alternative would you recommend I use for my granola bars? Also, if cooking veggies or marinades, what is a good alternative to the unrefined coconut oil if I do not care for the coconut taste? I would appreciate any suggestions. Thanks!

  91. I feel the same way with you Steven Smith “Mr. Scientist with a PHD lets see some creds. Propaganda or not you are probably doing the same. Spice your comment up with some good grammar and boom instantly you got a PhD in biochemistry. Bhahahahaha what a fool. All of these people should be attacking you, you soothsayer.
    Oh and im just a regular guy from florida. and that my friend is the truth.

  92. It’s a spurious argument to “link” vegetable oils with the rise in cancer based on cancer numbers being lower in 1900. The methods for detecting cancer and reporting deaths to cancer was not as advanced, hence of course the number was lower.

  93. Just really quickly- please, please, please stop offending English teachers everywhere and not only cite your sources, like Dr Smith down below, but also stop using sensationalist language. Be persuasive without using opinion. “I wonder what seventy pounds of a food not found in nature could do to the body? Wink wink, nudge nudge, this is bad for you!” It’s crass.

    • This is a blog, not an English class… If you don’t like my writing style, feel free not to read. 🙂

  94. Eating oils all my life, in my 50s and healthy as an OX. Quit your worrying and enjoy life.

    • That’s what we all want to hear. But maybe life is better if you do worry a little bit more about what you put in your body! 🙂

  95. “What the scientific literature does tell us is that low fat diets for children, or diets in which vegetable oils have been substituted for animal fats, result in failure to thrive–failure to grow tall and strong–as well as learning disabilities, susceptibility to infection and behavioral problems. Teenage girls who adhere to such a diet risk reproductive problems. If they do manage to conceive, their chances of giving birth to a low birth weight baby, or a baby with birth defects, are high.”

    I always find it utterly astonishing that – against the odds, if you believe all this pro-dairy/meat industry propaganda – I’ve managed to raise two exceptionally clever, strong, healthy, massive, way-advanced warrior-women-in-waiting on an entirely vegan diet. must just be genetics. or luck. or something.

  96. This is an interesting paper printed in the British Medical Journal this month. http://www.bmj.com/content/346/bmj.e8707.pdf%2Bhtml
    Unprocessed saturated animal fats – yes please! Omega 6 polyunsaturates – no thank you unless you want to die first. This paper confirms that the current thinking on the kind of fats we should use and avoid is WRONG
    After living for years in Italy watching people eating everything (cheese, eggs, olive oil, lardo- cured pork back fat, pasta etc) without paranoia and looking well and healthy the penny finally dropped! Quality, provenance and correct info is everything, processed ‘food’ is a big nutrition free con and fizzy soft drinks are death. Other than that, go for a walk and enjoy. Food is convivial, food is love, food is life. If you are what you eat who wants to be fast, cheap and supersized.

  97. The two healthiest fats on the planet are “Olive Oil” & “Avocado” while there are many other great choices too these are the best. While these are great fats as well. You must eat these as a balanced diet as well. Eating 100 grams of saturated fat from olive oil and avocado is still too much fat for one day. I recommend eating your balanced diet like the recommended daily intake, just substituting all fats for the good ones. Thats the benefit.

  98. Not all palm oil is created equal. West African red palm oil, for example, is considered to be pretty safe environmentally (see this article – http://www.marksdailyapple.com/healthy-oils/ ) Having said that it can be tricky to determine the true origins of the oil, which is the reason why it’s alternative, coconut oil, has taken off so much lately.

  99. I have just read an article on the olive oil sold in North America. It was very disturbing because the olive oil I have been buying for years of any kind is adulterated. This means that anyone who buys olive oil is not buying pure olive oil even thought he bottle says so, which they all do.

    The article I found was one of the head lines on msn.com page about a week ago (Late February, 2013 article).

    In this article it expIained that the monopoly on world olive oil comes from Italy which the Italian Mafia runs. Italy is selling adulterated oilive oil world wide. This means that 80% of the olive oil sold in North America (US and Canada) is adulterated, 70% sunflower oil and only 30% actual pure olive oil blended and labelled as “pure olive oil”. There is no way of them able to find out which of the last 20% sold is actual pure olive oil from Italy.

    Police there have been cracking down on the olive oil producing companies but are having a hard time catching them as there are so many and they don’t have the resources to stop them.oil, which the article stated.

    Just look up adulterated olive oil produced by Italy, you should be able to find this information on it. Buy Portuguese or Spanish olive oil from their actual country origin to escape adulterated olive oil sold. Portuguese is better tasting and fruitier.

  100. This was a very interesting article. It’s very frustrating to read so many conflicting articles online though. It’s really hard to find valid sources and to really know what is true. As we know, statistics are handy things to make whatever we want to sound true, sound true. I’ve been seeing numerous articles in the UK about how rapeseed oil is good for you. Is this because there are a ton of bad writers who do no real research and just recycle information? Or are the growing and processing methods different here? I’m wondering if there is such a thing as an oil that is ok for doing stir fry with?

  101. Rapeseed oil (cold pressed) is very healthy, with great ratios of omega oils, (by the way the optimum ratio is between 2:1 and 4:1 in favour of omega 6) and erucic acid apparently has not been proven to be harmful to humans. Luckily here in the UK we can get very good locally produced quality rapeseed oil; anything mass produced is a no no in our house. Please reconsider your stance on Palm oil, it is causing massive areas of deforestation and enormous cruelty to orang utans. Cream, eaten all the time, leads to gallstones and high cholesterol, and too much meat of any kind is not good for any one. You might like to research what goes into your average farmed meat in the US. If you are a person who cares about others and cares about our lovely planet then please have a read, I bet you will be promoting eating home grown veggies and locally sourced meat from small farmers in no time 🙂 xxx

  102. The reason butter, lard, etc. stopped being used was purely commercial. Edison invented the light bulb and everyone wanted to be wired for electricity. The biggest lamp oil manufacturer was stuck with warehouses full of the stuff. They put scientists to work to salvage it and ended up making Crisco shortening. This was heavily promoted as being “better for you” and people stopped using natural products.

    • Do you have a ref for that? that’s fascinating

  103. i appreciate all the info on your website and did make a lot of changes in our diet after reading this article. However, one thing I am not convinced about is that coconut oil is good on high temp. It smokes like crazy and smells really bad. Also from a lot of different sources I found that grape seed oil is good for high temp. usage.

  104. I think this article is somewhat informative. It is worth pointing out that the vegetable oils themselves are healthy (not considering whether GMO is bad or not), but only the extraction and purification methods that pose potential dangers.
    Palm and olive oils are extracted by simply pressing, so they are fine. However, many other vegetable oils such as soybean and canola oils are extracted using organic solvents. If you have worked in an organic chemistry lab before, you would know most of the organic solvents are potentially carcinogenic.
    Thus if it is true that many vegetable oils are extracted from the seeds using organic solvents such as hexane, then you don’t need “citations” to claim that the vegetable oils extracted/processed such way may be contaminated with carcinogens and thus pose a risk to consumers.


  105. Myth: Heating Olive Oil Will Make it Saturated or Trans-fatty.
    One common myth is that heating olive oil will make it saturated or
    trans-fatty. This is not true. As far as making a saturated fat, according to
    Dr. A. Kiritsakis, a world renowned oil chemist in Athens, in his book Olive
    Oil from the Tree to the Table -Second edition 1998, all oils will oxidize
    and hydrogenate to a tiny degree if repeatedly heated to very high temperatures
    such as is done in commercial frying operations. Olive-pomace oils and virgin
    olive oils are both highly monounsaturated oils and therefore resistant to
    oxidation and hydrogenation. Studies have shown oxidation and hydrogenation
    occurs to a lesser degree in olive oil than in other oils. But in any case, the
    amount of hydrogenation is miniscule and no home cook would ever experience this

    The large refinery-like factories that take unsaturated vegetable oil and
    turn it into margarine or vegetable lard do so by bubbling hydrogen gas through
    250 to 400ºF (121 to 204ºC) hot vegetable oil in the presence of a metal
    catalyst, usually nickel or platinum. The process can take several hours. You
    cannot make a saturated product like margarine at home by heating olive oil or
    any other vegetable oil in a pan. We don’t know where this weird notion has come
    from. For more details, see Olive Chemistry.

    Changing a cis-fat to a trans-fat does not occur on a home stove.

    Myth: Cooking in Olive oil Diminishes The Nutritional Value of the
    Food. Another myth is that cooking in olive oil diminishes the
    nutritional value of the food. This a misconception. The fact is that heating
    food will break down its nutritional value. High heat such as frying is worse
    than moderate heat such as steaming, which is worse than eating vegetables raw.
    It is not the cooking oil per se, but the high heat of frying. We are not aware
    of any edible cooking oil which by itself diminishes the nutritional value of
    the food cooked in it. Most nutritionists recommend lightly steaming vegetables
    or eating them. A touch of a flavorsome extra virgin olive oil added at the
    table will add taste and healthful anti-oxidants. Such is the Mediterranean diet
    which has been shown to help prevent coronary disease and have other health

  106. Myth: Heating Olive Oil Will Make it Saturated or Trans-fatty.

    One common myth is that heating olive oil will make it saturated or trans-fatty.
    This is not true. As far as making a saturated fat, according to Dr. A. Kiritsakis, a world renowned oil chemist in Athens, in his book Olive Oil from the Tree to the Table -Second edition 1998, all oils will oxidize and hydrogenate to a tiny degree if repeatedly heated to very high temperatures such as is done in commercial frying operations. Olive-pomace oils and virgin olive oils are both highly monounsaturated oils and therefore resistant to oxidation and hydrogenation. Studies have shown oxidation and hydrogenation occurs to a lesser degree in olive oil than in other oils. But in any case, the amount of hydrogenation is miniscule and no home cook would ever experience this problem.

    The large refinery-like factories that take unsaturated vegetable oil and turn it into margarine or vegetable lard do so by bubbling hydrogen gas through 250 to 400ºF (121 to 204ºC) hot vegetable oil in the presence of a metal catalyst, usually nickel or platinum. The process can take several hours. You cannot make a saturated product like margarine at home by heating olive oil or any other vegetable oil in a pan. Changing a cis-fat to a trans-fat does not occur on a home stove.

  107. what about sesame seed oil i didnt see it on any of the lists?

      • I can’t stop having the summer fish fry’s I aways used canola or peanut. What is the best alternative and don’t say baked or grilled Thanks Greg

  108. I’ve kind of lost faith in doctors over the years. I have several health problems and the first thing most doctors want to do is throw medication at me. It seems most doctors only know what they learned in medical school (which features MANY lectures from drug companies trying to get everyone to be on something). It has been a rare occasion for me to find a doctor who has taken it upon themselves to learn what is really good for you. Everyone seems to be sticking to this “saturated fats will kill you story”. I’m not going to pretend to be an expert on this subject, but if processed veggie oils just came out about a hundred years ago, and everyone is buying “low” or “no” fat foods, and people are getting heavier and having more heart problems than EVER, it’s not hard to figure out these oils aren’t good for you.
    And to you vegans whining about not wanting animal fat; that’s fine. I believe this article was about the dangers of processed veggie oils. There’s always coconut and olive oil for you.
    Also, I’m not attacking doctors. I belive most doctors truly think they are helping people as best as they can. Unfortunately, most people belive what we are told. Patients belive doctors, who believe what they were taught, who were taught some outdated or flat-out untrue information. Nobody wants to find out what they have been taught to believe is incorrect.
    And thank you for this article!

  109. steven smith why don’t ya do ya research coz u are repeating low fat propaganda

  110. Well, after reading some comments, I am going to say THANK YOU FOR THIS! I am probably late, but you listed enough articles as well as common sense information for me to justify what i was already thinking. My husband and I love butter and meats but we have family history of HBP and Cardio Issues, but never really believed the vegetable oil/margarine claims since they are so fake or have long processes to make. I am referrancing this article in an upcoming post of mine about clean-eating and how we are doing it to get rid of toxins in our bodies and this will help my readers understand my claim that butter is healthier (at least the organic, all natural kind). Thanks once again!

    ps I hope it is okay that i am linking this article to a post of mine, if not just visit me @ customtaste.blogspot.com and send a quick email.

  111. “All one has to do is look at the statistics to know that it isn’t true.
    Butter consumption at the turn of the century was eighteen pounds per
    person per year, and the use of vegetable oils almost nonexistent. Yet
    cancer and heart disease were rare. Today butter consumption hovers just
    above four pounds per person per year while vegetable oil consumption
    has soared–and cancer and heart disease are endemic.”

    Props for citing your sources here. This article looks more reputable, but you managed to take out a glaring problem and use it to make a positive point. This statement itself is a glaring example of assuming that correlation implies causation. This is a highly common and incredibly shortsighted fallacy. Human diets and lifestyles have changed in many, many ways since then. Inferences can be drawn from correlations like these, but this is a case where the author thoroughly oversimplified an extremely complex system in order to make his point seem stronger, which brings me to my next criticism:

    “Nothing like petroleum produced, overheated, oxidized and chemically deodorized salad dressing for dinner…. yum.

    (Compare that to butter… Step 1: milk cow. Step 2: let cream separate
    naturally. Step 3: skim off cream. Step 4: shake until it becomes

    You’ve taken one process and heavily scrutinized it, moved on to another process and not scrutinized it at all, thoroughly simplified both into sensationalist language, and then claimed that the latter process is simpler, and therefore better. This is wrought with logical fallacies. First of all, the simpler solution isn’t always the better one. It’s just more attractive to the average person because it’s easier to understand. Second of all, you’re betraying an extreme lack of research into the butter-making process. If the process really is that simple, cite a source that shows it.

    Lastly, your constant use of scare tactics (buzzwords like “genetic engineering” can be pretty easily applied when you consider that the term applies to selective breeding and planting, which has been done for centuries), is pretty disappointing. Besides, if you want scare tactics, I have a better one: the mob is controlling your precious olive oil and keeping most of it for themselves, selling fake replacements. This has permeated the market to the point where culinary experts reject the real stuff in favor of the fake in taste tests.

    (admittedly not the most reputable source, but a good read): http://www.cracked.com/article_19896_the-6-creepiest-lies-food-industry-feeding-you_p2.html
    (better sources taken from links in that article): http://www.guardian.co.uk/books/2012/jan/13/extra-virginity-tom-mueller-review

    Disclaimer: I’m not making any claims as to whether or not the claims in your article are actually true. Either way, it’s enlightening and it begs further research into the subject, which is always a good thing, since we should always endeavor to understand if the “healthy” things we’re putting into our bodies aren’t actually killing us. I’m just making the point that the tactics you’re using to deliver this are potentially harmful to the layman who believes everything he reads without further research, which is unfortunately your main audience here in all likelihood. Your conversational tone is good, and I realize this is a blog entry and not a research paper. However, when you use your conversational language to oversimplify complex points, it can be detrimental to people’s learning. This is counterproductive when you’re trying to write an expositional blog — you’re showing people that they’ve been wrong in taking false common knowledge at face value rather than investigating it further, and then turning around and encouraging them to do the exact same thing with the information you give. If nothing else, I entreat you to urge your readers to look further into things themselves rather than take you at your word. This should have a positive effect without changing your conversational style (which, again, I do like at some points and I do feel is appropriate for a blog).

    Lastly, I’d appreciate further research into the veracity of the alternatives you offer, as I have some reason to believe that the olive oil industry is corrupt, as I stated before. I don’t want people to pay more for false olive oil under the assumption that it’s better for them (and I believe real olive oil is) after reading this article. That’s a (minor) tragedy I think we’d all like to avoid.

    • I’ve been trying to refrain from making a comment here, since the article is so old, as are most of the comments, but your comment about “citing a source” for the production of butter struck me as so absurd that I had to respond. I mean seriously, are you that far removed from your food supply that you doubt the process for making butter?

      As someone who has made her own butter, I assure you, the process is that simple. If you have access to raw, or at least un-homogenized, milk, simply buy some, let it sit in the fridge for a couple of hours until the cream rises to the top, skim it off (if you don’t, just by heavy whipping cream and skip the settling and skimming part), put it into a mason jar (or faster and easier, a stand mixer with a whisk attachment) and mix until you’re left with a solid lump and the watery liquid (whey) that’s left. That solid lump? That’s called butter. The only difference between how someone can do it at home now, and how they did it in “ye olden days” is the exact method by which they mix it to separate the fat from the whey (which is basically just a hand-powered version of a stand mixer) and they likely did it in far larger quantities than most people would do now.

      Also, I take offense to your assumption that people that read this blog are “laymen who believe everything they read without further research.” The Paleo community is pretty much based on the principle of doing research and not believing everything you read. After all, there are far more articles out there still claiming that coconut oil and butter are “bad,” solely because they’re largely (or, especially coconut, almost completely) saturated fats, never mind the abundant research supporting the benefits of coconut oil, including in lipid profiles, as well as the superiority of butter over traditional margarines and even rapeseed oil. There’s also the total permeation into the very fabric of our society that fat (especially animal fat) is bad, despite that actually being one of the least substantiated claims around! Anyone embarking on any kind of Paleo-esque/ancestral diet pretty much has to be well-researched, due to the constant insistence by everyone around us that we’re on the fast track to a heart attack. Could some people who come across this stop here for their research? Perhaps, but that will happen with them regardless of whether the article is well-linked (which, by the way, there are a ton of references, both directly through the green, underlined links within the text, and indirectly from references within the articles this one links to).

  112. It’s not about comparing things that has the same process, it’s about comparing the oils/butters which can replace each other and are better for you.

  113. Great article. I would like to circulate to friends but know that the first question they will ask is: where did this information come from? I think it would help if you reference your sources. I know it’s true!

  114. And butter is a natural substance for humans to eat, pops out of the cow fully formed, yellow and salty! No – oh that’s right it’s milk for calves, not milk for humans, processed with heat and salt and god knows what else. Shouldn’t we be making our butter out of breast milk? Stop being daft and think! The mediterranean diet is full of olive oil and veg oils and is probably one of the healthiest in the world. No research required. Open your eyes. Butter sucks.

    • If you’re SO concerned about butter, make your own. All you need is heavy cream and salt. Not processed with heat or anything.

  115. i’ve switched back to butter and lard,this may sound unhealthy but it’s like most things,just use a little at a time.
    butter and lard are both natural fats so i know chemicals have not been used.
    plus your food will taste much better.
    olive oil is another i use and its great to make your own salad dressings.

  116. if you eat mackrel it has the best healthy omega 3 oils around,and fresh mackrel tastes soooooo good.

  117. Nice article. Margarine is horrible. Tuna is not a small fish, though. It’s huge!


  119. what is wrong with grapeseed oil ? i thought that ask good.

  120. I have a daughter with sever allergy to dairy protein and beef. We have no choice bu margarine here. Why not coconut? Well because my husband is allergic to it. We use Earth’s Best Organic fake butter. Its the only choice I’ve got unless you have another suggestion…

    • If your daughter is allergic to the milk protein, then try ghee, or clarified butter. Ghee is made by liquifying the butter and separating the remaining milk (and thus, the lactose and protein) out. You can even make it at home, if you want. Most people who can’t handle regular butter can handle ghee.

      Alternatively, you can also use lard in place of butter. There are even recipes for lard spreads if you do bread.

  121. Hi, I’ve just been reading this article with great interest. I’ve been
    cooking with olive oil and will stop immediately! However, I keep
    hearing conflicting things about palm oil. When I was living in
    Thailand, I heard most of the health problems of the Thais (rising
    obesity being one) come from their habit of (deep) frying with palm oil.
    So we stuck to coconut oil. Here, palm oil is listed as healthy. I’d love to hear more about this.

    • Palm oil is healthy if not refined, but unfortunately, many sources of it are unsustainable and harmful to either the environment or the workers… We usually stick to coconut oil too, but there is a palm oil from Tropical Traditions that is sustainable.

  122. I have never once heard anyone anywhere claim that vegetable oil is anything but unhealthy. I have only heard olive and coconut oils being pushed as healthy oils. And I am quite concerned with your recommendation to consume as much palm oil as you desire, considering the devastating consequences it causes to the planet and it’s inhabitants. Not even going bring up the meat and butter.

  123. OMG I have been fed a bunch of lies by society, thnx for the article. Gonna show this to my mum.

  124. Fascinating stuff, even two years later! Thanks for such a comprehensive article.

    One question – you mention nuts, but not seeds – what about chia seeds, pepitas and the like? Okay, I know those two aren’t actually very similar, but I tend to add them both to my oats in the morning…

    Also, re Activator X in butter – I thought that it was only in raw butter? Or am I mis-remembering that?

    • Seeds are generally ok in moderate amounts. I think activator X is only in grassed raw butter…

  125. I am a student going to school for early childhood education and am currently doing a placement at a child care centre. There is a child in my classroom who was constipated for several days before finally going to the washroom. The child now fears going to the bathroom thinking that pain will return everytime so she is holding it. Her mother brought her in friday morning and said she gave her a couple tablespoons of vegetable oil to help her go to the bathroom. I have heard of many things to help a child go to the bathroom but never heard of this. The child was crying all day saying her stomach hurt and saying her bum burned and only calmed down after i layed her flat on her back rubbing her tummy for an hour. To me this seems like a very strange inappropriate method to “help” her go tot the bathroom but i am wondering if anyone else has heard of doing this?

  126. OK, I see that the title of this post says to never “eat” vegetable oils. What about using soybean oil to make soap? Is it ok?

  127. I agree with your article about oils, that most of them should be cut out completely from our diet, but we can’t forget that saturated fat should be limited (Read Dr. Oz’s YOU on a diet). Even as far back as in the Bible, God told the Jews to not eat meat and cheese together in the same meal.

    • That wasn’t because of saturated fat, that was because they weren’t supposed to eat a meat in the milk of its mother. Saturated fat is actually a healthy choice if it comes from a good source 🙂

      • Have you read YOU on a Diet? Dr. Oz explains in physiological detail how too much sat. fat causes inflammation.

        • Except for some big problems like that he doesn’t differentiate between healthy saturated fats and ones from animals raised in unhealthy ways or trans fats.

  128. The last time I checked, tuna was not in the category of “small fish”.

  129. My family cannot eat casein (or gluten and should avoid soy as well), so for years we bought Earth Balance. I switched to the soy free version for a while. Then I tried giving it all up: I spread coconut oil on the kids bread (not a hit!), use it for baking and making frosting for birthdays (and I still do since they do not notice a difference). I tried making my own coconut butter- still the kids aren’t happy with me. I tried making my own safe non-dairy “butter” using coconut oil and blending it with olive oil and a smidge of honey and sea salt. Nope- they won’t have it. I gave it a good 8 months to see if their tastes would come around, and I finally have given up. I can’t handle all the complaining, food that has been wasted, all the time and effort for the kids to not eat it. I started buying Earth Balance again. I wish I could give them organic grass fed butter. I could give them ghee, but when we tried that it was a HUGE investment- ghee isn’t cheap, it does not come in an econo-size, no coupons here for it and I have three hungry kids who eat “butter” on their bread, waffles, pasta… they eat it all day every day it seems. Am I going to hurt them by allowing them to eat Earth Balance? What advice would you have for me?

  130. Can you comment on RICE BRAN OIL please? Good or bad?

  131. None of us use vegetable oil any more and we threw our old rancid bottle of vegetable oil away

  132. Any advice on how to inhibit absorption of these bad fats should we find ourselves in a social situation where it’s harder to avoid entirely? I’ve come up with chitosan or apple pectin as possible solutions, but seem to find only conflicting opinions – especially with the chitosan.

  133. You did not comment on use of sesame oil and peanut oil. will you please inform me.

  134. Where are the sources for the research that your facts come from?

  135. I found this article because I was wondering about a possible connection between acne and hydrogenated oils. As the 20th century wore on, acne problems increased. And so did the consumption of vegetable oils and margarine. Would love to find an answer to this frustrating problem. Thank you for this informative article.

    • Acne is often a hormonal problem. I would bet that the hormones in conventional meat/dairy have had more to do with it than vegetable oil.

  136. For some time I have suspected that there is a problem with the vegetable oils. I grew up in Germany with lots of pork fat and things like doughnuts cooked in palm oil fat. When I emigrated to Mauritius, where we use lots of vegetable oils I kept getting those tremendous headaches I had never experienced before. Totally debilitating.

    I have now changed back to lots of butter and our own pork fat (and then LOTS of it) and have never once suffered even from a ‘ghost’ of the ‘vegetable oil’ headaches or heart and related problems.

    Ideally one would tend to have everything perfectly organic but we are living in the real world – which is largely imperfect, which is why I do my best to live by the rule that food processed and reprocessed should be eyed with suspicion and eliminated for simple unprocessed foodstuff.

    One of the items that also set me on edge is processed cheese. Advertised everywhere around the country and brainwashing generations of people into believing that this is REALLY CHEESE. When I see this being fed to small kids, I cringe……

    Thank you, wellnessmama for this great article. It has reconfirmed a lot of info I already had and which I was trying to pass on – mostly unsuccessfully – the ‘non-believers’ are still Under Influence of advertising and brainwashing of the great multi-nationals and anybody else trying to make their billions.

  137. hi i really like the article. can you let me know please where you got the figure of 70 lbs of vegetable oil consumption per year per person? i’m trying to track it down for some research. thank yOU!!! b u

  138. ‘Canola (modified rapeseed oil) is produced by heating the rapeseed
    and processing with a petroleum solvent to extract the oil. Then another
    process of heat and addition of acid is used to remove nasty solids
    (wax) that occur during the first processing.

    At this point, the newly created canola oil must be treated with more
    chemicals to improve color and separate the different parts of the oil.
    Finally, since the chemical process has created a harsh smelling oil,
    it must be chemically deodorized to be palatable.’

    This stuff is all wrong and incorrect. Why are you propagating these misconceptions?

    • do a little research on your own. you may be surprised to find you are one of the people propagating misconceptions

  139. Completely reversed my Diabetes Type 2 by:-
    1. Stop eating food with trans fats (man made hydrogenated fat)
    2. Eat a fistful of walnuts per day.
    3. 7 months later No Diabetes Type 2

    Looks like insulin doesn’t like this new man made trans fat in your cell wall membranes!

  140. Thank you for taking the time to put this site together! Great information. Have you read the book Deep Nutrition; Why Your Genes Need Traditional Foods? I think you would find it very interesting.

  141. So what should I use to “saute” in a pan? Butter burn at 350 F, extra virgin oil at 320 F. What about extra light olive oil at 468 F ? I heard light and extra light olive oil was not very healthy too.

  142. I would take the information in this article with a grain of salt… Many of the claims (except for the part about trans fats) go against every credible source, from Harvard University to the CDC and USDA to the Mayo Clinic, which all recommend lowering your intake of saturated fat and increasing your intake of unsaturated fats (mono or polyunsaturated) in order to reduce LDL and total cholesterol levels and reduce the risk of atherosclerosis, heart attack, stroke, and other diseases. I’m not saying the information in this article is completely false, because any google search will show you that there are conflicting studies on saturated fat’s link to cardiovascular disease. I am just saying there is not really enough evidence to make the bold claims that are in this article. Not to mention some of the information is simply not accurate such as, “eggs are loaded with vitamins, healthy fats and necessary cholesterol” (this is true, but cholesterol is produced in the liver, and therefore it is not necessary to obtain it from our diet). While saturated fat’s link to heart disease may be questionable, it’s not appropriate to say it is “good for you”.
    -Scott, B.S. Exercise Science, Certified Personal Trainer

  143. First, Canola was not genetically modified, the low erucic acid content
    was achieved by selective breeding (not using genetic manipulation)
    like many other grains that we consume. Second, vegetable oils are not
    always produced using chemical processes (solvent extraction!). Like
    olive oil, vegetable oils from oilseeds can also be produced by
    mechanical pressing at low temperatures. last week I cold pressed
    rapeseed with temperature bellow 30 degrees Celsius in my lab press!
    What causes quality losses in oilseeds oils is the refining processes
    employed to produce oils that are colourless, bland in flavours and that
    can be used at high temperatures (frying). The refining processes are
    also used to produce oils with long shelf live and to satisfy the
    majority of consumers that may not like an oil with strong flavours and
    smells like extra virgin olive oil. Sorry but you should check your
    sources better before making wrong statements.

  144. Too bad there is nothing scientific to back up what you are printing here. I just wonder when everyone will stop reading these articles by people who have no scientific background and have done no research on these oils. Many of these oils have are actually very healthy in moderation since oils are high in calories. Do not believe this uninformed article.

    • To say there is no research is disingenuous. There are stacks and stacks of research and scientific studies. The problem is that the agribusiness lobby companies do most of the funding for food research and as such are the top contributors of the literature and medical universities. If you take all the research on edible oils and throw away the studies directly funded by agribusiness you are left with no evidence whatsoever that these oils are beneficial. In fact, the studies that aren’t funded by agribusiness almost unanimously agree these oils are toxic. They have been ongoing since at least the 80s when the doctors in my family started warning me about margarine. (My mother has been researching diet and nutrition for 40 years) Since then the grain lobby has gone in to overdrive to squash these results and publish their own. I watched it happen and had a front row seat.
      I’m happy to provide references if you don’t believe me. But a quick google should turn up everything you need. In the meantime I will ask my mom to send me a list.

  145. Olive oil is awesome for cooking. It’s the only oil I use.

  146. I’ve heard and read that there have been some controversy with Kerrygold butter recently. It’s not 100% grass fed and there might even be some GMO’s in the cows’ feed. Is this butter still good to have? I live in Canada so it’s hard to get 100% grass fed butter. I usually get Kerrygold from the States when I go there shopping.

    • if its only hard to get consider yourself lucky. I’m in the middle of the US and it is impossible to get unless you have it shipped in.

  147. consume oil in moderation…and you’ll be fine……I skipped all the info….ha ha ha….moderation people!

  148. Of course margarine is bad for you because it has trans in it, but other oils that you mentioned are actually beneficial. Saturated fat in small amounts won’t kill you but it is not a healthy fat ‘re beef. Yes d me the scientific evidence you are referring to.

  149. Interesting that you don’t mention ‘more immediate’ response indicators to the vegetable oils/fats consumed,.. though excess of animal source fats can also show some ‘excess’ indicators,… And excess of anything can give such response indicators.

    And so, the ‘more immediate’ response indicators are inflammation on the skin, -typically on the face and head, genital/groin area, or upper torso.

    It’s not like problems such as learning disabilities, developmental disabilities (which you mention), and such, merely creep up on us and strike as such, due to consuming deleterious substances…. but rather our bodies reveal sooner than later by mild response indicators that the body is not safely benefitting from the consumption of a particular substance so that we can figure “Whoa, let’s stop that from happening”, by eliminating, or severely reducing to an insignificant/inoffensive amount, the consumption of the offending particular substance.

    Did you cover this nuance of understanding? Which is that our bodies give us early indicators as to something being more-so problematic, or, conversely, more- so beneficial.

  150. You have given such a wonderful information. I would say – you are more of a doctor than the QUACKS who claim and practice as doctors out there. I am sad to say billions of people, even in the developed world have no idea of this information, so by the time this information reaches the entire world- it’s too late. Many thanks Katie

  151. Since safflower oil is not good to consume is it good to put on your skin? I’ve seen some lotions that have it as an ingredient.

  152. Palm oil is related to animal cruelty in Indonesia (rainforests burned). We use cold-treated oil the most.

  153. My wife uses vegetable oil for baking. She wants to know what you recommend instead.

  154. As far as “oils and fats” to use freely, I am afraid I have to disagree. I used to weigh close to 280 pounds and had a blood pressure of 185/113. Since then, I have changed my diet to vegetarian and taken up the Triathlon. Now I am down to 200 pounds and a resting BP of 127/73. As for the change of diet part of my new lease on precious life, I cut out three of the items in “oils and fats to use freely list”: namely eggs, meat and all dairy products (cream is a dairy product). According to my doctor and the Mayo Clinic, one egg contains 186 mg of deadly cholesterol. Way too much for anyone! And butter contains high levels of cholesterol and high levels of saturated fats. And it is a dairy product—something to avoid at all costs. As for meat, (mostly cow meat, pork,) these products are loaded with cholesterol and should be avoided.
    I plan to stick to the advise of my medical doctor and the mayo clinic, and keep
    away from all kinds of dairy products and eggs for the rest of my life.
    At my age I could never compete in a triathlon with a diet of freely adding eggs, cream and meats to my food intake. I would never make it to the finish line. And the greatest joy of being a triathlete is making it to the finish line!
    My conclusion: the more fruits, grains, nuts and vegetables you eat, with plenty
    of Virgin Olive Oil, and the more you exercise in conjunction with a healthy
    vegan diet, the longer you will live and the greater will be the quality of your physical health.
    I do not mean to discredit this website and there are alot of good things in it that I agree with, especially the importance of keeping away from margarine, due to the high trans-fat content. As for Smart Balance, I don’t know too much about it. I’ll have to research it.’
    Wishing everyone a Merry Christmas and the best of health during the holiday season–

  155. The link to the article about Omega-6 causing cancer is broken. I can’t find this article anywhere.

  156. Whatever legitimate information in this post is distorted by the biased, unscientific reasoning. Correlation does NOT imply causation and it is an affront to science and the pursuit of truth to use this unscrupulous tactic to try and prove a point. Heart Disease is much more closely tied to obesity than the type of fats people eat and obesity is a direct result of calorie intake. The problem I have with this type of post is that it’s mostly just hyped-up fear mongering.

  157. I can hardly express how thankful I am for this article! It has truly changed my life – to the better of course 😉 It is a shame that vegetable oils are promoted as “healthy” and “essential” when in fact they are not.
    From now on I will integrate more saturated fat into my diet by eating full fat natural yoghurt with shredded coconut as breakfast for example.

  158. How healthy are meat fats for cooking eg lard (beef), duck fat, goose fat??

  159. I have to say that the proof is in the person’s health: the one thing that my body has is a consistent low cholesterol (3.0 h) reading (i.e. for the ‘bad cholesterol’); I am told by doctors that I am very lucky, and to continue with what I am doing (dietry-wise, which is, also, basically vegetarian).
    I have a lot of margarines -which have no trans fats in them -as far as is labelled, fry with sunflower, use olive oil, and have done for years. My skin has this bad tendency fro dryness – and so, in cold seasons, I absolutely RELY on these ‘processed oils- which, to my senses, which is what I trust, are absolutely wholesome (for me/ to me).
    My aunt is a healthy heart scientist in Colorado, and always goes on about the dangers of Palm Oil. Who does one believe?
    I have also used soya (as we call it in the UK) milk, for a number of years, and find it more agreeable than cowsmilk for teas and cereals; and would question, indeed, like other ‘experts’, the reliance upon the dairy industry which is actually cruel (I am not vegan as my body requires yoghurt from a cow, for some reason)

    I don’t respond with ill-will whatsoever; I am just fed-up of the AMOUNT OF VARIATION among ‘experts’. Read / be aware of various views based on evidence and good reason, but listen to YOUR body as to what is wholesome for you, and don;t believe someone who doesn’t connect to this sense! I haven’t read any comments below (I haven’t the time), but would just suggest questioning what we read with our own innate sense and intelligence; believe me, it is there.

    • I would agree experts are only experts so long as they are being paid to be an expert. Your body’s reaction to what you put in it tells no lies.

  160. Where does rice bran oil fit? Healthy or unhealthy? It’s been recommended for my husband who has eczema.

  161. What is a good oil to fry chicken in? I’ve tried coconut and it’s not the same. I’ve been using canola and it works great. Suggestions?

  162. Thanks for the article Katie! I am a fairly recent coconut oil convert, thanks to your posts, and have been making the effort to eat the least processed food available when I’m at home. I cut out grains about 4 months ago and my blood sugar levels are stable, finally! My boyfriend and I make cheese from raw milk, cook with lard and we just say NO to processed oils! I work on a commercial fishing vessel in AK where local/organic/unprocessed anything is few and far between. I am thankful that there are avocadoes onboard and I bring my own healthy snacks as well. I really enjoy snacking on chia/flax/hemp seed, which I mix with my powdered greens, as well as raw cocao powder, yum! A personal favorite is a pudding I make with cocao powder, coconut oil and almond milk . Delicious! Thanks again for all you stand for, I appreciate the well being your articles have inspired in me and my loved ones! PS- It feels pretty awesome to shower with my own homemade coconut oil soap with ylang ylang essential oil, if only the boat would be still so I could enjoy it 🙂

  163. I’m sorry. I’m a total health nut, and I love learning about nutrition, but these types of articles put together in the blogosphere…annoy me. First of all: the consensus on several types of food seems to change and fluctuate over the years. Rapidly. I don’t understand that. One day, it was very, VERY important for all of us to stop taking in dairy and switch to soy products. A few years later, *gasp*, soy products are horrible for you and cause everything from cancer to problems with your boobs testicles. Then it was the wave of almond milk, which they’re now saying causes health issues as well, and people are going back to dairy or trying goat milk. Olive oil was once touted as the be-all, end-all of oils. Then everyone got scared when they discovered that high heat makes olive oil basically turn into…*ba dum bump*: cancer. I should say, high-heat converts the oil or certain properties in the oil into cancer-causing compounds. Yikes. And then peanut oil was good for you. And then it wasn’t. And then taking cod-liver oil was good for you. And then it was found to cause hair loss. And then meat was terrible for you. And then it wasn’t. And now we have the paleo diet, which treats all grains as “evil”. And I’m sure, like everything else, the tides will turn and they’ll find some good in consuming grains again. Whatever. It feels like whiplash. There hasn’t been a damn food on the human radar that hasn’t been vilified, raised from the dead, beaten to death, and then reborn again as time goes on. It’s getting ridiculous. Kale is the superfood of the last few years, and now I’m starting to hear and read about studies showing the link between Kale and cruciferous vegetables and the exacerbation of thyroid problems. Seriously. All of this rubbish has led me to believe in one thing, and one thing only: MODERATION. Too much of a good thing can be a bad thing. I don’t feel that red meats, butter, eggs or lards are necessarily “healthy” when you consume them in astronomical amounts. And I believe the same way for other oils with mono and polyunsaturated fats. Still, if I am forced to choose between the two, I’ll always pick the latter. I agree with the writer that these heavily processed oils are scary. They’re scary because of their “processing”. The more you eat a well-rounded, organic diet of foods that exist in nature, the better off you’ll be. Plain and simple. One thing that bothers me about this article: you shouldn’t eat a variety of nuts? Since when? Since the nuts are processed and fried and salted in oil? That I can get behind. But if you eat them raw? How can that possibly be bad for you? Everything in nature has it’s purpose, whether it’s to eat or to be used medicinally. Not a problem if you minimize or eliminate the “processing” that goes on. Eat your meats, eggs and butter in moderation, seeing as you don’t find them in abundance like you would grains and plants. The more chemicals contained in a food, or the more chemicals it takes to “process” a food, the more your eyebrows should raise. Other than that, moderation in all things. And before someone yells at me about allergies to wheat, gluten, casein or lactose, let me say this: get tested for allergies. See an energy healer. Deal with it. But I don’t like to assume that most of the population can’t handle one food or another. It’s vastly diverse and depends on a great variety of factors. No blogger, and I might dare to mention, no one doctor or even group of doctors can pinpoint what goes on in the body of every individual. As one who has suffered with unexplainable diseases and ailments over the years, I can competently say that you should listen to your body and get in touch with more eastern forms of nutrition and medicine. After that, you’ll be able to roll your eyes a little bit at all of this sensationalizing. Be wise and choose the most natural food you can find in it’s most natural form. And from there, you should be good. There’s no such thing as natural, “processed” foods. The two can’t coexist in nature. Bottom line: yes, butter is better than margarine. Still, I wouldn’t eat a tub of either one.

    • That is so true. Part of the reason I developed orthorexia (“healthy eating disorder”) was because all of this. I became so afraid to eat anything so I restricted practically everything. Everything was “bad”. People really do need to eat everything in moderation.

  164. Just a note about plant-based oils in more traditional (less industrialized/processed) diets:
    I lived for a time in Eritrea as a Peace Corps volunteer and the family I stayed with used freshly ground sesame oil in their cooking. The neighbors had a camel and a large grinding stone. The camel went round and round the stone, causing the mortar part to grind the sesame seeds. People have different opinions about the use of animals for labor, but they’ve been part of farm labor for centuries, and this just seemed like an extension of that. The oil was fresh, the seeds were pretty local, and sesame oil doesn’t go rancid in heat (at least that’s my understanding). I also lived in a remote village in the south Pacific island of Malaita (Solomon Islands) and people added coconut cream (full of coconut oil) to most things they cooked. I don’t know the history, but I imagine that people have been adding oil to their diets in any way they could for our entire history. Oil is dense, filling calories and until relatively recently in human history, easy calories were a plus. I think a reasonable use of oils, mostly still in the fruits, nuts, or seeds they come in is healthy. Processing may be problematic, as you say.

  165. You know, I haven’t read about the others, but I find it highly suspect that sunflower oil is “bad”. Doing a bit of research, I find that Aztecs and other Native American tribes cultivated sunflowers and ate the seeds and the oil… Even in more modern times, sunflower oil has been relatively widespread since the 1700s, so you can’t exactly pin the latest batch of health problems on its conscience. The blog entry sweeps all vegetable oils under the same label (except, apparently, for avocado and olive because of reasons… even though it seems even “extra virgin” olive oil is frequently doctored with other, cheaper oils; you can read about it), with little justification aside from that super-processed canola/corn/rapeseed oil is bad… If you want to say, “don’t eat super-processed fats and oils”, by all means, do so. But sounding the alarm on all vegetable-based oils in the name of “science” is simply misleading.

    • Seed based oils like sunflower oil can be problematic for anyone with gut issues or autoimmune issues. Olive and avocado oils come from the flesh of those fruits not the seed, so they are different.

  166. Hey, all this information was a great read, really interesting. In fact it’s actually gave me a bit of a problem……I’m in the process of opening up a Fish and Chip Shop in Scotland and I was planning on using Rapeseed Oil because I had read about the health benefits.

    Would you be able to advise on what type of oil I should fry my chips n fish etc in that would be healthy and fat burning…..that can handle high temperature frying??

    Thanks 🙂

  167. So you want people to stop eating corn oil, and to start eating more palm oil? What the…. ? Palm oil has five times more saturated fat than corn oil. It’s much worse for your cardiac health

  168. This is a very interesting article, thank you! I already use coconut oil and organic butter but I’m determined to eat more of them. Until recently the only other oil I’ve used was olive oil but then I discovered a cold-pressed organic sunflower oil. It’s delicious, like eating the seeds. Is it really a big no-no? Do you gave any more info about it? Next on my list to try is avocado oil, glad that’s ok as we all love avocados.

  169. Dear Katie,

    Thank you very interesting
    What do you think regarding Argan oil ?

    Best regards,


  170. Katie,
    What do you think about hempseed oil?

  171. I like making my own mayonnaise but it calls for vegetable oil. What can I use as a substitute or do you have a mayo recipe that doesn’t use these bad oils? Thank you for this helpful post!!

  172. This page provides quotes from several studies. Please provide footnotes that provide references to your source materials. Thank you.

  173. Bottom line; if it man made don’t drink it, don’t eat it.

  174. Hello Katie, Thanks as always for your articles which I often read with interest.

    I only ever cook with oils such as butter or coconut oil that don’t change their molecular structure when heated. However I have been seeing a nutritionist now for several months who has recommended I introduce cold-pressed vegetable oils into my diet, including rapeseed oil, nut oils, olive oil, sunflower oil, avocado oil, pumpkin seed oil etc. I have been adding them to my salads every day and I must admit I have noticed a difference and a big upturn in my health. My skin is much better, I feel much better and people are even commenting on how well I look!

    I live in Europe and some European nutritionist recommend consuming a mix of cold-pressed oils raw in our diets. One example is this one: http://www.phytoquant.net/acide-gras/180-life.html

    Therefore I think it is important we don’t throw the baby out with bath water … what are your thoughts? There is a difference between these cold-pressed vegetable oils and industrialised chemically treated vegetable oils. For example I have treated colds by taking a few drops of grapeseed oil in water daily for a week or so and it works wonders, the infection is repressed right away. So I don’t think the problem is the vegetable oils themselves per se, but how the oils have been processed.

    • I agree that the processing is a large part of the problem, but those types of vegetable oils are very high in Omega-6 fats which can be problematic over the long term, especially in regards to heart disease risk

  175. Thank you for posting. This is very informative.
    I have heard that certain oils are ok for frying and high heat cooking while others aren’t good for you in those situations. Whether this is true or not, could you maybe write a post or direct me to one that lists again the “good” oils and fats to eat/cook with as well as which situations you can use them for?
    For instance, my copy-cat PF Chang’s Spicy Chicken recipe calls for a bunch of canola oil and the recipe is fried up in a skillet. What could I use instead? I also fry other things and use olive oil in spaghetti.
    Anyway, it would be extremely helpful to have a list of all that information in one place. Again listing the “good” oils/fats as I’d have to scroll down to the bottom of this post every time.

    I am also new to cooking in general (I’m 23 and grew up on on a lot of Mac and cheese. Lol)

    Thank you 🙂

    (Also, I don’t know how I’d be notified if there is a response to this. Maybe I have to keep checking this page. If you can view my email address as the blog administrator, please email me. Thank you.)

  176. PS

    I do see that you said certain ones are good for heat cooking and what not, but if like to know if frying specifically is ok (I know it’s not the healthiest form of cooking, but I don’t want to turn a good oil into something horrible by frying it)

  177. Great article, fully agree with this.

    A question re Coconut Oil, I have just noticed our Coconut Oil we have been using states it is “100% deodorised coconut oil”… though it does state it has “no chemicals used in refining, and is not hydrogenated” etc etc, it is the deodorised disclosure that concerns me. Does anyone know if this is reason to be concerned? I do think this was the best coconut oil product from the best local supermarket. Maybe a shop to a health food store is required for coconut oil. ( btw I’m in NZ)

    • Any reason to be concerned is unknown. Here in US the local markets have a variety coconut oil brands. I’m not going to list any names but they are definitely not all the same. Watch the color of coconut oil change when it melts at room temperature. Some are crystal clear while others have a yellow tint. My personal experience has been that the yellowing oils have taste and quality issues.

  178. Hello Katie,
    thank you for your blog. I find it very inspirational and have been trying your tips with great success.
    I am interested in what you think of cold-pressed hempseed oil (used cold).
    Thank you

  179. Thank you 🙂

  180. Hi Katie,
    What are your thought on high-oleic sunflower oil? It is supposed to have a similar composition to olive oil, can be found cold-pressed and it is not GMO (supposedly created using conventional hybridization) .

  181. Generally, a good article, but a few corrections are needed. Your recommendation of “tuna” as a low mercury food is way off the mark. Albacore tuna is one of the highest mercury items in the American diet. Even light tuna contains mercury. It should be eaten in moderation only, and NEVER by pregnant women. It must be avoided at all costs. Most grapeseed oil is pressed, like Olive oil, not chemically extracted.

  182. This idea that no one ate vegetable oil before the 20th century is ridiculous. What about Olive oil? Also, the Chinese have been consuming soy bean oil for thousands of years:


    Did they have more problems with all the health problems mentioned, than anyone else?
    I doubt it – they are reknowned for having good health.

    • Olive oil is a completely different structure than vegetable oils like canola, soybean etc. The soybean oil the chinese have been consuming is made with a completely different process that renders a less toxic oil. The vegetable oils we eat today are commercially produced and chemically deodorized and changed.

      • That may be true of some vegetable oils, but there is a trend towards healthier processes for some of those oils. For example there are a few small farmer based companies in Canada that produce a single press/cold press canola oil. I work for a company that is starting to market a single press virgin canola oil. No chemicals, bleaching, deodorizing. Please don’t paint all oils with the same brush. Do more investigating.

        • The problem I have with canola oil is that ALL of it is GMO in origin, therefore the process in creating the oil is a moot point. GMO is unhealthy. Canola oil is made from rape seed. Only GMO rape seed can be consumed without poisoning the consumer due to the high amount of erucic acid found in rape seed. The GMO variety was developed to reduce, but not eliminate, the erucic acid. This same seed and its erucic acid was the source of mustard gas used in biologic warfare during WWI.

  183. Great article… Except for Palm Oil being highly dangerous to your health… Especially because it doesn’t need to be mentioned in the ingredients list of whatever product you buy.

  184. Hi Katie,
    May I have your permission to reblog this article at my site, Zen Living? This is deeply insightful and I am having trouble convincing my family that they should eat butter, coconut and olive oil rather than I Can’t Believe it’s Not Butter and Vegetable Oil. They do read my blog sometimes so I was hoping I could reprint it there. A lot of times if I send them links, they don’t bother to read the material, but if it’s on my blog, sometimes they have a look to read the content posted there. I appreciate your help! Thanks.
    Pepper Culpepper

  185. Where does Rice Oil stand? I heard from someone that it’s supposed to be pretty good for you… true/false?

  186. Does avocado oil have a high smoke point? Could I safely use it to cook/fry all meals, particularly Indian food? Is there further information regarding the health benefits of this oil.


  187. In your text you state that the vegetable oil is hydrogenated, But, there is no hydrogenation step in your chart indicating how the oil is processed. Also, hydrogenation usually produces a solid fat (remember Crisco). I think that you’re wrong about that.

  188. So I have a question about oils in recipes like pancakes. I have a pretty healthy recipe I make that calls for 2 Tbsps. canola oil. I could try coconut oil but as you know it is solid. It needs to be mixed into a liquid batter easily… any suggestions? Thanks much!

    • You can melt the oil beforehand… It does not need to be too warm to melt. You can warm a bowl with hot water and then dump out the water and put in the oil. That should melt it.

  189. well what about high oleic vegetable oils for example is the high oleic safflower oil healthier than regular one because of the high in monounsaturated content.

    • Healthier? Yes. Still to be avoided? Also yes.

  190. Hi Mama,

    Can you please tell which is the best cooking/frying oil?

    • I use coconut oil for nearly everything… unless I use butter.

      • Can you even use coconut oil for deep frying a turkey? My husband likes to do this after turkey hunting, and has always used peanut oil. I told him it was bad, and he asked what he should use. He said he needed a “liquid oil”. Is this true? Can’t he just let the coconut oil heat first? How can he know how many fluid ounces to use? This was his big argument. I have no idea how to answer. Can you please help?

  191. Chemicals aren’t a bad thing. If anything chemical was bad like you and a lot of others imply, everything would have died out instantly. Everything is chemicals. Please stop spreading misinformation.

  192. What are your thoughts on Spectrum Organic expeller pressed canola oil? I’m confused. Contains 1200 mg of omega-3. Mechanically pressed (as opposed to chemically?)

    • The omega-3 content (or lack thereof) is not the only or main reason to avoid this oil. I am still opposed to using vegetable oils of any kind.

  193. Hey!

    Good info and I mostly agree with everything….

    One thing though, vegetable oils CAN be produced by expeller press, cold press methods
    it is simply more expensive and yields less material, so that is why it is so uncommon.

    My question though, which I can’t seem to find answered clearly anywhere is, if an oil is
    listed as organic, can it still be produced through chemical extraction? That would be horribly tricky and misleading, so of course I suspect food manufacturers of doing it 🙂


  194. When Obuma won the Nobel Piece Prize, I decided that the word AGENDA (its definition can be found in ANY dictionary) comes to mind.
    You cannot fix stupid and ignorance IS bliss. Being close to 70 and having clean veins got the attention of my cardiologist. After going in in preface to major heart surgery.. my results surprised the Doctor.
    FWIW, my system was spotless (not just clean>)

    The only time I use soda is when I enjoy a whiskey.
    Butter ONLY for as long as I can remember.
    Chips, dips, soy oil, crapola oil, sugar, etc., etc., have VERY rarely been a part of my diet for years.

    We all make decisions we have to live with.
    IF you eat out all the time, go for it. My blessings to you.
    There are way too many of us on this EARTH and those in control ARE doing everything in their power to rid the planet of us.
    When the Mayo Clinic contributes that Margarine is acceptable for the “typical” diet, I question their AGENDA.

    Excellent information BTW. Thank You, pc

  195. Although I like this article, I use first cold pressed grapeseed oil, and I feel OK about it. Very inexpensive at the local Mexican supermarket.
    Also, I have been mixing butter and olive oil as a spread for 30 years.

  196. I’ve been into Eastern/natural/herbal medicine for 20+ years and, to sum up everything I’ve learned & seen in that time, if GOD meant for man to be sustained on drugs, He would’ve made pills grow on trees for us or if He wanted our bodies to run on half the chemicals/preservatives used today, He would’ve put them in the ground to be used by plants.


  197. I love your website and find myself frequently recommending it to strangers when I am shopping. You are my go to place for healthy eating.

    A few months ago I was checking out a new department store in town and found an area that stocked “gourmet” sauces and oils with various herbs in them. I always read ingredient labels before purchasing anything for human consumption. The label read “pure organic canola oil” and I put it back on the shelf and walked away. I KNOW there is no such thing due to the source of canola oil. Thank you for posting the source and process used in creating this very toxic oil. We need to spread the word to all who blindly buy this thinking they are taking care of their health.

    BTW, I am 68 years old and healthier than any of my contemporaries that I know of. I have zero health problems and take no medications of any kind. I attribute that to the fact that I eat whole foods and avoid processed as much as is possible. I refuse to purchase anything containing canola oil, BVO, BHT, HFCS and a long list of other ingredients. If enough of the population would leave that stuff on the shelf, perhaps we can get stores to stock more real food again.

    • “If enough of the population would leave that stuff on the shelf, perhaps we can get stores to stock more real food again.” A-men to that. Problem is the majority today want cheap fast and easy so desperately that they are perfectly willing to sacrifice their health for it.

  198. I found this website by googling “why is shortening bad for you”.
    Great info, thank you! One question.What about organic shortening?
    I wanted to make delicious chocolate chip cookies. I saw a comparison and it seemed like the one with shortening in it looked the best… so I thought, why oh why… and I remembered there was shortening that was organic… You could also share with me if you have a good chocolate chip cookie recipe. Thanks.

  199. I LOVE LOVE LOVE that you are wanting to educate people on nutrition and expose the food industry. However, you do not site your souces. With the overwhelming and conflicting info out there, are we just suppose to take your word for it? For example I am in my last quarter of a BS in Kinesiology (exercise science) and reading about how canola, soybean, safflower, sesame, and flax oil are great sources of a-linolenic acid (Omega-3, EPA, DHA) which means it benefits vital body structures, immune function, vision, plasma membranes, and production of eicosanoids. This book is written by those with doctorates and is based on a plethora of scientific studies. But here you are telling us to use butter, high in harmful saturated fats. You also mention erucic acid as being toxic, which it has shown to be in animals, but has NOT been shown to be in humans. (Wikipedia). I am also a certified fitness nutrition specialist and a certified personal trainer. I guess what I am saying is if you want to inform the public, the public ought to have access to your source of information, so that we can determine how credible the source is and if there are conflicting studies. Thank you!

    • The truth is that most of those oils have NOT been tested for safety in humans. Canola oil is made from a genetically modified rape seed and does indeed contain Erucic acid. The genetic modification was necessary to make it marginally safe for humans as erucic acid will kill humans. But zero testing was done to insure no long term health problems exist.

      Do you know any history of WWI? U.S. soldiers were killed on the battlefield by a biologic weapon known as mustard gas. The source of mustard gas with the erucic acid taken from rape seed. Do not depend on Wikipedia for the truth as anyone with a computer can edit Wikipedia. I know this because I have corrected errors in articles there.

      Today’s GMO food stuff is not tested because the “assumption” is that what they started with was food so the changes don’t matter. But, they do matter. Today’s GMO is not simply the result of cross breading different strains to create a better plant. Today’s GMO is altered in the lab with items that were never meant for human consumption. For example, 5% of the proteins in modern wheat bear no resemblance to any protein in the parent wheat plants. The seeds have been treated with chemicals to allow the wheat to resist the herbicides sprayed on the fields to kill weeds. Monsanto’s “Round Up Ready” wheat seeds have been altered in the lab to allow the plant to be impervious to Round Up. Dow Chemical recently received permission from the FDA to produce similar seeds that can resist Agent Orange.

      Do you know what your body does with “foreign” objects it does not recognize as food? Such things in your diet are quarantined in fat cells to protect you from the poison. Research the rise in heart disease, diabetes, cancer and obesity and how that rise compares to the increase in GMO foods entering the food supply. Despite what you have read about saturated fats being “death” to the heart, there was almost no heart disease when butter and lard were the main fats in everyone’s diet. It is trans fats, produced in manufactured food stuff that is the cause of most of the medical problems; not natural saturated fats. All hydrogenated fats are trans fats.

      To decide what is and is not safe, look at how the oil is produced. Avoid anything from a GMO source. Then avoid the oils that are extracted by chemicals and/or high heat. Those that are cold pressed from non GMO seeds should be safe.

      In 1989 I felt a need to lose 10 lbs. The NEW Food Pyramid had just been produced by the Dept. of Agriculture and touted a “new” way to eat healthy. I suspected it was a bit too heavy in whole grains, but adopted it as my “new” lifestyle. Result – I gained fat and lbs. A few years later and much research on my part I learned that there was absolutely no scientific study to back up that pyramid and it was a “gift” to appease the grain farmers of America from Congress. Most of what the government and modern medicine has told the public over the last 40 years about healthy eating is a LIE. Are you aware that most doctors are not required to take so much as a single 3 hour class on nutrition? It is a rare medical school that teaches nutrition at all. Everything is aimed at selling more pharmaceutical drugs.

      Over the years since my failed attempt to lose 10 lbs, I have gone back to the “healthy balanced plate” I was taught in high school home economics class. I have also stopped eating most packaged foods and rely on natural whole foods. I do not purchase anything containing canola oil, HFCS, BHT, BVO and a host of other chemical ingredients. I eat red meat 5 – 7 days a week. I buy real unsalted butter, olive oil and coconut oil. I celebrated my 68th birthday a few months ago and have never been healthier in my life. I have none of the physical ailments that plague my contemporaries such as high blood pressure, diabetes, heart disease, etc. I take no drugs; neither prescription or over the counter. I eat like my grandparents did in the late 19th and early 20th century. Honey is my preferred sweetener, but pure maple syrup is great too. I have spent the last 30 years studying natural healing and have learned how to be healthy without “modern medicine”. God gave us all the good health we will ever need in our food supply; provided we stick to natural, not man manufactured, foods.

  200. Susan you are my hero! I dream to be like you when I am your age. Unfortunately I fell for the lies about whole grains and vegetable oils and I am paying a price for it. I am paleo now and have improved tremendously in the four months of this way of eating. I often come to this blog for research. I am rarely disappointed.

    • Beth,
      Keep up the good work. Learn to listen to your body. If you add a new food to your diet, please only add one at a time and watch how your body reacts after consuming it. When we pay attention, our body will tell us what is good and what is not. Drop anything that causes even the slightest distress. In the long run you will benefit from it. Stick to natural, whole foods without all the preservatives added in manufactured foods. Also, avoid GMO. I dropped wheat from my diet in July 2014 and my health has again increased in ways I never dreamed it would. Modern wheat was modified in the lab beginning in the 1960s. At that time there was a fear that population growth would cause world wide famine. They were successful in the lab in increasing the yield of a single stalk of wheat 10 fold. But, the very thin stalk was unable to handle the weight of the increased yield and a slight breeze or a light rain would cause the wheat to lay down in the field. Once down, it did not rise again and began to rot. More work in the lab increased the diameter of the wheat stalk, but also shortened it. Wheat pre-1960 was about 4′ tall. Modern wheat is about 1′ tall with a much thicker stem. Now, wheat has about 5% of its proteins that resemble nothing in the DNA of the parent wheat strains. I call this 5% Frankenfood. Due to this unknown quality of modern wheat I find that if I have a dinner based on pasta (made from durum wheat) I have a miserable 24 period with much gastric distress. As much as I love tortellini, I am happier and healthier not eating it at all. I also now only eat breads made with Spelt. Spelt is a 10,000 year old grain that has never been modified in a lab. Spelt flour can be found in some health food stores. It is more expensive than the common “all purpose flour” made with genetically modified wheat, but it does not cause me any problems. Of course, this means I bake all my breads, muffins, etc. myself.
      Good luck to you on your quest to be and stay healthy.

  201. I keep looking for the citations where your quoted studies are coming from, but the only outbound links you have are to other published websites that are equally lacking in citations. If you are going to present this as a valid argument, I expect to see the science and the studies before I’m willing to abandon vegetable oils.

    • Being examined via a Cardologist and passing the exam along “no stents found to be needed”, I’ll venture, I am a study in motion @ 68.
      Personally, I rarely (if ever) consume prepared foods and do my best to leave canned goods on the shelf along with staying away from fried foods (other than the occasional steak) and away from dairy the best I can.
      Using the oils this article OP mention, has also been something I have been doing for decades.
      If you feel deep frying using these oils along with margarine on your muffin needs examination.. the Doctors offices are full of people that are sucked into the McDonalds, Pizza Hut, Dairy Queen, etc.,
      etc., lifestyle.
      Good for you if you are a part of this way of life (keep it up, I won’t miss U). pc

    • Duncan,
      Please give references to the studies of these genetically modified and/or chemically altered oils and margarines that prove they are safe. You cannot because the FDA has approved them and the USDA promotes them as healthy WITHOUT requiring any testing at all to determine whether or not the “altered” food is or is not safe. They simply assume that if you start with an edible seed it is still safe and edible regardless of what is done to it in the lab; up to and including making Round Up part of the GMO plant’s DNA so it can resist the herbicide while it grows.

      Many of us have suffered gastric distress and worse due to consuming these oils and margarines and have chosen to go back to God made varieties and leave all the lab manufactured junk to those who do not care about their health. Like Gary, I am a 68 year old who chose years ago to stop believing all the BS fed to us by food manufacturers and government offices and return to the eating habits of my childhood and before. I have consistently improved my health and am at the healthiest I have been in my entire life. I have zero conditions that require drugs to control. Should I slip and consume some GMO altered or manufactured food, I suffer the consequences physically. As long as I do not consume them I am free of such irritations as gastric distress, lethargy, extreme fatigue, muscle cramps, depression, stress, inflamed tissue, stiff joints and excessive fluid retention among others.

      You are free to do as you choose. If you think we are all crazy, that is your prerogative. Do your own research. We have…

  202. Amazing article thank you so much! I was just wondering if avocado oil could be like the one oil for every day use. Some people say it is not good to use it regularly, but I love it because of its taste and high smoke point. I also wanted to know if REFINED avocado oil is good too or is it just as bad as the rest of the refined oils?

  203. Hi! I’ve been avoiding using vegetable oil and have replaced it with olive oil in some baking recipes but I just read that olive oil shouldn’t be used for cooking. Does that include baking? Or is it just frying? What else can I bake with? I’m nervous to use coconut oil because I don’t really like the flavor of coconut. Does it give the food a strong coconut flavor? Thank you!

  204. I switched back to butter (GRASS FED ORGANIC) about a year ago and ended up losing 50 lbs and lowering my blood sugar…my trick was not to eat it with carbohydrates, and in its proper portion size and not every day (coconut oil I ate every day). It’s too bad we were given such poor advice in the 90s…honestly how can you take advice seriously when it was said that pretzels were a healthier option than nuts o_o

  205. Please, just do some more research… Coconut oil has some claimed health benefits (none of which have been backed up by science) and butter is just really really unhealthy for you, out of the two, margarine is the lesser of two evils, not only that, but you can get many types of margarine that don’t use hydrogenation, here (Australia) for example, hydrogenated margarine is a strange and rare sight! Also, on the use of coconut oil, it has been linked to breast cancer and other cancers by regular users, however the research is still going.

  206. Hi Katie
    Up till now I have thought that it’s only important to choose a ‘cold pressed’ type of oil no matter of the kind and we have used mainly rice bran oil.
    What do you think of rice bran oil?
    Also, I would appreciate if you could tell me if any kind of coconut/olive oil is ok? I know that extra virgin, organic, cold pressed is definitely the best one, but it can be almost 3x more expensive than the refined versions. I cannot afford that but would like to find the best alternative. So, is refined coconut/oil oil is still a better option than vegetable oils? Thanks!

    • I would choose even refined coconut oil over vegetable oils based on the fatty acid profile

  207. I have been completely eliminating fake/processed oils from our diet but haven’t been able to find a good replacement for olive oil in baking bread. Any suggestions?

  208. Hi Wellness Mama,

    Great article, but I would like to contradict about organic label. Did you know that in the USA milk and products made of milk (like butter) can be labeled as organic if cows have been grass-fed only 3 months through out the year and the rest of the time they have been eating whatever they were given by the cattleman. So the label “organic” does not guarantee that those cows have been eating only grass through their lifetime. The same applies to other “organic” food. There is a limit of pesticides and other crap on organic food, but other non-organic food may have less of that crap, but suppliers just do not have enough investments to, as I like to say, “buy the label”. So do not rely only on the label…

  209. WOW!!! I am in the presence of superlatives 1) 4yrs, 400+ comments and still going strong. Your public loves you, as you serve it (not like these snot rockets
    http://twitchy.com/2015/01/04/please-bill-kristol-asks-obama-other-politicians-to-stop-referring-to-their-careers-as-public-service/). I have been lurking, you know how it is, the iceberg of blog readership….

    2) and you certainly have broad interests! I’ve read some of your ferment/from scratch tutorials, thank you for what you do, all of it, Mme Mama. But this really takes it; as broad as it is, somehow it counts as a summary! How do you do it? What do you know that we don’t?

    3) Tres engage! Toujours! You follow up with people, who have dumb questions…that sound a lot like what I was thinkin! You really make it too easy on us lurkers. In fact, your consistent replying encouraged me to post- I’m assured you’ll read this, but don’t feel obliged to reply (if I had to pay in comments I’d end up having to guest post with a post to match this here ‘summary’ 😉 I just had to acknowledge a debt of long standing.

    Quick question, what do you think of ghee, ranking-wise? It actually has a higher smoke point than coconut. Although the thing that brought me here was my long-term confusion as to…how am I supposed to balance my omega 3’s and 6? Just look at the dietary sources! Even worse, w-3 has to be animal based, but plant w-6 is uh, effective enough. Then the bit about getting our fats 97% saturated- I was jumping out of the bath with my laptop, screaming ‘I have it! I have it!’. Thanks for the lightbulb moment. Nevertheless, my fat breakdown resolved I was highly impressed by how you outlined the worthless, damaged status of the oils from about 30 seconds into ‘refining’. Specifically, how they are thoroughly ‘noxicised’-ovrheated veg oils that are darkened(nox), toxic, oxidised and noxious.
    The same impetus/search terms that have so often led me here led me to the conclusion supporting ghee, what my mother baked with 10 yrs ago n I hated the smell! Fast forward, for cost reasons I use it for everything, even where I would stricly rather use coconut. And I have pushed it on the family-ghee full spectrum, is what I expect’em, if I should respect ’em. Here in Kenya it’s always been big with the Indian community. An Indian friend recommended a 60/40 ghee/cold-pressed sunflower oil for skin. A flask-ful really lasts. I add a drop of neem oil-it absorbs into skin so fast! Just shake b4 use. I also let it sit in the sun with oregano mixed in to let the lipids infuse-this is a cost-effective substitute for coconut oil supplemental intake; the origanum oils are a fair second to lauric acid in coconut, and your colon loves it some butyrate. Gioregano don’t taste too bad either, bout as italian as it sounds! I use it in hair (with a little eucalyptus for the smell!) and really am just bleddy fond of it.

    It’s so cost effective in my (subtropic? funny how that worls out) neck of the woods versus coco oil that I really would feel complete if you would give it top billing over coconut. Again, ghee is just a reality of the retail/grocery experience here in Nairobi so the very day I heard good things about it it was in my face as I went about my other shopping-and saved me 20% what I budgeted for coconut oil! You can make it yourself, and easier than rendering (though I haven;t quite baked with ghee, I suspect tallow shall be….rendered obsolete (YEEEEEEEAAAAAAHHH!)) and probably more local to you than coconut palms, plus omega-3s if you get it grass-fet (and eat frm the jar!) Just give the good word. I will accept an ‘honorable mention’ under ‘to use freely’ (and separate from butter) but-Katie!! The people need to know!!

    • Great question and thank you for the long and thoughtful comment. I do eat with ghee and think it can be a great and healthy fat, it is just cost prohibitive in some places (in the US, it costs more than coconut oil). If you have a good source of grass fed ghee, go for it! 🙂

      • Find me butter that melts and tastes like margarine and I’m sold. I dislike the taste of butter, it smells like cow. Besides it’s harder for it to And when cooking with sunflower oil food smells better than when cooking with coconut oil. Why don’t they produce coconut oil that mimics the tasty sunflower oil smell?

  210. Hi Katie,

    I love your blog! I’ve learned so much. I was wondering though, under the bullet point where you list “Fish” you wrote “…stick to small fish like tuna, sardines, salmon, etc to minimize mercury.”

    I thought that tuna was a large fish that did contain high levels of mercury… was that a typo or am I confused?

    • Chink light tuna is generally considered lower in mercury but albacore is usually avoided.

  211. This article contains many things that were true, but now are not true. For instance, my commercial canola oil has 0% trans fats. When the facts became known over the past decade, most producers fixed their processes.
    Also, many articles ignore the effect of saturated fat on levels of “bad cholesterol”. Trans fats are slow poison but bad cholesterol also is very harmful.
    In my opinion, at this time, most of the health science is still unsettled. It is a complicated area and the ratio of fats in the diet may be very important.
    Careful studies have proven that heating oils which are high in omega-3 convert some of it into trans fat, which is bad. But instead of engaging in conspiracies, most of the food industry has sensibly stopped that.
    Labeling for trans fat content also has helped move the food industry along. Those numbers should be more precise. Now, a product which is 0.4% trans fat can be labeled 0%.

  212. Hi, I’d like to know if any substitution for shortening or butter to make puff for vegan?

  213. Great post! You state that olive oil is on the ok list. I worry about that as there have been stories regarding the unregulated olive oil industry. Who knows what the oil actually is. I make my own mayo but hate using the olive oil from grocery store (we prefer the light tasting for our mayo). Do you have a source for a true light tasting olive oil that’s the real deal? Thank you

  214. Hi Katie! Should I stop using grapeseed oil as a moisturizer?

      • Thanks for the reply!

        I used to use coconut oil as a post-shower all-over body oil, but for daily use it’s heavy and the amount of time it took to absorb started to bug me, which is why I started using grapeseed (also a lot cheaper!)

        My current concern with the grapeseed though, which your article touches on, is that my skin may be absorbing the omega 6s. But considering that some omega 6s from unprocessed sources can be good for you, maybe my skin isnt absorbing enough of them to be too much of a concern?
        Thanks again for your insight!

  215. Hello from sunny Singapore. I chanced upon your site while looking for home remedies for eczema and have been hooked ever since. Coconut oil is always liquid at room temperature here which is between 86-92 degrees all year round. So I’m kinda jealous that you can use it as spreads. My question is that I see a lot of Palm olein in the supermarkets. How are they different from Palm oil. I read up some but it doesn’t tell me if I can or should not use this oil. Hope to hear your views about this. Thanks!

  216. Hi Katie,

    I really like your article! It is very helpful and informative. I was hoping to get your thoughts on this. I have Meibomian gland dysfunction ( MGD) which is basically when your eye oil glands get blocked and produce dry eyes and other complications if not treated. It makes it very difficult for me to wear contact lenses. My optician recommended Udo’s oil and although I bought it I havent taken it because after reading your article I realised that it has the not -good-for-you-oils:

    Ultimate Oil Blend provides a premium natural source of unprocessed, undamaged Omega 3 and 6 in a ratio that supports optimum health.

    • Flax seed oil
    • Sunflower seed oil
    • Sesame seed oil
    • Coconut oil
    • Evening primrose oil
    • Soy lecithin (GMO-free)
    • Rice bran and oat bran germ oils
    • Tocotrienol

    And this is how you can take it:
    Enjoy a drizzle of Udo’s Oil in salad dressings, smoothies, soups, casseroles, porridge, pasta dishes, mashed or baked potatoes, protein shakes and more.

    – See more at: http://www.udoschoice.co.uk/products/udos-choice-ultimate-oil-blend#sthash.FvfgIxGK.dpuf

    Anyways, I assume its best I dont take it, have you come across any product or natural remedies for this type of problem. My optician also recommended eating oily fish, but said its best if I also take the Udo’s oil. Thanks!

  217. Dear Katie,

    Thank you so much for writing this blog! I surely learned something I did not know, and aroused a few questions to follow up on.

    Firstly, what would you recommend someone who is a vegetarian and can not eat dairy products?

    I have been using a Spectrum Naturals Organic Canola Oil for frying, because I read an article that recommended this as one of the oils best for frying purposes since it has a very high smoke point compared to olive oil or other more delicate oils.
    This is the link so you can see which product I am referring to: http://amzn.to/1AMlDto

    What do you think of cotton seed oil? I have seen a demonstration of how by simply pressing on the seed, the oil starts to separate and in quite high quantities. Would you recommend an organic version of cottonseed oil?

    What oils do you recommend for frying?
    And in what quantities should we use oils daily, whichever they would be: frying oils or salads oils…

    Thank you so much Katie!
    Looking forward to hearing from you,

  218. Katie- great article. I threw out my vegetable oil years ago. I think you missed the biggest point though- all those fake substitutes taste awful. Butter and cream are delicious! My husband used to buy the containers of ‘almost butter’ but now is a devoted lover of all things buttery, and hasn’t gained an ounce. He is maybe even leaner than he was in his 20’s.
    I love your blog, it has been to helpful to me.

    • Totally true… once you start eating real food the flavors come alive!

  219. I have found a good use for Vegetable oil, it make great charcoal starter pour a few ounces on some rolled up newspaper and surround and cover that with your charcoal and after you light it it will start the charcoal out and no time you will have the charcoal nicely ash over with out the fear of a petroleum based product taunting the favor of you grilling or barbecue. Not only that it is cheaper. Not that I have anything against petroleum, I just think it is better for transportation that cooking.

    • Thanks for sharing! A good way to clean out your pantry if you have some and don’t know what to do with it…

  220. Hi wellness mama, first time writing, long time reading you! I am from Argentina, my English is not really good. I am writing because I want to ask you to provide the sources from where you have all this information, the names of the studies you quote. I think is really good for us the readers learn from you, and also better to be able to use your information to “spread the word”. But several time you fill trapped in the corner when someone ask you from where you have this information and the only tool you have is “i read it in internet”. So I think knowing the sources and studies names we have more tools to help others. And also keep Learning. Thanks!

    • No edible OILS (matters not which type) that come from a bottle is in ANY way good for you. It has everything to do with chemistry. Butter (unless it gets burned while cooking) is the only oil (and I’m not too positive about butter btw) that by-passes becoming a negative when being digested.
      This is the reason that eating ANYTHING FRIED should keep you away all OILS (including Olive Oil [even on a salad].)
      Does this keep me away from certain fried foods.. sorry?
      I’m normal as the day is long. I love fried chicken. pc

  221. Do you have any thoughts on Rice Bran Oil? Thanks so much for your amazing website, I love your thoroughly researched information 😉

  222. Thanks for the info. I love fried food. We don’t fry stuff often because its a giant pain, but what is the best frying oil? From the options above it sounds like palm oil. Curious what others like to use.

  223. I love you Katie, your blog and esp your podcasts – even when it’s just you. I agree with almost all of this but have one exception that sticks out for me.

    Safflower oil has been a huge helper to me. I have METs and I definitely notice a difference when I don’t take my 2 tsp a day (cold pressed usually in mayo).
    When I first started it DID actually give me a small weight loss and seemed to deflate my poochy tummy somewhat. It also eased some of my aches and pains.

    So although it makes no sense according to this Weston-Price or whole food oriented approach – I love the stuff. And apparently I’m not alone. It also helps increases insulin sensitivity.


  224. If margarine is transfat and hydrogenated, why does packaging claim it’s neither? Is there something I’m missing and are they legally allowed to lie now on packaging?

    • George, I’ve heard that many margarine manufacturers have switched to making ersterfied treatment that may actually be worse. Not sure but those ones might be able to get away with labeling like that.

  225. OK…..I am so confused with so much informations out there. I love using coconut oil, I could put it with everything I eat that’s how much I LOVE it. Recently, my mother went to the doctor for a test and they told her that her cholesterol was high and the only thing she changed in her diet was that she was using coconut oil (Pure organic, the best). Now they are saying that coconut oil might be the culprit here. Seeing it in a solid form in a jar- I am starting to doubt the goodness of coconut oil. Could it really be clogging arteries? A dietitian was saying that corn oil was the best because it can never freeze or become solid, but I doubt that corn oil is good for you. Also, in this article http://authoritynutrition.com/grape-seed-oil/ they say that its not good to eat grapeseed oil…I really don’t know what to use anymore.

    • No it’s not the coconut oil. But keep in mind it can raise TOTAL cholesterol levels – which is meaningless. Coconut oil will bring DOWN the ‘BAD’ cholesterol make the ‘Good’ cholesterol go UP.

      That oil will NOT clog any arteries – (In fact the whole issue of cholesterol clogging arteries is quickly being disproved.) IMHO any clogging of arteries is more often than not misplaced calcium.

      Corn oil is one of the worst and one of the most toxic oils (full of nasty herbicide Glysophate).
      Unfortunately doctors and traditional medical folks are often clueless when it comes to real nutrition. Wellness Mama gives much better advice than most of them for sure.

  226. Palm oil is GREAT for coarse curly hair.

  227. Sunflower oïl is made by pressing seeds, so I believe it’s not that bad. Of course you don’t eat it by the spoonful, but it’s not as bad as some of those oils.

  228. Wow. I had no idea about any of that! I actually found this article about a week ago, but I knew I wouldn’t be able to get any coconut oil for a week or so, so I put off reading it until today, when I cooked my eggs in coconut butter and had coconut butter on my toast instead of margarine, and it was so tasty! By the title of the article, I couldn’t bring myself to read it until I had the alternative!

    One quick question – I got coconut butter instead of the oil because I don’t really like the taste of coconut and it said the butter didn’t smell or taste like coconut (which it doesn’t!), so does coconut butter have all the same benefits as coconut oil?

    Thanks in advance! 🙂


  229. How do you feel about using sunflower oil in natural body care products? I use it when making lip balm and lotions. But after reading this I’m not sure I want to continue doing that. Of course olive oil is my first choice but have used sunflower because of the low cost and it’s low comodegenic rating.

  230. This is the first time I’ve ever read that Olive Oil is bad to cook with. That is like the one oil I use besides coconut. And then I also found this article, http://authoritynutrition.com/is-olive-oil-good-for-cooking/

    Do you have the evidence to back up what you said about it not being safe to cook with olive oil?

  231. Are vegetable oils bad to use on the skin? I know brands like the “honest company” using sunflower oil in their diaper rash cream and other vegetable oils in their products as well. Should I be worried?

    Also what would be a good oil to use to fry say chicken or chicken fried steak? We don’t fry things often but when we do I wanna be on the safe side.

    Thank you in advance!

    • Great question- I personally still avoid them on the skin, but unfortunately, there are very few pre-made options available that don’t contain them in some form (which is part of the reason I make most of our products).
      We fry in coconut oil, palm shortening or tallow.

  232. Katie,
    You mention sunflower oil is bad but if someone is deficient in vitamin e ( like me ) how can they get their intake of vitamin e? I am taking a natural vitamin e in the form of sunflower oil capsules. So, is this not a good thing to take?
    I would greatly appreciate your comments.
    Thank you,

    • Hazelnuts, pine nuts and almonds are also good source, as are leafy greens to a lesser degree…

      • OK, thank you. Would you say that eating the nuts everyday would be good or just taking the oil of one of the nuts would be better?

  233. Most health websites I’ve seen have the recommended ratio for Omega 3 : Omega 6 is 1:2. I eat a lot of hemp seeds and I know that the ratio of O3:O6 is about 1:2 and everything I’ve read about omegas in hemp seeds say it has the most ideal ratio for the Omegas.

  234. What about sesame seed oil? I love the flavor of toasted sesame seed oil on salads and I’m not sure what to replace it with.

    • I use sesame oil in small amounts and consider it a good option as long as I’m also getting natural sources of Omega 3s

  235. Great info. I don’t know if this has been asked already, but as far as cooking, especially to fry or sauté, what are the best oils to use? Thanks in advance

  236. Hi!
    Both of my children (ages 4 and 6) just had bloodwork done and the doctor said that their cholesterol is high 200 (versus 125-170 standard range), LDL 125 instead of less than 110 standard. The doctor wants them to start a low cholesterol diet. I am an all organic, butter, whole milk, no artificial colors ever kind of person. Should I worry? Because I really do. My husband does have high cholesterol since young age also.
    I really appreciate your response!

  237. Can someone please help/advise me on what to give to my daughter who has been recently diagnosed with dairy, nuts, eggs (white only), oils – vegetable, rapeseed, sunflower (she can have olive oil), citrus fruits as well as strawberry, coffees etc.?

  238. Hi Wellness Mama, do you have any insight on almond oil? Thanks.

  239. Hi Wellness Mama! Does the same apply if some oils are used topically? Like grapeseed oil? thank you !

  240. I am enjoying reading your blog and the wealth of information you are sharing. Thank you!!

    One quick question… Many of my recipes do call for vegetable oil. Can i substitute butter/coconut oil in equal proportions? Will that alter the outcome of what I am making?

  241. If something has vegetable oil in it, e.g., canola, soybean, safflower etc., is that any healthier than if it is partially hydrogenated or is it just as bad?

  242. I am an avid reader of not only your posts, but the comments as they are sometimes as helpful as the articles! But this is the first time I’ve ever seen you raked over coals on your site! If people don’t like what is written, why read your site? They are free to go elsewhere…I am sorry for all the nasty, negative remarks. Thank you for all you do helping families regain health, and teach things that are alternatives to or added to conventional medicine. Stay strong, and since this is your website, why not block people who are using your time, which is valuable, as well as mine, (wasting my time reading their remarks instead of good info!) Thanks again, Wellness Mama…hang in there!

  243. Hi, I love your work! I’m writing a course for my skin cancer patients and I wanted to ask you if you could point me to the reference where vegetable oils become incorporated into skin cells and lead to skin cancer, as this would add weight to my suggestion that they stop eating vegetable oils. Many thanks for all your wonderful articles, I have read so many and used so much of your information to improve my own health and give advice to my patients.

  244. What are your thoughts about organic / Non GMO canola oil for use in higher temp cooking? It there a healthier, vegan alternative?

  245. I love this blog, but I must agree with the others about citing references. As a writer–I’m a writer myself!–if you’re going to propose nonconventional wisdoms, you need to back those up. This not only adds credibility to your claims, but prevents plagiarism. Be well.

  246. Hi,
    The title of this article can be very misleading. When you write “vegetable oil”, I (and millions of others as well) understand it means any fat that comes from a crop, e.g. olives or rapeseed, and which can be coldpressed as well. Most of people “up here” already know that margarine is to be avoided, but now people are panicking that do they have to end using their coldpressed rapeseed oil that grows next door and is definitely non-genmodified. (Yes, many people do not read the whole article, just the title…)

  247. Now I just had to go and look into what different fats contain. How come you recommend e.g. palm oil, when it contains nearly zero Omega-3 but instead a lot of Omega-6 (with a ratio of somewhat 1:45)? In comparison to e.g. rapeseed oil with a ratio of 1:2 I think that the latter would be a way better option. A human being needs fatty acids, especially the Omega-3, so I do not understand the logic here.