Why You Should Never Eat Vegetable Oil or Margarine

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Why you should never eat vegetable oil or margarine
Wellness Mama » Blog » Health » 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.”

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

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!

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.

How Vegetable Oils Are Made

Vegetable oils are manufactured in a factory, usually from genetically modified crops that have been heavily treated with pesticides.

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.

Hydrogenated Oil

If the vegetable oil is going to be made into shortening or margarine, it 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.)

This article has fascinating videos contrasting the production of vegetable oils and 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 1950s 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 autoimmune problems.

Chemicals and Additives in Vegetable Oils and Fats

Since vegetable oils are chemically produced, it’s 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

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
  • Safflower Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Margarine
  • Shortening
  • 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 grass fed 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 grass fed 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 mild tasting and can be used in salad dressings.
  • Fish– Fish is 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.
  • Sunflower Oil– Many brands with a reputation for health consider high oleic sunflower oil safe and even beneficial as it contains some of the same compounds as olive oil. However, most sunflower oils added to vegetable oil blends are not in this form, so I avoid it unless it’s from a company I trust. Short answer: it isn’t something I’d cook with in large amounts or consume by itself, but it isn’t on my no list and I consider true sunflower oil safe.
  • 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 playdough or floor cleaner. You can also stick them in your shed for oiling tools. (Did I mention, don’t eat them!)

This article was medically reviewed by Dr. Robert Galamaga, whois a board-certified internal medicine physician. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

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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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

547 responses to “Why You Should Never Eat Vegetable Oil or Margarine”

  1. Susan P Avatar

    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.

    1. george Avatar

      “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.

  2. Steve Dogan Avatar
    Steve Dogan

    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.

    SORRY SCIENTISTS, BUT YOU’RE NEVER GOING TO OUT-DO NATURE.

  3. Angie Avatar

    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.

  4. Penny Avatar

    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

  5. Jack Avatar

    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 🙂

    Jack

  6. Lynn Avatar

    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?)

    1. Wellness Mama Avatar

      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.

  7. Thomas Bangalter Avatar
    Thomas Bangalter

    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.

  8. Joseph Murathankal Avatar
    Joseph Murathankal

    Hi Mama,

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

      1. Angie Avatar

        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?

  9. john Avatar

    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.

  10. deb Avatar

    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!

    1. Wellness Mama Avatar

      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.

  11. Charlie Avatar
    Charlie

    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.

  12. Puja Avatar

    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.

    Thanks

  13. Maile Avatar

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

  14. Pepper Culpepper Avatar
    Pepper Culpepper

    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

  15. Annie Avatar

    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.

  16. Tyler Zambori Avatar
    Tyler Zambori

    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:

    http://www.soyinfocenter.com/HSS/soybean_crushing1.php

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

    1. Katie - Wellness Mama Avatar

      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.

      1. Joann Avatar

        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.

        1. Susan P Avatar

          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.

  17. John Sargant Avatar
    John Sargant

    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.

  18. Chris Avatar

    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) .

  19. Klara Avatar

    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
    Klara

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