Avoid Oil If You Want to Lose Weight: This and 8 Other Fat Myths You Shouldn’t Believe

Oil is part of everyone’s daily diet. But there are many misconceptions about oil, from the belief that it contains unhealthy fats to the belief that it’s responsible for weight gain. Let’s dispel them all!

The use of oil is important in everyone’s diet. Whether it’s plain butter or the recommended olive oil, both are important when cooking. It enhances flavor, aids in nutrient absorption, and provides fuel for energy. However, despite its many benefits, oil is often criticized for its high fat and calorie content. This is one of the most common myths, but it couldn’t be further from the truth. Oils, especially those that are not just bad fats and calories are also important for a healthy diet. This is one of the myths about oil that people easily fall into. Let’s bust them all today!

9 Health Myths About Oils

Most people use oil regularly when cooking, dressing, and even baking. There are different types of fuels that have different smoke points or temperatures. Cooking with cooking oils that are hotter than their smoke point should be avoided. Using good oils like olive oil and mustard oil can provide health benefits and make food delicious and healthy. Despite the fact that oil is essential, many people still fall for these 9 myths and misconceptions about oil:

Myth 1: All fat in oil is bad
Fact: One of the biggest misconceptions is that the fat in oil is bad for your health. The truth is, not all fats are created equal. There are different types of fat: saturated fat, unsaturated fat (monounsaturated fat and polyunsaturated fat), and trans fat. “While saturated fat and saturated fats can increase your risk of heart disease, unsaturated fats, found in oils like olive, canola, and avocado, are beneficial,” explains nutritionist and health coach Eshanka Wahi. These fats can help lower bad cholesterol and reduce your risk of heart disease. Replacing saturated fat with unsaturated fat may improve heart health, according to the American Heart Association.

Myth 2: Coconut oil is a healthy
Fact: Coconut oil is known as a superfood and is considered one of the best oils. You might think it can be used in cooking because it has antibacterial properties. But according to the Harvard T.H. Chan School of Public Health. Consuming too much saturated fat increases the risk of heart disease, but replacing these fats with healthy fats, whole grains, and plant-based proteins can reduce the risk of heart disease. While coconut oil can be consumed in moderation, it should not be a cooking oil.

Tip 3: Cooking with olive oil minimizes its health benefits
Fact: Olive oil, especially extra virgin olive oil, contains antioxidants and healthy fats, but some people believe that cooking with olive oil reduces its benefits. While heat reduces some antioxidants, olive oil remains stable at moderate to cold temperatures and retains most of its nutritional value. A study published in the journal Antioxidants showed that extra virgin olive oil has antioxidant properties and beneficial effects even after it’s been heated. So feel free to sauté your veggies in olive oil without feeling guilty.

Myth 4: Vegetable oil is always healthy
Fact: The term “vegetable oil” sounds good, but it’s often misleading. Vegetable oil refers to a combination of different oils, such as soybean oil, corn oil, and palm oil, which are often processed and contain high levels of omega-6 fatty acids. A study published in the journal Nutrients shows that omega-6 fatty acids are essential, but too much fat can cause inflammation and chronic pain. A healthy diet consisting of omega-6 and omega-3 fatty acids from sources such as fish and flaxseed is recommended.

Myth 5: Oils labeled “light” are healthy
Fact: An oil’s “light” label refers to the flavor or color of the oil, not its low fat or calorie content. For example, light olive oil is a refined alternative that tastes great and is low in calories. All cooking oils, regardless of color or flavor, provide the same 14 grams of total fat and about 120 calories per tablespoon, according to Harvard Health Publishing. The key to choosing the best oil is not to be influenced by the market, but to understand its nutritional value and how it fits into your overall diet.

Myth 6: Oil should be avoided when losing weight
Fact: Oils have more calories, but that doesn’t mean they should be eliminated from the diet. Healthy fats are important for nutrient absorption, hormonal balance, and feeling full. A Mediterranean diet rich in healthy fats from olive oil is better for weight loss and heart health than a low-fat diet, according to published research in the International Journal of Molecular Sciences. The key is to mix and match the right oils.

Myth 7: Single-seed oil provides complete nutrition
Fact: No single seed oil provides all the essential fatty acids, vitamins, and nutrients your body needs. Sunflower oil, for example, is rich in vitamin E but lacks omega-3 fatty acids, which are important for heart and brain health. Flaxseed oil is also rich in omega-3s, while avocado oil is a good source of monounsaturated fat. It’s best to use a variety of oils when cooking for a healthy diet.

Myth 8: Cooking oil can be reused after frying
Fact: Reusing cooking oil is a common practice, but it’s not safe. A study published in the Journal of Science found that oil breaks down each time it’s heated, releasing harmful compounds like aldehydes, which have been linked to cancer and other health problems. Recycled oil can also go rancid, lose nutrients, and increase the risk of inflammation. The best practice is to use fresh oil for frying and not reuse it to stay healthy.

Tip 9: Oil pulling can replace brushing and flossing
Fact: Oil pulling is an ancient practice in which oil is swished around the mouth to improve oral hygiene. Oil pulling with coconut or sesame oil can reduce bacteria in your mouth, but it does not remove plaque or prevent cavities caused by brushing and flossing. The American Dental Association warns that oil pulling should not replace brushing your teeth twice a day and brushing your teeth regularly.

5 Best Oils for Cooking

The best cooking oils you can use every day to cook healthy meals:

1. Ghee

Ghee is a staple in Indian homes. This clarified butter has a high smoke point, making it perfect for frying or sautéing. It also contains lots of vitamins A, D, and E, which are good for digestion and overall health.

2. Mustard oil

Mustard oil is known for its pungent aroma and is a good source of omega-3 fatty acids. Its high smokeiness makes it good for frying and adds an earthy flavor to dishes.

3. Olive Oil

Extra virgin olive oil is common in Mediterranean cuisine. It is rich in antioxidants and healthy monounsaturated fats. Olive oil is often used for salad dressings or medium-heat cooking and can add a fruity, tangy flavor to your food.

4. Sesame oil

Sesame oil is an important ingredient in Asian cuisine and has a unique nutty flavor. It is rich in antioxidants, has a medium smoke point and is suitable for stir-frying. A study published in the Journal of Nutrition noted that it has many health benefits, helping to improve bone, heart and oral health.

5. Sunflower oil

Sunflower oil has a mild flavor and is suitable for everyday cooking. It has a very smoky flavor, making it ideal for frying or baking. This oil is rich in vitamin E and antioxidants that are good for heart health, brain function, and digestion.

So, stop the myths about oil and add good oils to your diet!