Avoid oil if you want to lose weight: This and 8 other myths about oil you should stop believing

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Using oil is a staple in everyone’s diet. Whether it is basic ghee or the highly recommended olive oil, it is essential for cooking. It enhances flavours, aids in nutrient absorption, and provides necessary fats for energy. Yet, despite its benefits, oil often gets a bad rap for being high in fat and calories. This is one of the most common myths, but it is far from the truth. Oils, especially the right ones, are crucial for a balanced diet and are not packed with only unhealthy fat and calories. This is one such myth about oil that people fall prey to very easily. Let us bust them all today!

9 health myths about oil

Most people use oil regularly in cooking, dressing salads, and even baking. There is a wide variety of oils that have a range of smoke points or temperatures. One should avoid using cooking oil for cooking at temperatures above their smoke point. Using the right oils, like olive and mustard, can be beneficial for health and make meals more delicious and nutritious. Even though oils are staples, many people fall prey to these common 9 myths and misconceptions about oil:

Myth 1: All fats in oils are unhealthy

Fact: One of the most common myths is that all fats in oils are bad for you. The truth is that not all fats are created equal. Oils contain different types of fats: saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats. "While trans fats and excessive saturated fats can increase the risk of heart disease, unsaturated fats found in oils like olive, canola, and avocado are beneficial," explains nutritionist and holistic wellness coach Eshanka Wahi. These fats can help reduce bad cholesterol levels, lowering the risk of heart disease. According to the American Heart Association, replacing saturated fats with unsaturated fats can improve heart health.

Myth 2: Coconut oil is the healthiest oil

Fact: Coconut oil has been hailed as a superfood and is considered one of the most healthy oils. It does have antimicrobial properties, due to which you may think that it can be useful in cooking. However, coconut oil is 100 percent fat, 80–90 percent of which is saturated fat, compared to the 14 percent in olive oil, as per Harvard T.H. Chan School of Public Health. Consuming high amounts of saturated fats can increase your risk of heart disease, however, replacing these fats with healthier fats, whole grains, and plant protein may reduce coronary heart disease risk. Wahi says, “While coconut oil can be consumed in moderation, it should not be your go-to cooking oil.”

Myth 3: Cooking with olive oil destroys its health benefits

Fact: Olive oil, particularly extra virgin olive oil, is rich in antioxidants and healthy fats, but some people believe that cooking with it will destroy its benefits. While it is true that heating can reduce some of the antioxidants, olive oil remains stable at medium-high temperatures and retains much of its nutritional value. A study published in the journal Antioxidants found that extra virgin olive oil maintains a high percentage of its antioxidants and beneficial compounds even after heating. So, feel free to sauté your veggies in olive oil without guilt.

Myth 4: Vegetable oils are always healthy

Fact: The term vegetable oil sounds inherently healthy, but it is often a misleading label. Vegetable oils refer to a blend of different oils like soybean, corn, and palm oil, which are often highly processed and can contain high levels of omega-6 fatty acids. While omega-6 fatty acids are essential, an excess of this oil can lead to inflammation and chronic diseases, reveals a study published in the journal Nutrients. It is recommended to balance your intake of omega-6 with omega-3 fatty acids from sources like fish and flaxseeds.

Myth 5: Oils labeled 'light' are healthier

Fact: The 'light' label on oils does not refer to lower fat or calorie content but rather to the flavour or colour of the oil. Light olive oil, for instance, is simply a more refined version with a lighter taste and not fewer calories. All cooking oils, regardless of their colour or flavour, provide about the same 14 grams of total fat and have about 120 calories per tablespoon, according to the Harvard Health Publishing. The key to choosing the healthiest oil is not to be swayed by marketing but to understand the nutritional content and how it fits into your overall diet.

Myth 6: You should completely avoid oils to lose weight

Fact: “Oils are calorie-dense, but that does not mean they should be eliminated from a weight-loss diet,” suggests Wahi. Healthy fats are crucial for nutrient absorption, hormonal balance, and satiety. According to a study published in the International Journal of Molecular Sciences, a Mediterranean diet rich in healthy fats from olive oil was more effective for weight loss and heart health than a low-fat diet. The key is moderation and choosing the right types of oils.

Myth 7: Single-seed oils offer complete nutrition

Fact: No single seed oil can provide all the essential fatty acids, vitamins, and nutrients your body needs. For example, sunflower oil is high in vitamin E but lacks omega-3 fatty acids, which are vital for heart and brain health. Moroever, flaxseed oil is rich in omega-3s, while avocado oil is a good source of monounsaturated fats. “To get a balanced intake of nutrients, it is better to use a variety of oils in your cooking,” says Wahi.

Myth 8: You can reuse the cooking oil after deep frying

Fact: Reusing cooking oil is a common practice but it is not safe. Each time oil is heated, it breaks down and releases harmful compounds like aldehydes, which have been linked to cancer and other health issues, found in a study published in Science Report. Additionally, reused oil can become rancid, losing its nutritional value and potentially increasing the risk of inflammation. The best practice is to use fresh oil for frying and avoid reusing it to maintain health benefits.

Myth 9: Oil pulling can replace brushing and flossing

Fact: Oil pulling, an ancient practise where oil is swished around in the mouth, is known to promote oral hygiene. While oil pulling with coconut or sesame oil can reduce bacteria in the mouth, it does not remove plaque or prevent cavities like brushing and flossing do. The American Dental Association says that oil pulling should not be considered a substitute for brushing twice a day and flossing regularly.

5 best oils to use for cooking

Here are the best cooking oils that you can use on a daily basis to cook your food in a healthy way:

1. Ghee

Ghee is a staple in Indian households. This clarified butter has a high smoke point, making it perfect for frying or sautéing. Plus, it is rich in vitamins A, D, and E, which makes it great for digestion and overall health.

2. Mustard oil

Known for its pungent aroma, mustard oil is a powerhouse of omega-3 fatty acids. Its high smoke point makes it ideal for frying, and it adds an earthy flavour to dishes.

3. Olive oil

Extra virgin olive oil is quite common in Mediterranean cuisine. It is loaded with antioxidants and healthy monounsaturated fats. "Olive oil is usually used for drizzling on salads or cooking at medium heat, it brings a fruity, robust flavor to your meals," says the expert.

4. Sesame oil

A staple in Asian cuisine, sesame oil has a distinct nutty flavour. It is rich in antioxidants and has a medium smoke point, making it suitable for stir-frying. It offers a plethora of health benefits, which help improve bone, heart, and oral health, states a study published in the Journal of Nutrients.

5. Sunflower oil

With its light taste, sunflower oil is great for everyday cooking. It relatively has a high smoke point that is perfect for frying or baking. High in vitamin E and antioxidants, this oil can be beneficial for heart health, brain function, and digestion.

So, do not fall prey to these common myths about oil, and add the right oil to your diet!