The Truth About Food Oils: A Guide to Reducing Inflammation and Feeling Great
As a chiropractor and a mum, I know firsthand how important it is to make healthy choices for our families. From packing school lunches to preparing dinners, the oils we use every day play a bigger role in our health than we often realize. As part of Feel Good February, let’s take a closer look at the oils in our kitchen and how they can support (or harm) our family’s well-being.
The Good, the Bad, and the Inflammatory
Healthy Oils: Nourishing Our Bodies Naturally
1. Extra Virgin Olive Oil (EVOO): This kitchen staple is packed with antioxidants and healthy fats that help reduce inflammation and support heart health. The Mediterranean diet, one of the healthiest ways to eat, relies heavily on EVOO. Studies show it can lower inflammation and protect against disease.
Tip: EVOO is best for salad dressings, drizzling over veggies, and low-heat cooking. High heat can damage its beneficial properties (and in fact have the opposite effect), so if you're roasting or frying, swap it out for avocado or coconut oil instead.
2. Avocado Oil: A great alternative to olive oil for high-heat cooking. It's rich in monounsaturated fats, vitamin E, and has a mild flavor, making it perfect for everything from frying eggs to roasting veggies.
3. Flaxseed Oil: A fantastic source of plant-based omega-3s, which support brain health and reduce inflammation. It’s best used cold—try adding it to smoothies or drizzling over salads.
4. Coconut Oil: With its naturally sweet flavor and antimicrobial properties, coconut oil is a great choice for high-heat cooking, baking, and even adding to smoothies for an energy boost. It’s a favorite in many households, but like everything, variety is key, so mix it up with other healthy oils too.
Oils to Limit: Inflammatory Triggers
Vegetable Oils (Soybean, Corn, Canola, Sunflower): These are commonly found in processed foods and takeaways, but they can throw off our body’s balance by adding too many omega-6 fatty acids, which may promote inflammation (American Journal of Clinical Nutrition, 2006).
But It's Not All Bad: Omega-6 fatty acids are essential for our health—they support brain function, keep our skin and hair healthy, and even help with metabolism. The key is making sure we balance them with enough omega-3s from foods like fish, flaxseeds, and walnuts.
Partially Hydrogenated Oils (Trans Fats): Found in some processed and fried foods, these are the worst offenders when it comes to inflammation and heart health. Always check labels and opt for whole, unprocessed foods whenever possible.
Balancing Fats for a Healthier Family
Instead of eliminating fats, focus on balance. Swap out highly processed vegetable oils for healthier alternatives and make sure your family gets enough omega-3s. Simple swaps, like using olive oil instead of canola oil or adding flaxseeds to smoothies, can make a big difference over time.
A Chiropractor & Mum’s Perspective: Why It Matters
As mums, we want the best for our families. And as a chiropractor, I see how inflammation doesn’t just affect overall health—it can contribute to aches, pains, and slower recovery from injuries. Choosing the right oils can help support not only health and brain function, but also the way we feel day to day. Small changes add up, and every little tweak to your family's diet can help everyone feel better, move better, and thrive.
Quick & Easy Tips for Feel-Good Fats:
Use EVOO for salads, dips, and low-heat cooking.
Choose avocado oil for high-heat cooking like stir-fries and roasting.
Coconut oil is a great option for baking and frying.
Flaxseed oil is best used cold—try it in smoothies or salad dressings.
Cut back on processed and fried foods high in vegetable oils.
Read labels to avoid trans fats.
Aim for a balance of omega-6 and omega-3 fats for optimal health.
This Feel Good February, let’s make small, simple changes that keep our families feeling their best. The oils in our kitchen might seem like a small detail, but they can have a big impact on our long-term health. Here’s to happy, healthy families—one meal at a time!