21/08/2026
Kala mo healthy ang VEGETABLE OIL? β οΈ
We call them βvegetable oilsββbut many of the most common ones donβt actually come from vegetables.
Soybean oil β soybeans
Canola oil β rapeseed
Sunflower oil β sunflower seeds
Safflower oil β safflower seeds
Corn oil β mainly corn germ
Many are really seed-derived oils.
And hereβs why this matters.
Getting large amounts of oil out of these crops commercially often involves much more than simply squeezing them.
Industrial production may include:
Crushing β heating β hexane solvent extraction β solvent removal β refining β bleaching β deodorization.
Hexane is removed during processing and only trace residues may remain, so hexane itself isnβt my main point.
My bigger question is:
WHY CHOOSE A HIGHLY REFINED OIL WHEN LESS-PROCESSED OPTIONS ARE AVAILABLE?
π₯₯ Virgin coconut oil can be mechanically extracted from coconut meat.
π« Extra-virgin olive oil can be mechanically extracted from olives without solvent extraction or chemical refining.
π₯ Virgin avocado oil can also be mechanically extracted with minimal processing.
These oils can reach your kitchen much closer to their original food source, while retaining more of their naturally occurring compounds.
There is another important difference: fatty-acid composition.
Many conventional seed oils contain large amounts of polyunsaturated omega-6 linoleic acid:
π½ Corn: ~50β60%
π« Soybean: ~50β55%
π» Regular sunflower: ~55β70%
πΌ Regular safflower: ~70β75%
Polyunsaturated fats contain multiple double bonds, which makes them more susceptible to oxidation, particularly during prolonged or repeated high-temperature frying.
And thatβs where modern eating makes this especially relevant.
You arenβt only getting these oils from your frying pan.
Theyβre everywhere:
π Fast food
πͺ Cookies and biscuits
π₯¨ Chips and crackers
π Instant noodles
π Commercial baked goods
π₯ Mayonnaise and dressings
π₯« Sauces and packaged foods
So a person can consume these oils several times throughout the day without ever pouring vegetable oil themselves.
SO WHAT SHOULD YOU DO?
You donβt need to fear fat.
Choose your fats intentionally.
Favor whole-food and minimally processed fat sources. For cooking, consider oils such as virgin coconut oil, extra-virgin olive oil and quality avocado oil, depending on how youβre using them.
Limit your dependence on ultra-processed and repeatedly deep-fried foods, where refined oils can quietly become a major part of your diet.
And READ THE LABEL.
Because βvegetable oilβ sounds naturalβbut that name tells you very little about what plant it came from or how it was produced.
Know your oil. Know how it was made. Choose closer to real food whenever you can.
