Vegetable oil and Margarine have long been a staple in kitchens across the world now. Many of us grew up seeing these products as healthy alternatives to traditional fats like butter and lard. But is that really the case? Recent research suggests otherwise, and it’s time we really know about these oils, their history, and their impact on our health.
The Birth of Vegetable Oil
Cottonseed oil was one of the earliest vegetable oils to be mass-produced in the United States. During the late 19th century, cottonseed oil was a by-product of the cotton industry. Initially considered waste, it was later discovered that the oil could be refined and used for cooking and as a base for margarine.
In the 1880s, David Wesson developed a process to refine cottonseed oil, removing impurities and making it suitable for human consumption. Wesson’s refined cottonseed oil became widely used in the food industry, particularly in the baking and frying of foods. This set the stage for the later development of Crisco.
Crisco and the Mass Marketing Machine
Crisco was introduced by Procter & Gamble in 1911. It was the first shortening made entirely of vegetable oil, which was cottonseed oil at the time. The product was revolutionary because it didn’t need refrigeration and had a long shelf life, making it incredibly convenient for households. But convenience came at a heavy cost.
The makers of Crisco invested heavily in marketing campaigns, touting it as a healthier alternative to animal fats like butter and lard. They claimed it was “easier on digestion” and even “more economical.” These ads were so persuasive that generations of home cooks began to see Crisco as the gold standard for baking and frying. The influence of these marketing campaigns cannot be overstated. Cookbooks were created and distributed, demonstrating how to use Crisco in a variety of recipes, from pies to fried chicken. These cookbooks became household staples, further embedding Crisco into American culinary culture which made it’s way into kitchens in every corner of the world.
How is it made ?
The process of making vegetable oil and then into shortening, like Crisco, involves several steps, each of which introduces potential health risks. Here’s a closer look at how it’s made:
- Extraction: The oil is extracted from seeds, such as soybeans, corn, or cottonseed. This process often involves the use of chemical solvents like hexane, which can leave toxic residues in the oil. The extraction process is efficient but can compromise the oil’s purity.
- Refining: The extracted oil undergoes refining to remove impurities, which involves neutralizing with caustic soda, washing, and bleaching. These steps can strip the oil of beneficial nutrients and antioxidants.
- Hydrogenation: This is a critical step where hydrogen gas is bubbled through the oil at high temperatures in the presence of a metal catalyst (such as nickel). This process hardens the oil, converting it from a liquid to a solid form at room temperature. Hydrogenation also creates trans fats, which have been linked to numerous health issues, including heart disease.
- Deodorization: The hydrogenated oil is then deodorized to remove any unpleasant odours. This is done by heating the oil to very high temperatures, which can further degrade its nutritional value and create additional harmful compounds.
- Additives: Finally, various additives are mixed into the shortening to improve its texture and shelf life. These can include emulsifiers, preservatives, and artificial flavour’s, which are not always benign.
This industrial process results in a product that is far removed from its natural state. The creation of trans fats and the use of chemical solvents and high heat introduce several toxic by-products that pose significant health risks.
The Minnesota Coronary Experiment
Fast forward to the late 1960s. The Minnesota Coronary Experiment was a large-scale study aimed at understanding the relationship between diet and heart disease. Researchers substituted saturated fats with vegetable oil rich in linoleic acid (like Crisco) in the diets of participants. The traditional diet-heart hypothesis suggested that such a change would lower cholesterol and reduce heart disease risk.
However, the recovered data from this study, which wasn’t fully analyzed until decades later, told a different story. The findings indicated that while participants who consumed vegetable oils did see a reduction in cholesterol levels, this did not translate to a lower risk of death from heart disease. In fact, some data suggested an increased risk of heart disease and mortality. This was a critical blow to the idea that all vegetable oils are heart-healthy.
One of the most striking revelations from the Minnesota Coronary Experiment was that the participants who consumed more linoleic acid had a higher mortality rate, despite their lowered cholesterol levels. This contradicted the then-popular belief that lower cholesterol equated to better heart health. The results were so controversial that they were not fully published until years later, leaving a significant gap in public knowledge.
Please click here for more information on this study.
The Dangers of Vegetable Oil
Vegetable/Seed oils, including those used in products like Crisco, are often extracted from plants like soybeans, corn, and cottonseed. These oils are high in omega-6 fatty acids. While our bodies need some omega-6s, the problem arises with overconsumption. The modern Western diet is flooded with omega-6s, leading to an imbalance with omega-3 fatty acids, which are crucial for heart and brain health.
This imbalance can cause chronic inflammation, a known contributor to various health issues like heart disease, arthritis, and even certain cancers. Moreover, the high heat and chemical processes used to extract and refine these oils can create harmful compounds that our bodies are not equipped to handle. The process often involves solvents like hexane, which can leave residues in the final product. Additionally, the deodorization process, which removes unwanted flavours, can create trans fats, which are even more harmful than the saturated fats they were meant to replace.
Olive Oil: A Healthier Alternative
Olive oil, particularly extra virgin olive oil, stands out as a much healthier alternative to seed oils. Rich in monounsaturated fats and antioxidants, olive oil has been a cornerstone of the Mediterranean diet, which is linked to lower rates of heart disease and other chronic conditions.
Unlike seed oils, olive oil is made by simply pressing olives, which means it retains more of its natural nutrients. Studies have shown that olive oil can reduce inflammation, lower blood pressure, and even improve cholesterol levels. It’s also packed with polyphenols, which have been shown to protect against oxidative stress and inflammation.
The Mediterranean diet, rich in olive oil, has been extensively studied and consistently associated with numerous health benefits. People in Mediterranean regions have lower rates of heart disease, cancer, and other chronic illnesses. They also tend to live longer, healthier lives. The polyphenols in olive oil are not just antioxidants; they also have anti-inflammatory properties, which can help protect against a wide range of diseases.
The Case for Animal Fats
Animal fats like butter, lard, and tallow were vilified for years due to their high saturated fat content. However, recent research is challenging this perspective. Saturated fats from animal sources have been a part of the human diet for centuries, and our bodies have evolved to process them efficiently.
These fats are stable at high temperatures, making them ideal for cooking. They don’t go rancid as quickly as seed oils, which can produce harmful free radicals when they oxidize. Moreover, animal fats are rich in fat-soluble vitamins like A, D, E, and K2, which are essential for various bodily functions, including immune health and bone strength.
Butter, for example, is not just fat. It contains important nutrients like butyrate, a short-chain fatty acid that has anti-inflammatory effects and can improve gut health. Grass-fed butter is particularly beneficial, containing higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), which have been linked to reduced body fat and improved metabolic health.
Reassessing Our Fat Choices
So, what does all this mean for our everyday cooking and eating habits? It’s time to reassess the fats we use. Here are a few practical tips:
Choose Olive Oil: Use extra virgin olive oil for salad dressings, drizzling over cooked vegetables, and low-heat cooking. Its health benefits and delicious flavor make it a kitchen staple.
Bring Back Butter: Don’t be afraid to use butter in moderation. It’s excellent for baking and adds a rich flavour to dishes. Grass-fed butter is even better if you can source it. It contains higher levels of beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid.
Cook with Animal Fats: For frying and high-heat cooking, consider using lard, tallow, or even duck fat. These fats are stable at high temperatures and add a depth of flavour that vegetable oils simply can’t match.
Limit Seed Oils: Try to reduce your intake of oils like soybean, corn, and canola oil. These are often found in processed foods, so reading labels can help you avoid them.
Balance Your Omegas: Incorporate more omega-3 rich foods into your diet. Options such as fatty fish (like salmon and mackerel), chia seeds, flaxseeds, and walnuts. This helps counterbalance the omega-6s and supports overall health.
Experiment with Other Healthy Fats: Coconut oil and avocado oil are also excellent choices for cooking. They have high smoke points, which makes them stable for frying and other high-heat cooking methods. Plus, they add unique flavours to your dishes.
Educate Yourself: Understanding the source and processing of your fats can help you make better choices. Look for cold-pressed oils and minimally processed fats to ensure you’re getting the highest quality nutrients.
Conclusion: The Big Fat Truth About Vegetable Oil
The story of Crisco and the broader category of vegetable oils is a cautionary tale about the power of marketing and the importance of scientific scrutiny. While these oils were sold to us as the healthy choice, emerging research suggests that they may be contributing to the very health issues they were supposed to prevent.
By looking back at traditional diets and embracing fats like olive oil and animal fats and researching. You can make healthier choices that meet our body’s natural needs. It’s not just about cutting out fats; it’s about choosing the right ones. So, next time you’re cooking, think twice about reaching for that bottle of vegetable oil and consider a healthier alternative. Your heart—and body will love you for it.
