What oils should I avoid on a Mediterranean diet?

According to a study published by the American Heart Association, replacing saturated and trans fats with unsaturated fats can significantly lower the risk of heart disease. When adopting this heart-healthy eating pattern, many people wonder: What oils should I avoid on a Mediterranean diet?

Quick Summary

Many processed and refined oils should be avoided on a Mediterranean diet due to their high omega-6 fatty acid content and potential for inflammation, with olive oil being the preferred choice.

Key Points

• Avoid Refined Vegetable Oils: Steer clear of common supermarket oils like soybean, corn, and generic vegetable oil, which are heavily processed and high in inflammatory omega-6s.

• Eliminate Trans and Hydrogenated Fats: All hydrogenated and partially-hydrogenated oils should be avoided completely due to their association with heart disease.

• Limit Canola Oil: Though some sources are conflicted, many Mediterranean diet purists avoid canola oil due to its heavy refining process and high omega-6 content.

• Substitute with Extra Virgin Olive Oil: Use extra virgin olive oil as your primary fat source for its rich monounsaturated fat content and antioxidants.

• Consider Avocado Oil for High Heat: For cooking methods that require higher temperatures, avocado oil is a good alternative to EVOO because of its higher smoke point.

• Prioritize Unprocessed Fats: Focus on getting fats from whole food sources like nuts, seeds, and fatty fish, rather than from refined oils.

The Mediterranean diet is renowned for its health benefits, largely attributed to its emphasis on plant-based foods and a specific type of fat: monounsaturated fat. Extra virgin olive oil (EVOO) is the star of this diet, used generously for cooking, dressing, and finishing dishes. However, not all oils are created equal, and understanding which ones to avoid is key to fully reaping the diet's advantages.

The Case Against Processed and Refined Oils

The primary reason for avoiding certain oils on the Mediterranean diet is their processing method and fatty acid profile. Highly refined and processed oils, often generically labeled as "vegetable oil," undergo extensive manufacturing using high heat, chemicals, and bleaching. This process can strip the oil of beneficial antioxidants and create harmful byproducts like free radicals.

Furthermore, many of these oils have an unfavorable ratio of omega-6 to omega-3 fatty acids. While omega-6s are essential, a diet with a disproportionately high amount can contribute to inflammation in the body. The Mediterranean diet, in contrast, aims for a healthier balance of these fatty acids.

Oils to remove from your pantry

For anyone committed to the Mediterranean lifestyle, it's best to phase out or eliminate these oils:

• Canola Oil: This is a controversial topic. Some sources consider it acceptable due to its monounsaturated and omega-3 content, but many proponents of the traditional diet advise against it because it is highly refined and often derived from GMO seeds. For a stricter approach, stick with EVOO.
• Soybean Oil: A very common oil found in many processed foods and salad dressings, soybean oil is highly refined and high in omega-6s. It is not a staple of the traditional Mediterranean diet.
• Corn Oil: Similar to soybean oil, corn oil is a heavily processed seed oil with a high omega-6 content. It does not fit the dietary pattern.
• Generic "Vegetable Oil": The ambiguous labeling of "vegetable oil" typically means a blend of oils like corn, soy, and others. Due to its refined nature and unhealthy fat profile, it should be avoided.
• Hydrogenated and Partially-Hydrogenated Oils: These oils are modified to be solid at room temperature and are a major source of trans fats. Trans fats have no known health benefits and are linked to an increased risk of heart disease. Always check ingredient lists for these unhealthy fats.
• Palm Oil: High in saturated fat, palm oil is generally avoided on the Mediterranean diet. While it's a plant-based oil, its saturated fat content is higher than EVOO.

Mediterranean vs. Avoided Oils

Feature	Extra Virgin Olive Oil (EVOO) & Avocado Oil	Common Processed Vegetable Oils (Soybean, Canola, Corn)
Fat Profile	High in monounsaturated fats	High in polyunsaturated fats (PUFAs), especially omega-6s
Processing Method	Cold-pressed, unrefined	Extracted with solvents, bleached, and deodorized using high heat
Nutrient Content	Rich in antioxidants and polyphenols	Stripped of many beneficial nutrients during refining
Health Impact	Associated with lower heart disease risk and anti-inflammatory effects	Potential link to increased inflammation and heart disease risk
Traditional Usage	Primary fat source in Mediterranean cooking and dressings	Not part of traditional Mediterranean cuisine

Healthy oil alternatives

Transitioning to a Mediterranean diet means replacing the undesirable oils with high-quality alternatives. While EVOO is the cornerstone, others can be used for specific purposes, such as avocado oil for its higher smoke point when cooking at high temperatures. Always choose oils that are minimally processed and rich in healthy unsaturated fats. Nuts, seeds, and fatty fish are also excellent sources of healthy fats and should be prioritized in your diet.

Conclusion

The Mediterranean diet's foundation is built on whole, unprocessed foods and healthy fats, with extra virgin olive oil leading the way. By removing refined, hydrogenated, and omega-6 heavy oils like soybean, corn, and generic vegetable oil, you can reduce inflammation, improve heart health, and align your cooking with the principles of this beneficial eating plan. Focus on using high-quality fats from olives, nuts, and seeds to ensure your meals are both delicious and nutritious.

Mayo Clinic: Mediterranean diet for heart health

Frequently Asked Questions

Why should I avoid vegetable oil on the Mediterranean diet?

You should avoid vegetable oil because it is typically a blend of highly refined, bleached, and deodorized oils that lack the antioxidants found in extra virgin olive oil. These oils are also often high in omega-6 fatty acids, which can promote inflammation when consumed in excess.

Is canola oil bad for the Mediterranean diet?

While some sources debate it, many following the traditional Mediterranean diet prefer to avoid canola oil. It is a highly processed seed oil, and some of the refining methods are a concern, making EVOO the preferred option.

Can I use coconut oil on the Mediterranean diet?

No, coconut oil is not part of the Mediterranean diet. It is a tropical oil that is high in saturated fat, which is limited in the traditional eating pattern that favors unsaturated fats.

What is the best alternative to butter on the Mediterranean diet?

The best alternative to butter is extra virgin olive oil. The diet focuses on unsaturated fats over saturated fats found in butter and other animal products.

Should I avoid all seed oils?

It is generally recommended to avoid heavily processed seed oils like soybean, corn, and safflower oil. Focus instead on fats from olives, nuts, seeds, and fish, which are core to the Mediterranean diet.

Is margarine okay to use?

No, margarine should be avoided. It is often made from hydrogenated or partially-hydrogenated vegetable oils and contains trans fats, which are strictly limited on the Mediterranean diet due to their negative heart health effects.

Why is extra virgin olive oil the preferred oil?

Extra virgin olive oil is the preferred oil because it is cold-pressed and unrefined, preserving its antioxidants and beneficial compounds. It is high in healthy monounsaturated fats, which are linked to improved heart health and reduced inflammation.