Which oils are not hydrogenated? A guide to healthy cooking fats

According to the American Heart Association, replacing bad fats with "good" monounsaturated and polyunsaturated fats is a smart choice for heart health. This guide will help you understand which oils are not hydrogenated, so you can select the healthiest liquid fats for your cooking needs.

Quick Summary

A comprehensive overview of oils that are not hydrogenated, including options like olive, avocado, and canola oil. Explains how to identify these healthier choices for cooking and highlights the key differences from hydrogenated alternatives.

Key Points

• Naturally liquid oils: Most vegetable oils, such as olive, avocado, canola, and sunflower oil, are naturally non-hydrogenated and liquid at room temperature.

• Trans fat source: Partially hydrogenated oil is the primary source of artificial trans fats, which are linked to increased risk of heart disease.

• Read ingredients lists: Always check for "partially hydrogenated oil" or "hydrogenated oil" on ingredient labels to avoid these processed fats.

• Know the full vs. partial distinction: While fully hydrogenated oils are high in saturated fat and don't contain trans fats, partially hydrogenated oils create dangerous trans fats.

• High-heat options: Oils like avocado and high-oleic sunflower oil have high smoke points, making them ideal non-hydrogenated choices for frying and other high-heat cooking methods.

• Dressings and finishing: Heat-sensitive oils like flaxseed and walnut oil should be used in cold applications such as dressings to preserve their beneficial fatty acids.

What is hydrogenation and why avoid it?

Hydrogenation is a chemical process that adds hydrogen to liquid vegetable oils, turning them into solid or semi-solid fats. This process is used by food manufacturers to improve a product's shelf life, stability, and texture. The most significant health concern comes from partial hydrogenation, which creates artificial trans fats. These trans fats are known to increase "bad" LDL cholesterol and decrease "good" HDL cholesterol, significantly raising the risk of heart disease. As a result, the FDA has banned the addition of partially hydrogenated oils to most foods. While fully hydrogenated oils, which are more saturated, do not contain trans fats, they are still considered a solid fat that should be consumed in moderation.

Non-Hydrogenated oils for your kitchen

Fortunately, a wide variety of delicious and healthy non-hydrogenated oils are available. These oils are typically liquid at room temperature and are rich in heart-healthy unsaturated fats.

• Olive Oil: A staple in Mediterranean cuisine, extra virgin olive oil is rich in monounsaturated fats and antioxidants. It's excellent for salad dressings, sautéing over low to medium heat, and as a flavorful finishing oil.
• Avocado Oil: Known for its very high smoke point, avocado oil is a versatile choice for high-heat cooking like frying, searing, and grilling. It has a mild, buttery flavor.
• Canola Oil: With a neutral flavor and low saturated fat content, canola oil is a popular, affordable option for everyday cooking and baking. It has a moderately high smoke point.
• Sunflower Oil: A good source of vitamin E, sunflower oil comes in different varieties with varying fatty acid profiles and smoke points. High-oleic sunflower oil is particularly stable and excellent for frying.
• Safflower Oil: This oil has a neutral taste and a high smoke point, making it another great choice for baking and frying.
• Grapeseed Oil: Extracted from grape seeds, this oil is valued for its neutral flavor and high smoke point, making it suitable for high-heat applications.
• Flaxseed Oil: Extremely rich in omega-3 fatty acids, flaxseed oil is sensitive to heat and should be used only for dressings or drizzled over foods after cooking.
• Walnut Oil: With a distinct nutty flavor and omega-3s, walnut oil is best used for finishing dishes or in salad dressings.
• Sesame Oil: Used widely in Asian cooking, sesame oil adds a nutty flavor and contains antioxidants.

Decoding labels: How to be sure an oil is not hydrogenated

Reading food labels carefully is the best way to ensure you are avoiding hydrogenated fats. While the FDA has largely eliminated artificial trans fats, some products made before the ban took effect might still exist. Moreover, products can claim to have "0 grams trans fat" if they contain less than 0.5 grams per serving, and consuming multiple servings could still result in a significant intake.

To be certain, always check the ingredients list. You should look for the following terms and avoid products that contain them:

• Partially hydrogenated oil
• Hydrogenated oil (if you're trying to avoid all processed solid fats)

Choosing unrefined, cold-pressed oils is a reliable way to ensure the oil has not been chemically processed. When cooking or baking at home, using a naturally liquid oil from the list above is a straightforward way to avoid hydrogenated fats altogether.

Non-Hydrogenated vs. Hydrogenated Oils: A comparison

Feature	Non-Hydrogenated Oil	Partially Hydrogenated Oil
Processing	Natural extraction (e.g., pressing).	Chemical process adding hydrogen gas.
Physical State	Liquid at room temperature.	Solid or semi-solid at room temperature.
Trans Fats	Does not contain trans fats.	Primary source of artificial trans fats.
Saturated Fats	Generally lower in saturated fat.	Higher in saturated fat than original liquid oil.
Stability & Shelf Life	Less stable, can go rancid faster.	Highly stable, very long shelf life.
Health Impact	Rich in heart-healthy unsaturated fats, lowers LDL cholesterol.	Increases "bad" LDL cholesterol, decreases "good" HDL cholesterol.
Common Examples	Olive oil, avocado oil, canola oil, sunflower oil.	Found in shortening, margarine, commercial baked goods.

Conclusion

Understanding which oils are not hydrogenated is a crucial step towards making healthier dietary choices. While hydrogenated oils were historically used for their stability and texture, the health risks associated with artificial trans fats have led to widespread warnings and regulations. By opting for naturally liquid, non-hydrogenated options like olive oil, avocado oil, and canola oil, you can boost your intake of beneficial unsaturated fats while reducing your exposure to harmful trans fats. Always remember to check product labels, even for items claiming "0g trans fat," and prioritize fresh, whole foods to keep your kitchen—and your body—healthier. For more information on making heart-healthy choices, refer to the American Heart Association on Healthy Cooking Oils.

Frequently Asked Questions

What does non-hydrogenated oil mean?

Non-hydrogenated oil refers to natural vegetable oils that have not been chemically altered by adding hydrogen atoms. This means they retain their original unsaturated fat profile and do not contain manufactured trans fats.

How can I tell if an oil is hydrogenated?

Always check the ingredients list on packaged food products. If you see the terms "partially hydrogenated oil" or "hydrogenated oil," the product has undergone the hydrogenation process.

Is canola oil hydrogenated?

No, in its natural liquid state, canola oil is not hydrogenated. It is a non-hydrogenated vegetable oil, low in saturated fat and high in monounsaturated fats.

Do "fully hydrogenated" oils contain trans fats?

Fully hydrogenated oils do not contain trans fats, but they are a type of saturated fat. While they are safer than partially hydrogenated oils, they are still a solid fat that should be consumed in moderation.

Are all liquid oils non-hydrogenated?

Most liquid oils found on grocery store shelves are non-hydrogenated, such as olive, canola, and sunflower oil. However, some processed food ingredients, like margarine or shortening, are made from hydrogenated liquid oils to create a solid consistency.

Is coconut oil hydrogenated?

Coconut oil is a naturally occurring saturated fat and is not hydrogenated. It is naturally solid at room temperature, unlike non-tropical, non-hydrogenated vegetable oils.

Why are hydrogenated oils used in processed foods?

Hydrogenation improves the shelf life and stability of fats, making them resistant to spoilage. It also gives foods a desirable texture and mouthfeel, which is why it was common in shortening and margarine.

Are non-hydrogenated oils always healthier?

Generally, yes, non-hydrogenated oils are considered healthier because they do not contain artificial trans fats. However, they are still a source of fat and should be used in moderation as part of a balanced diet.