When I started my journey to overcome stage 4 melanoma more than 35 years ago, I learned many life-changing truths, one of which is: what we put on our plates matters. The food we choose can mean the difference between thriving, merely surviving, or being overtaken by cancer and other chronic diseases.
One often-overlooked culprit hiding in our kitchens? Cooking oils. Today, I want to shine a light on the dark side of these everyday staples and how they could be impacting your health.
Take an inventory of the oils in your kitchen. If your household is like many others, you might find canola, soybean, corn, or sunflower oils. These oils are everywhere because they’re often more inexpensive, but here’s the kicker: these so-called “healthy” oils might be doing you more harm than good – and costing you more money in the long term with health care costs.
Why? Behind their innocent-looking labels, they’re often loaded with omega-6 fatty acids, heavily processed, and full of chemical refinement.
A Word About Omega-6 Fatty Acids
Now, don’t get me wrong—omega-6 fatty acids aren’t all bad. Your body needs them in balanced amounts with omega-3 fatty acids. The problem is, most of us are getting way too much, and that overload can spark chronic inflammation—the kind that’s tied to all sorts of serious health issues, including cancer. To make matters worse, when these oils are heated to high temperatures, they can form harmful compounds like aldehydes, which have been linked to DNA damage and even tumor growth. That’s not the kind of kitchen chemistry you need.
What’s really frustrating to me is how these oils have been sold to us. For years, we’ve been told they’re “heart-healthy,” but more and more evidence points to the opposite. Critics argue the seed oil industry has been pulling the wool over our eyes, pushing products that could be contributing to the very problems they claim to solve. If you want to get the real scoop on which oils can actually support your health, I’d recommend reading Ann Louise Gittleman’s article, Why You Need the Right Seed Oils. It’s a real eye-opener.
The Hidden Dangers of Vegetable and Certain Seed Oils
There’s more to these oils than meets the eye, and it’s not good news. You’d be surprised—studies show these oils might actually raise your cancer risk. Who knew something so common could be so harmful?
- Colon Cancer Concerns: Research published in Scientific American highlights how omega-6 fatty acids, especially the kind found in seed oils used in ultra-processed foods, might actually fuel inflammation in colon cancer tumors. It’s a reminder that what we eat really does matter.
- Toxic When Heated: Here’s another kicker—when unsaturated oils are heated over and over, they can form trans fats and other dangerous compounds. These substances could actually increase your cancer risk.
If I had to choose one thing to avoid, it’s the use of reheated cooking oils (RCO). According to a study published in the journal, Critical Reviews in Food Science and Nutrition:
“…consumption of RCO has been associated with a number of malignancies, including lung, colorectal, breast, and prostate cancers….. Taking into account exploratory study, the present review aims to provide the consumption of RCO and its fumes cause the high incidence of genotoxic, mutagenic, tumorogenic and various cancers.”
It’s enough to make you rethink what you’re cooking with, isn’t it?
Time for an Oil Change: Healthier Options for Your Kitchen
You don’t have to trade flavor for health when it comes to your diet. With a few simple oil swaps, you can reduce inflammation, support your overall well-being, and still enjoy every bite.
- Macadamia Oil (Stable and Perfect for High-Heat Cooking). Macadamia oil is a hidden gem in the kitchen. Packed with monounsaturated fats and naturally low in omega-6s, it’s a stable option for high-heat cooking like roasting or frying. As a bonus, its mild, buttery flavor works wonders in both savory dishes and sweet treats.
- Avocado Oil (Perfect for High-Heat Cooking). Avocado oil is a powerhouse in the kitchen, loaded with heart-healthy fats and vitamin E. With one of the highest smoke points around, it’s ideal for frying, grilling, or sautéing without breaking down into harmful compounds. Plus, studies suggest it can help reduce oxidative stress—a major player in cancer prevention.\
- Coconut Oil (Great for medium-heat cooking or baking). Coconut oil isn’t just a versatile kitchen staple—it’s packed with benefits that go beyond cooking. Known for its antimicrobial properties, it helps create a healthier internal environment, which may reduce the risk of certain infections linked to chronic inflammation and cancer. Plus, its MCTs (medium-chain triglycerides) give you a quick energy boost and may even support brain health.
- Olive Oil (Best for Low-Heat or Cold Dishes). Extra virgin olive oil isn’t just delicious—it’s packed with antioxidants and well-known for its anti-inflammatory and even anti-cancer benefits. Try it in your favorite salad dressing, mix it into marinades, or drizzle it over baked salmon or roasted veggies for a healthy finishing touch.
Practical Tips for Choosing and Using Cooking Oils
Read the Labels: Look for oils that are cold-pressed, unrefined, and organic. These options are less processed and retain more nutrients.
- Store Them Right: Keep your oils in a cool, dark spot to prevent oxidation and rancidity—it’s the easiest way to keep them fresh and safe.
- Mix It Up: Rotating your oils not only keeps things interesting in the kitchen but also gives you a variety of nutrients and health benefits.
- Use It Fresh: Avoid reheating oils. When oils are heated repeatedly, harmful compounds can form. Start fresh each time for safer, healthier meals.
For example, try replacing canola oil with avocado oil for sautéing and use grass-fed butter for baking. Small swaps like these can add up over time!
Your Kitchen is Your First Line of Defense
When I first started looking at my diet, I realized my kitchen had to become my biggest ally. The seed oil debate has shined a light on what we’re really feeding our bodies—and it’s a wake-up call for all of us. The good news? With a few simple tweaks to your cooking habits, you can cut back on harmful compounds and take real steps to protect your health. Your kitchen isn’t just for meals; it’s your first line of defense against cancer and other chronic diseases.
What About Dining Out?
I’ve come to understand the importance of cooking with the right oils and using quality ingredients especially when fighting cancer. I think that it’s best if you can cook at home where you have full control over the ingredients, but on those occasions when you have to dine out, I have a solution.
I developed The Templeton List, a guide to the healthiest restaurants in America. Here you can search thousands of hand-picked restaurants, featuring fresh, healthy food you can feel good about eating. Learn about our 7 Essential Restaurant Criteria.
Bookmark this link, The Templeton List, and check it before you dine out. And if you know of a restaurant that you think fits our strict criteria, please let us know!
Eat Healthy, Wherever You Are!
Visit The Templeton List
Resources:
Gittleman, A. L. (June 20, 2024). Why you need the right seed oils. Retrieved from https://annlouise.com/articles/why-you-need-the-right-seed-oils/
Scientific American. (n.d.). Ultraprocessed foods high in seed oils could be fueling colon cancer risk. Retrieved from https://www.scientificamerican.com/artincle/ultraprocessed-foods-high-in-seed-oils-could-be-fueling-colon-cancer-risk/
Inside Precision Medicine. (n.d.). Two key studies add to evidence that certain oils cause cancer. Retrieved from https://www.insideprecisionmedicine.com/topics/oncology/two-key-studies-add-to-evidence-that-certain-oils-cause-cancer/
ScienceDaily. (2024, December 10). Ultraprocessed foods and inflammatory seed oils may contribute to colorectal cancer. Retrieved from https://www.sciencedaily.com/releases/2024/12/241210115102.htm
ScienceDaily. (2012, February 22). Toxic chemicals in heated oils could pose health risk. Retrieved from https://www.sciencedaily.com/releases/2012/02/120222093508.htm
Lipids in Health and Disease. (2020). Impact of repeatedly heated cooking oils on oxidative stress and liver toxicity in animal models. Retrieved from https://lipidworld.biomedcentral.com/articles/10.1186/s12944-020-01256-0
Xu, B., et al. (2017). Impact of consumption of repeatedly heated cooking oils on the incidence of various cancers: A critical review. ResearchGate. Retrieved from https://www.researchgate.net/profile/Baojun-Xu/publication/319921858_Impact_of_consumption_of_repeatedly_heated_cooking_oils_on_the_incidence_of_various_cancers-_A_critical_review/links/59eb02400f7e9bfdeb6ce1fa/Impact-of-consumption-of-repeatedly-heated-cooking-oils-on-the-incidence-of-various-cancers-A-critical-review.pdf
Ganesan K, Sukalingam K, Xu B. Impact of consumption of repeatedly heated cooking oils on the incidence of various cancers- A critical review. Crit Rev Food Sci Nutr. 2019;59(3):488-505. doi: 10.1080/10408398.2017.1379470. Epub 2017 Oct 20. PMID: 28925728.