Transition Artist

Fats are an important part of a healthy diet. They help the body absorb certain vitamins, support brain function, and provide a steady source of energy. However, the type of fat we consume matters when it comes to inflammation and long-term health.

A simple way to think about oils is to consider where they come from and how they are produced.

Oils that come from whole fruits, such as olives, avocados, and coconuts, are generally closer to their natural state and require less industrial processing. These oils have been used in traditional diets for centuries and are usually well tolerated by the body.

Many oils commonly used today are extracted from seeds and grains, including soybean oil, corn oil, canola oil, sunflower oil, safflower oil, and cottonseed oil. These oils often require significant industrial processing to extract them.

During production, heat, pressure, and sometimes chemical solvents are used to separate the oil from the seed. The oils are then refined, bleached, and deodorized to improve shelf life and appearance.

Heavy processing can make these oils more prone to oxidation, meaning the fats become unstable when exposed to oxygen. Oxidized fats may contribute to inflammatory processes in the body.

Inflammation is part of the body’s natural defense system. However, when it becomes chronic, it can contribute to fatigue, metabolic imbalance, digestive issues, and other long-term health concerns.

Dietary fats can influence these inflammatory pathways.

Fruit Oils: Simple and Traditional Choices

Oils that come from whole fruits tend to be more stable and less processed. Three common examples are olive oil, avocado oil, and coconut oil.

Olive Oil

Extra-virgin olive oil contains monounsaturated fats and polyphenols, plant compounds that help protect cells from oxidative stress.

It is a central part of the Mediterranean diet, which has long been associated with heart health and lower inflammation.

Olive oil works well for salad dressings, drizzling over vegetables, and light cooking.

Avocado Oil

Avocado oil contains healthy monounsaturated fats similar to olive oil, along with antioxidants such as vitamin E.

It also has a higher smoke point, which makes it suitable for cooking at higher temperatures.

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs), a type of saturated fat that the body metabolizes differently from most other fats.

These fats provide a quick source of energy and remain relatively stable when heated, making coconut oil useful for cooking and baking.

Seed Oils and Inflammation

Many modern diets contain large amounts of refined seed oils. These oils are often high in omega-6 fatty acids.

Omega-6 fats are essential in small amounts, but when consumed in excess compared to omega-3 fats, they may contribute to inflammatory signaling in the body.

Because many processed foods contain these oils, it is easy to consume far more omega-6 fat than the body needs.

Common refined seed oils include:

   •   Soybean oil

   •   Corn oil

   •   Canola oil

   •   Sunflower oil

   •   Safflower oil

   •   Cottonseed oil

Reducing these oils can help bring the body closer to a more balanced dietary pattern.

Nutrition does not need to be complicated. Choosing oils that are closer to their natural source and minimally processed is a helpful guideline.

For many people, a simple approach works well:

• Use extra-virgin olive oil for salads and light cooking

• Use avocado oil for higher-heat cooking

• Use coconut oil when a stable cooking fat is needed

Small choices made consistently can help support the body and reduce unnecessary inflammatory stress.