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Are Oils from Vegetables and Seeds “Harmful”?

Vegetable oils, often referred to as “seed oils,” have ignited significant discussions on social media and bestseller charts.

The controversy surrounding vegetable oils has been present since their market debut. Recently, with the popularity of the carnivore diet, negative perceptions of vegetable oils have intensified. You might have come across terms such as “toxic sludge,” “motor oil,” “the hateful eight,” and “the main contributor to chronic diseases that are largely ignored.”

The critique of vegetable oils usually asserts that while animal fats have been a part of human diets for thousands of years, vegetable fats were created in the past century by businesses focused on profiting from cheap crops.

Another argument is that, akin to margarine, vegetable oils were marketed as healthier alternatives to butter, yet many contend these oils are more detrimental than butter, heightening the likelihood of obesity, anxiety, depression, ulcerative colitis, and a variety of other issues.

On the flip side, some specialists maintain that vegetable oils are safe, potentially advantageous for health, and unquestionably preferable to butter.

As with a lot of discussions on nutrition, the reality is intricate and cannot merely be reduced to a catchy phrase.

This article seeks to elucidate the science versus pseudoscience regarding vegetable oils, aiding you in making educated decisions about the oils you incorporate into your diet.

What Constitutes Vegetable Oils?

Commonly known as “seed oils,” vegetable oils are extracted from the seeds of plants. The most commonly found varieties in stores include:

• Canola oil
• Corn oil
• Safflower oil
• Sesame oil
• Sunflower oil
• Soybean oil
• Grapeseed oil

Oils derived from non-seed plants, such as olive, avocado, palm, or coconut oil, do not fall under the category of vegetable or seed oils as they are obtained from fruits.

What Is the Processing Method for Vegetable Oils?

In contrast to oils like olive and avocado oil, which originate from naturally fatty foods (you can even produce olive oil at home), the majority of vegetable oils are extracted from items with low fat levels.

For instance, a cup of green olives contains around 20 grams of fat,¹ while a cup of corn has merely 2 grams.²

This requires a complicated, multi-step extraction procedure for vegetable oils, which involves:

• Crushing: High pressure is utilized to draw out oil from seeds.
• Refining: Seeds are heated alongside solvents like hexane to extract additional oil.
• Deodorizing: The oil obtained is heated to 400°F (204°C) for several hours to eliminate flavor and remove unwanted compounds.

This method can result in the depletion of beneficial polyphenols and nutrients, and can transform some unsaturated fats into trans fatty acids (partially hydrogenated fats).

While dubbing these processed oils as “harmful” might be an exaggeration, nutrition experts generally concur that trans fats should be minimized, leading to a 2018 FDA prohibition on their inclusion in processed foods.^{3 4}

Which Cooking Oils Are Recommended?

At PN, we have created multiple visual guides to assist individuals in making well-informed dietary decisions.

We have categorized some vegetable oils—such as expeller-pressed canola oil, high-oleic sunflower, and safflower oils—within the “Eat Some” category. This indicates these oils have a neutral health effect when consumed in moderation. In certain cases, similar to dark chocolate, small quantities may even offer benefits.

Other vegetable oils, along with butter and saturated fats, are designated as “Eat Less.” Vegetable oils are highlighted in bold.

We have received responses from individuals who believe some vegetable oils, especially cold-pressed canola oil, should be placed in the “eat more” category, while others contend that all vegetable oils should be classified under “eat less,” and that butter ought to be in “eat some” or “eat more.”

To comprehend the reasoning behind our suggestions, let’s

Our forebears used their senses to evaluate their health, while we are increasingly reliant on technology.

Today, if you have a curious mindset, you can track your heart rate, step count, workout intensity, and sleep quality—often all through a single sleek device.

Ideally, these devices forge a link between your personal sensations and empirical data.

This is, in general, a captivating and remarkable advancement.

Though our individual feelings and assessments carry weight, they are not always the most precise. Humans frequently find it challenging to accurately quantify our experiences and actions.

For example, a coworker believed he was eating a small number of calories, but after monitoring, he found he was actually consuming an extra 500 calories each day—just from barbecue sauce.

Nonetheless, some people excel at self-evaluation more than others.

Canadian sprinter Ben Johnson was recognized for his skill in predicting his 100-meter time within a tenth of a second of the actual stopwatch reading.¹

This is outstanding performance, but it prompts the inquiry:

How effectively can you evaluate yourself?

And how can you improve your precision through the smart application of technology—such as fitness trackers—to make informed health choices?

In this article, we will delve into these questions and also discuss:

• How precise are data trackers?
• When is monitoring advantageous? (And when is it not?)
• Can you condition yourself to judge things more accurately by intuition?

Let’s begin.

First, how precise are data trackers?

Not all data holds the same value.

Some brands offer superior products compared to others, which encompasses not just their hardware but the caliber of their software and datasets.

Additionally, not all metrics are equally simple to quantify.

For instance, heart rate and step count data are generally reliable,² whereas many other metrics—such as calories expended or speed of movement—can exhibit substantial margins for error.

The chart below demonstrates the dependability of varying tracking devices.

(For additional information on the accuracy of different progress indicators, refer to: Are Fitness Trackers Worth It?)

Next, when is tracking genuinely useful?

The positive aspect: Tracking devices furnish us with more data regarding our behaviors and bodies than ever previously.

The downside: Tracking devices can also inundate us with more information than we can effectively manage.

“What’s truly astonishing,” states computer scientist Samantha Kleinberg, “is that even a modest amount of extra information can adversely affect our decision-making.”³

This represents the paradox of tracking: Insufficient detail makes it difficult to make the right choice, but excessive detail does as well.

This can be conceptualized as an inverted U-curve, with the ideal point at the pinnacle.

Nowadays, it’s surprisingly easy to become inundated with information.

Consider the analysis paralysis you experience after reviewing numerous evaluations for taco restaurants in your locality. (All you sought was a decent el pastor, yet now you’re uncertain which taqueria to select!)

Finding the precise amount of information needed to make prudent decisions is an art—especially in health and fitness, where it appears that everyone is striving to provide more science, personalization, and complexity.

However, when all that information becomes confusing and lacks a clear direction, what should you do?

Begin by posing a straightforward question to yourself:

Does tracking improve my well-being and performance?

If the response is a clear yes or no, you determine your next course of action. (Either continue tracking as you have been, or discard the device.)

If your answer is uncertain, here are three signs to assist you in determining whether tracking is advantageous.

Sign #1: Tracking alleviates your stress and affirms your methods.

When Zak’s coach emphasized the advantages of zone 2 cardio, it resonated with him. However, once he commenced running, Zak began to question everything. He felt proud of his capability to

“I was anxious about losing my physique if I ceased tracking macros.”

After years of diligent macro tracking, Dr. Gabrielle Fundaro acknowledged that this strategy was no longer serving her well, yet she felt reluctant to let it go.

With a PhD in Human Nutrition, more than ten years of coaching experience, and a history of competing in six powerlifting events, Dr. Fundaro should have felt confident in her nutritional decisions.

Still, upon deeper realization, she recognized that her self-assurance regarding food was insufficient. For years, she had depended on macro counting to sustain her eating patterns.

It was effective for a while… until it wasn’t.

Dr. Fundaro became fatigued by the ongoing need to balance her macros. She yearned for the liberty to select any dish from a menu without the fear of jeopardizing her health or physique.

The prospect of not tracking, however, was intimidating. She found herself wondering:

“What if I don’t get enough protein and lose muscle mass?”

“What if I eat too much and gain fat?”

“What if I can’t nourish myself without macro tracking? What does that imply about my knowledge of nutrition?”

The more Dr. Fundaro wrestled with macro tracking, the more she sought out a different solution.

She desired a method that would enable her to fulfill her nutritional objectives while also granting her a sense of liberation and tranquility around food.

Calorie counting was not the solution; it felt equally confining, if not more.

Intuitive eating also seemed unsuitable. It heavily depends on a person’s capacity to identify internal hunger and fullness signals, which Dr. Fundaro found difficult after years of relying on external metrics like macro goals. She craved greater structure.

At the gym, Dr. Fundaro began utilizing the Rate of Perceived Exertion (RPE) scale, a resource that assists individuals in evaluating their effort during workouts. This framework is advantageous for safe and effective training tailored to individual capabilities and objectives.

As she implemented the RPE scale, Dr. Fundaro observed enhancements in both strength and recovery. The blend of structure and intuition proved fruitful.

Then, an idea dawned on her:

If RPE could elevate her training, might a comparable method enhance her eating habits?

This insight led to the formulation of the RPE-Eating Scale.

Dr. Fundaro has since applied this approach to assist herself and her clients reestablish confidence and faith in their food selections, boost nutritional awareness, and free themselves from tracking.

(Indeed, Dr. Fundaro now believes in her eating choices without depending on a macro tracker.)

In this article, you will learn how she accomplished this, along with:

• What the RPE-Eating scale includes
• How to implement RPE-Eating
• Utilizing RPE-Eating for weight control
• Assessing whether RPE-Eating is right for you or your clients
• Points to consider if you are doubtful about the idea

What is RPE-Eating?

Created by Gunnar Borg in the 1960s, the Rate of Perceived Exertion (RPE) scale evaluates an individual’s perceived effort during physical activities.

Although Borg’s initial scale spanned from 6 to 20, many modern iterations, including Dr. Fundaro’s version, use a 0 to 10 range.

Here’s the RPE scale as applied in fitness:

Initially applied in physiotherapy

Evaluated by Brian St. Pierre, MS, RD and Helen Kollias, PhD

My Thoughts Were Lost in Disarray.

On a typical Friday evening, my husband and I would deliberate on dinner choices like this:

Me: What about that eatery?

Him: Which one?

Me: The one with peanut shells scattered on the floor? It’s close to… You know, the street where we took the dog to the vet. Does that ring a bell?

Details seemed to disappear into the recesses of my mind, only to pop up hours later when I’d suddenly shout…

“Texas Roadhouse!”

Memory Gaps Are Typical in Midlife.

However, what I faced in my late 40s and early 50s felt anything but typical.

I not only struggled to remember names of restaurants, individuals, books, or films, but my work efficiency was plummeting.

I would sit at my desk, gazing blankly at a document, battling to gather the motivation to type. Everything felt hazy, akin to those sluggish moments in the morning when you’re alert enough to silence the alarm but too drowsy to proceed.

My sharper moments usually occurred in the mornings, when I aimed to pack eight hours of writing into just two or three hours of mental sharpness.

On my darkest days, I awoke shrouded in a fog that never dissipated. Work became unfeasible, and I had no stamina to read or achieve much of anything.

I Sought Guidance from Health Experts.

Three physicians recommended antidepressant medications. I trialed one, but it made me feel worse. I tried another, and then another at a greater dose, yet I felt like a walking corpse. One doctor prescribed a sleep aid, which left me feeling even more lethargic.

My thyroid levels were checked—normal. I wasn’t anemic either. I experimented with dietary supplements, mushroom coffee, and any product labeled as “brain-boosting.”

After nearly two years of consultations with various doctors, I finally met with a gynecologist for my annual evaluation. I mentioned vaginal dryness, which prompted her to inquire about my sleep, mood, energy, hot flashes, and cognitive fog.

“It’s amusing you bring up cognitive fog,” I replied in my typical monotone. “I feel as though I’m hardly functioning.”

By the end of the appointment, I realized I most likely hadn’t been experiencing depression.

What I Was Dealing With Was Menopause.

My gynecologist prescribed estradiol and progesterone.

Within a few days, it felt as if a light switch had been turned on.

I could think clearly again. I could type logically. I could participate in discussions. I could work past lunch.

For the first time in years, I managed to sleep more than two hours straight without waking up.

Menopause Is Not a Health Disorder.

It’s not a sickness.

Rather, akin to puberty, it’s a life phase—a transitional stage.

Once you have gone 12 continuous months without a menstrual period, you enter menopause, and from that moment, you are regarded as “postmenopausal.”

As women approach this transition, hormone levels fluctuate and decline, resulting in various symptoms. Weight gain and a lowered libido frequently receive significant focus.

However, about 40 percent of women report heightened irritability, mood fluctuations, anxiety, fatigue, and challenges with focus during and following menopause, according to the American College of Obstetricians and Gynecologists.^{1 2}

It’s also a period when women are particularly susceptible to developing depression,³ especially if they have a personal history of it.

Before initiating hormone therapy, I often found myself weeping with no clear reason. Everyday sounds—like passing traffic or conversations in a shopping center—felt overwhelming.

I was jumpy, irritable, and anxious about situations that had

“I work alongside coaches and experts.”

Kate Solovieva, a previous psychology educator, is a PN master coach and the chief of community engagement at PN.

This statement has turned into one of her signature lines.

Although Coach Kate has mentored thousands of typical clients, her main concentration is on coaching other coaches.

Through her position as an educator for PN’s Level 2 Master Health Coaching Certification, a facilitator for PN’s unique online coaching groups, and her own private practice, she gathers perspectives on the inquiries and obstacles encountered by both new and seasoned coaches.

Coach Kate is acutely aware of what her fellow coaches are facing.

Having observed the achievements and failures of numerous coaches, she will disclose three frequent mistakes she notices.

Coach Kate’s objective is to support her colleagues in attaining extraordinary success, and through this article, she hopes to help coaches with:

• Overcoming feelings of insecurity and self-doubt to advance their businesses
• Assessing their clients more impartially to better fulfill their needs and goals
• Clearly outlining their roles as coaches (which may differ from typical beliefs)
• Directing their innate passion for a client’s success without feeling burned out

We will examine three typical coaching blunders and how to fix them. Let’s get started.

Coaching mistake #1: Putting coaching ahead of selling

Coach Kate compares a coaching enterprise to a three-legged stool.

• The coaching leg (symbolizing your abilities and knowledge as a coach),
• A selling leg (your capability to promote and draw in clients), and
• An administrative leg (encompassing client appointments, payments, and organizational structures).

“Most newcomers to coaching concentrate on the coaching leg,” Kate points out.

“They desire to become the best coach they can be, which is admirable. However, to truly succeed, knowledge and theory alone are not enough.”

As Kate highlights, “You cannot evolve into the best coach in solitude, simply conversing with yourself in your office.”

Consequently, she urges coaches to resist waiting until they feel entirely knowledgeable before they start selling.

Why?

Coaches who commence selling sooner also start coaching earlier.

Ultimately, they secure an advantage over those who believe they must earn numerous certifications before promoting their offerings.

In contrast, a coach who may not have everything sorted but begins practicing will start developing their business and coaching experience, likely increasing their chances for success.

Solution: Approach as a COACH, not an EXPERT

A prevalent inclination among new coaches is to seek several certifications before they engage in coaching.

“We often hold onto the belief that we’ll reach a level of confidence where we can address any question that comes up,” Kate observes.

As every coach understands, once you communicate what you do, clients will pose questions—many of which you might not be prepared to answer, resulting in discomfort.

(After all, you’re expected to be the expert, right?)

Coach Kate contends that this notion—that you must be a specialist with all the answers—is misplaced.

“When I enter a coaching dialogue, my position isn’t ‘the expert,’” she asserts.

Coaches should have a solid foundational knowledge of nutrition. (For example, if a client asks about adequate protein sources, you should be able to share a few examples.)

However, coaches don’t need to show up with an organized presentation or complete knowledge of every aspect of nutrition or biochemistry. (It’s acceptable if you can’t recollect the omega 3 to omega 6 ratio in flax oil or the details of the Krebs cycle.)

Even when you know the answer, Kate suggests that not providing an immediate response can be more advantageous.

“If a client inquires about seed oils, you might say, ‘That’s

“I’ve just acquired a new Tupperware set that’s BPA-free.”

This remark from my friend Anna caught me off guard.

Anna is a talented attorney, recognized for her analytical skills and capacity to see through nonsense.

Yet, the Anna I was acquainted with seemed to be falling into some concerning traps that appeared to evade her typical skepticism.

She has been attempting to shed around 15 pounds for some time and confided in me about feeling trapped in her journey.

She brought up a new focus: the BPA-free Tupperware set.

“Interesting. What inspired you to go that route?” I asked.

“I’ve been reading up on how microplastics in food containers can interfere with our hormones and contribute to weight gain,” she responded.

I raised an eyebrow.

This comment came right after she discussed her difficulties with consistency at the gym, her frequent dependence on takeout, and sacrificing sleep for late-night scrolling.

So I inquired:

“Have you thought about being more consistent with exercise or preparing more home-cooked meals during the week?”

<pAnna replied:

“Yeah, but I’ve attempted that countless times. If it were that easy, it would have already succeeded.”

We have all experienced this.

We frequently disregard or defer those difficult yet rewarding habit transformations in favor of some niche magical solution that claims to “transform everything.”

We spend hours researching the ultimate workout instead of devoting that time to simply executing the basic exercises we already know.

We hold out for feelings of greater inspiration, motivation, or simply less busyness.

Why do we engage in this behavior?

Purchasing new equipment or trendy supplements feels like making strides.

Watching YouTube videos or reading articles about potential adjustments feels like taking initiative.

And waiting for the “perfect moment” feels warranted.

However, genuine change only occurs when we take consistent, meaningful action.

Humans are ingenious, and we’ve invented many clever methods to evade the simple, unexciting, and challenging actions necessary for authentic transformation.

In this article, we’ll explore how to take a genuine and compassionate look at why you might be distracting yourself from meaningful action.

You’ll uncover:

• What the most influential health habits are
• Three common obstacles to achieving lasting progress
• A 4-step framework to initiate positive, effective action
• How to sustain consistency and achieve your goals

The crucial actions you know you ought to take (but probably aren’t doing consistently)

We all acknowledge the fundamental health habits:

Exercising for at least 30 minutes daily, engaging in moderate-to-vigorous activities, including both aerobic and strength training.

Eating predominantly nutritious, minimally-processed foods. If 80 percent of your diet is made up of whole or minimally-processed foods, you’re on the right path. (In other words, “perfection” isn’t necessary; pizza can fit into a healthy diet.)

Consuming adequate protein to support muscle mass, regulate appetite, and achieve body recomposition goals, if relevant. Aim for roughly 1.2 to 2.2 grams of protein per kilogram of body weight (for most individuals, this translates to about 4-6 palm-sized servings of lean protein each day).

Prioritizing seven to eight hours of quality sleep. While you can’t always manage sleep quality, having a wind-down routine before bed and waking up at the same time each day can assist.

Minimizing or avoiding excessive consumption of alcohol or drugs, including cigarettes. It’s not enjoyable, but it’s for a good cause.

We could easily incorporate other aspects like fostering positive social relationships and handling stress, yet just the above list is rarely fully achieved.

In fact, only six percent of Americans engage in all five of these essential health behaviors.