When it comes to vegetables, it’s generally not difficult to determine which ones are good for you, right? Unfortunately, this simplicity doesn’t carry over to vegetable oils. Today, let’s simplify the complex world of vegetables oils.

Vegetables oils are edible oils extracted from plants. While we use them in cooking and baking, most of our vegetable oil consumption comes from processed foods such as fast food, packaged foods and snacks, salad dressings, and condiments. One reason we see them in these forms is that they are used as preservatives to extend shelf life.

What makes it confusing is that not all vegetable oils are created equal. How they are processed determines whether your body’s response is inflammatory or anti-inflammatory. So, how can you tell if the oil you’re using is healthy?

The refining process generally uses a chemical solvent to extract the oil from plants. The process of purifying the oil, refining the oil,and sometimes chemically altering the oil makes these types of oils unhealthy for the body. Some examples of these oils are soybean oil, corn oil, canola, cottonseed oil, hydrogenated oils, peanut oil and grapeseed oil.

Look for labels such as “cold-pressed,” “extra virgin” or “unrefined.” These oils are healthier as they are created by crushing or pressing the plants or seeds without the use of harmful chemicals. These oils include olive oil, avocado oil, and coconut oil. However, it’s been found that coconut oil can increase LDL (the bad) cholesterol. So, if you are at risk for heart disease, limiting its use could be beneficial.

All vegetable oils are labeled and considered “heart healthy.” This is because these oils are polyunsaturated fats, which are considered healthier for your heart than saturated fats which comes from animal fats and coconut oil. So yes, corn oil or soybean oil is deemed healthier than a saturated fat such as coconut oil. But, is that really the case?

These claims are looking at the type of fat, but not the plants origin, the processing to create the oil, or the volume of consumption. Don’t be fooled by these simple health claims as refined corn oil, canola oil and soybean oil which are largely used in the food industry should be avoided in your diet as they are very inflammatory for the human body.

Just as you check for refined sugar, it's also important to read labels to see what oils are used in your 'healthier' chips, crackers or processed foods. Choose products made with healthier oils like olive or avocado oil.

Using oils with high smoke points for high-temperature cooking reduces the risk of producing harmful compounds. Using olive oil on high heat doesn’t allow the healing benefits of olive oil to reach the body. The best cooking oil options are avocado oil, coconut oil and ghee as these are all high heat oils.

Don’t be fooled by marketing advertisements stating vegetable oils are the healthiest oils to be using. Instead, use these tips to get started in choosing healthier vegetable oils as they are not all created equal.

Fran Sutherlin, RD, MS is a local registered dietitian, digestive health coach, speaker, and owner of Sustainable Nutrition. She can be reached at 444-2122 or fran@fransutherlin.com.