Spaghetti squash (Cucurbita pepo) is a fall and winter squash variety that offers a nutty flavor and impressive nutritional profile. It is closely related to pumpkin, zucchini, and other types of squash. Traditionally, it is yellow and oblong in shape, but it can come in various shapes and colors, ranging from dark orange to white. It is naturally rich in fiber, beta-carotene, vitamin c, and other vitamins and minerals that we will highlight in this article. 

Before we detail the health benefits of spaghetti squash, we have to cover the name. When you cook spaghetti squash, it shreds into strands that resemble spaghetti noodles. Overcooking it, however, can turn the squash’s flesh into a mushy substance, not strands. It is a low carb and low calorie alternative to traditional pasta that comes with a whole lot more health benefits. The nutritional content of one cup of cooked spaghetti squash provides the following:

• Calories: 42
• Carbs 10 grams (g)
• Fat: 0.4 g
• Fiber: 2.2 g
• Protein: 1 g
• Vitamin C: 6% of the daily value (DV)
• Vitamin B6: 9% of the DV
• Niacin: 8% of the DV
• Manganese: 7% of the DV
• Pantothenic acid: 11% of the DV

Spaghetti squash also contains small amounts of magnesium, potassium, calcium, folate, thiamine, and iron. Continue reading to learn more about the health benefits of this unique squash. 

May Aid Digestive Health

Spaghetti squash is a great source of fiber, offering 2.2 g in one cooked cup, which satisfies 9% of the DV of fiber. Supplying the body with enough fiber can help optimize digestive health by keeping things moving. For this reason, nutritionists suggest that you find more ways to incorporate spaghetti squash and other fibrous foods into your daily diet. 

Boosts Bone Health

Spaghetti squash contains manganese, calcium, and magnesium, three minerals that are necessary for strong, healthy bones. It also contains vitamin C, which boosts collagen production, which supports bone structure. Collectively, all of these nutritions contribute to healthy bone density and work to reduce the risk of bone-related health conditions, such as osteoporosis. 

Helps Support Vision

Most fall and winter squash varieties, including spaghetti squash, contain an impressive amount of beta-carotene, which converts to vitamin A in the body. Vitamin A is integral for maintaining healthy vision. Some research shows that it helps protect night blindness. Spaghetti squash also contains lutein and zeaxanthin, two antioxidants that protect the eyes from sun damage and oxidative stress. The vitamin C in spaghetti squash also works to reduce the risk of cataracts and age-related macular degeneration. 

May Boost Metabolism

Vegetables can help boost your metabolism, and spaghetti squash is no exception. Nutritionists attribute this ability to the high B-vitamin content, specifically vitamin B6. B vitamins help convert food into energy, which aids the metabolism of fats, carbohydrates, and proteins. Additionally, the rich fiber content helps regulate blood sugar, which also promotes a steady supply of energy throughout the day. 

May Reduce The Risk Of Chronic Diseases

As discussed in this article, spaghetti squash contains myriad antioxidant compounds, including vitamin C and carotenoids. These antioxidants work to fight oxidative stress and aid inflammation reduction. The fiber helps to lower cholesterol and regulate blood pressure, while potassium works to maintain healthy blood pressure. All of these things help to keep chronic diseases at bay, especially inflammation-related conditions like heart disease, diabetes, and certain types of cancer.

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It is no secret that antidepressants can cause weight gain, which is one reason people want to avoid them. A recent study highlighted exactly which antidepressants are more likely than others to increase body weight. Researchers examined the electronic health records of more than 183,000 people (aged 18 to 80) in the United States taking antidepressants for the first time. The team tracked overall weight for 24 months. 

Researchers compared various drugs to Zoloft, the most readily prescribed antidepressant among study participants. After six months, Zoloft users gained half a pound, and people taking Prozac experienced similar weight gain. Those prescribed Cymbalta, Paxil, and Celexa gained a little more on average. Lexapro users experienced the most weight gain of 1.4 pounds at the six-month mark. That number increased to 3.6 pounds after 24 months. Although people taking Wellbutrin did not experience weight gain at six months, they did gain a pound after 24 months. 

Researchers suggest that people who experience unwanted weight gain as a side effect of taking antidepressant are less likely to continue taking medication. That is why study authors wanted to compare weight gain across first-line antidepressants. Understanding this may help inform clinicians to make the best decisions for the overall health of their patients. 

Why Is Weight Gain A Common Side Effect?

The exact mechanism for weight gain is not fully understood, and it wasn’t explored in the study. Some researchers suspect a few reasons as to why antidepressants may cause some people to gain weight. Health experts believe that it has to do with an increase in serotonin, the chemical that plays a role in overall mood. 

Lexapro, Prozac, Paxil, and Celexa all raise serotonin levels. Similarly histamine receptors, such as tricyclic antidepressants, raise serotonin levels. Increasing serotonin can enhance a person’s appetite and cravings for carbohydrate-rich foods. Additionally, some research suggests that certain antidepressants can change metabolism by slowing metabolic rate. They may also influence insulin, make people sluggish and lazy, and promote fat storage. 

It is possible for some people to lose weight once they get off antidepressants, but that isn’t feasible for everyone. Some changes that result from taking antidepressants take a long time to wear off, for example, metabolic changes. The extent of weight loss after you discontinue antidepressants can vary depending on medication use, metabolic changes, and overall lifestyle. 

Balancing Weight Gain With Other Factors

According to health experts, weight gain is a factor to consider when deciding on an antidepressant. Not only can weight gain increase feelings of depression, but it can also exacerbate underlying medical conditions, including diabetes, cardiovascular disease, or hypertension. Someone who is depressed may also feel overwhelmed by having to manage weight, in addition to their mental health. For this reason, clinicians need to be careful about addressing these concerns prior to prescribing antidepressants. 

Each class of antidepressants works differently, so medical professionals should consider a person’s symptoms and medical history. People with a history of seizures, eating disorders, or those who abruptly quit alcohol or sedatives should not take Wellbutrin. The reason for that is because it can increase the risk of seizures and cause other symptoms, including anxiety, insomnia, and risk of hypertension.

The good news is that antidepressants aren’t necessary for everyone. There are various actions a person can take to reduce symptoms of depression, with therapy being a great one. The main thing that mental health experts want is for people to take action. If you are struggling with depression, do not avoid mental health treatment options, especially if the fear is weight gain. There are many methods to treat depression, and medication isn’t always the answer. Additionally, it may not be the answer for you. Do your research and talk to your healthcare professionals to see what the right option is for you if you have depression.

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Ozempic, and other glucagon-like peptide 1 (GLP-1) drugs are intended to help lower blood sugar, but many people use them to lose weight. In fact, they are hailed for their ability to promote rapid weight loss. For anyone using Ozempic, or other GLP-1 drugs, it’s possible to experience a weight loss plateau before achieving the goal weight.

Early rapid weight loss seems too good to be true when you begin using Ozempic. That is because losing weight proves difficult for many. When the weight keeps falling off, though, you expect it to continue uninterrupted. That is an unrealistic dream, as anyone can experience a weight loss plateau, no matter how they are losing weight. The thing is that the plateau catches you off guard. 

What Is An Ozempic Weight Loss Plateau?

This is just like any other weight loss plateau, in that you reach a point when the weight loss slows or stops. The only difference is that the weight loss stops despite still taking the Ozempic medication. Part of this is because people typically lose water weight in the initial stages of weight loss. They then lose some muscle, which helps to burn calories. As you lose muscle mass, metabolism slows down, which affects how many calories you burn. There is an additional process, thermogenesis, which can occur if the decrease in metabolism is greater than expected based on weight lost. 

Like any weight loss plan, though, the body adjusts at a certain point. In the case of an Ozempic plateau, the body adjusts to the effects of GLP-1. Weight loss will slow and eventually stop, but this is very common and to be expected if taking Ozempic. Since GLP-1 drugs are relatively new, though, there is not a lot of long-term data on this subject. Some short-term studies found that both Wegovy and Ozempic resulted in a weight off plateau after one year of use. More research is needed to determine the percentage of people to experience this. 

Is It Common For Ozempic To Stop Working?

It is very normal for weight loss to eventually slow or stop when taking a drug like Ozempic. Weight loss plateaus happen all the time, regardless of the weight loss method. GLP-1 Drugs  like Ozempic and Wegovy can produce dynamic weight loss. That’s why people get confused when they hit a weight loss plateau. 

The reason that a plateau can occur is because the metabolism slows down as people shed weight. That makes it harder to lose weight after the initial weight loss. Hormones that regulate weight can respond to weight loss by telling the body to eat more and reduce feelings of fullness. Basically, the body works against your efforts to lose weight, making it harder to lose weight. Additionally, the hormone signals get stronger as you continue your Ozempic journey, which can make losing weight challenging at a certain point. 

How To Overcome The Plateau

Typically, you have to switch up your diet and exercise habits when you encounter a weight loss plateau. In the case of an Ozempic plateau, you may need to see your doctor. It’s possible that you may need to adjust your medication dose or make certain lifestyle changes, such as focusing on sleep, managing stress more efficiently, and increasing the number and intensity of your workouts. 

Some people may decide to stop taking their medication altogether. That can usually lead to weight gain, so speak with your doctor before you quit cold turkey. The mechanisms of the medication are effective for weight loss, so you may need to continue it to manage obesity. If you want to taper off, then consult how to get off and transfer to a new weight loss plan, as Ozempic isn’t the only way to get healthy. The Full Body Cleanse, for example, has been highly effective for millions of people around the world! Consider the following if you want to overcome a plateau:

• Change your exercise routine and devote more time to your workouts. Consider adding weight lifting or strength training movements to build lean muscle. High-intensity interval training may also be beneficial. 
• Eat more protein, as it helps you build muscle, which can help the body burn more calories. 
• Drink more water to help suppress your appetite, while simultaneously boosting your ability to engage in physical activity. 
• Focus on getting more sleep, as quality sleep can help you consume fewer calories. Set up a regular sleep schedule, waking up and going to bed at the same time every day for a healthier circadian rhythm. 

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During the summer months, it seems fitting to indulge in a spicy and sweet symphony of flavor that simultaneously refreshes the palate. Even though the ingredients, flavors, and textures are diverse, they somehow form a beautiful marriage to satisfy you taste buds. Not only is this simple cucumber mango salad a tantalizing treat, but it also provides you with essential vitamins and minerals. Each bite packs a healthy dose of vitamin C and other antioxidants that help boost immune function!

Don’t be afraid of the spicy cayenne dressing, which awakens your senses. The capsaicin in cayenne helps to get your metabolism firing on all cylinders and helps to encourage healthy circulation. Don’t be afraid that the hot cayenne because it will not cause you to overheat. Cucumber’s cooling crunch provides a pleasant respite from the intense summer heat. Researchers have also noted that some nutrients in mangos may help soothe lingering stress or anxiety. Is this a salad or a bowl of health benefits?

The great thing about a salad is that it does not have to contain lettuce or other traditional “salad” ingredients. You can make a salad your own with the ingredients you have on hand. That’s how this recipe came to be! Use what you have and the possibilities are endless. You may just surprise yourself with an incredible creation that becomes a staple recipe in your rotation.

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Most people have seen the dark side, that is, the inevitable, lethargic, and sick feeling of a hangover that results from too much drinking. The older you get, the fewer drinks it takes to cause a hangover. You don’t simply bounce back like you did when you were in your 20s. They can hinder your daily activities and lead to symptoms that include stomach pain, nausea, light sensitivity, irritability, headache, thirst, anxiety, and even vertigo. 

Hangover symptoms peak when the body’s blood alcohol concentration (BAC) returns to zero. These symptoms can last for a couple hours, a full day, or even longer. There is no cure for a hangover, but certain foods and beverages can help ease symptoms and help you feel better. This article aims to highlight the best foods and beverages to consume to ease your hangover. We won’t cover this in the following list, but water is a necessity to bring you back to life. Alcohol dehydrates the body, so rehydrating with water and electrolytes can help revive you and reduce the severity of hangover symptoms. 

Coconut Water

Yes, we just mentioned drinking water, but drinking electrolyte-rich beverages is equally important to your recovery. Coconut water contains potassium, sodium, magnesium, and phosphorus, all of which are electrolyte. Although there are no studies that indicate the direct effects of coconut water on hangovers, some research suggests that coconut water can help restore fluids lost due to illness or exercise. Drinking coconut water may help replenish electrolytes and increase hydration during a hangover. Replacing electrolytes will not get rid of the hangover, though. 

Bananas

One cup of sliced bananas contains 537 milligrams (mg) of potassium. As previously mentioned, potassium is a valuable electrolyte, and it can also help keep blood pressure levels in check. Eating a banana may help reduce hangover symptoms by replenishing electrolyte levels, although this is not scientifically backed. 

Asparagus

The flavonoids in asparagus may enhance the activity of enzymes in the body that work to break down alcohol. Research suggests that certain compounds in asparagus also work to protect the liver from the toxic effects of alcohol and other harmful substances. 

Legumes

Lentils, beans, and other legumes are rich in zinc, a mineral that can effectively metabolize alcohol. According to research, zinc helps the body metabolize alcohol more quickly, and consuming zinc-rich foods help make hangover symptoms less severe. Click here to learn about more plant-based sources of zinc. 

Mango

In studies on mice, mango was able to effectively reduce blood alcohol levels and increase alcohol metabolism. Does this translate to humans? Unfortunately, there isn’t research on how mango’s ability to do this in humans. Researchers believe that mango’s metabolites, such as fructose, may help stimulate alcohol metabolism in the body. 

Sweet Potatoes

Sweet potatoes contain a lot of vitamin A, which is known for its antioxidant and anti-inflammatory properties. According to nutritional data, one five-inch sweet potato contains 922 micrograms (mcg) RAE (retinol activity equivalents) of vitamin A. Because hangover symptoms are largely related to inflammation, consuming foods with anti-inflammatory properties may help. Consume sweet potatoes, turmeric, ginger, and other anti-inflammatory foods to right the ship!

Ginger

Ginger is great for both soothing an upset stomach and sore throat. Since alcohol can cause an upset stomach, adding it to your food may help reduce the severity of hangover symptoms, such as nausea or stomach pain. Ginger goes great in smoothies, in stir-fries, or even sliced and added to sparkling water. Studies show that the antioxidant properties in ginger help protect against lung, liver, and kidney changes caused by alcohol consumption.

Korean Pear Juice

It should be noted that this is on the list only because the effects were backed by a small study. Study authors noted that Korean pear juice significantly reduced the severity of hangover symptoms and helped lower blood alcohol levels. The juice improved symptoms such as memory impairment, light and sound sensitivity, and the difficulty concentrating.

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Can we safely call this the “Superhero Sipper” smoothie? Well, the great thing is that we don’t need to ask for permission to praise the healthy powers that fruits and vegetables offer! This green smoothie is a refreshing blend of cucumber, apple, kale, ginger, mint, and lime, and it will save the day…and potentially your health. This incredible combination of ingredients contains some impressive health benefits that will make you feel like a superhero.

A Little About The Ingredients

• Persian cucumber: These cucumbers are crunchy and crisp, providing lots of water to help you replenish bodily fluids. It also contains vitamin C, which works to enhance the health of your skin.
• Kale: The mighty, powerful super green goddess of the smoothie world. Kale is naturally rich in iron, protein, vitamin K, folate, magnesium, and other antioxidants that help contribute to glowing skin and better immune function. Just make sure that you discard the thicker stems, otherwise your smoothie will have a bitter taste.
• Apple: For a slightly tart yet sweet flavor, we recommend that you choose a Granny Smith apple, but you can opt for the apple of your choice, especially if you have one on hand already. Apples provide lots of fiber, which helps to keep the digestive system functioning smoothly. It also helps you stay full between meals.
• Ginger: Offering a spicy kick that’ll get your heart pumping and your metabolism fired up, ginger makes for a wonderful addition to this smoothie. Exhibiting anti-inflammatory, antioxidant, and antibacterial properties, ginger may help reduce inflammation and pain in the body.
• Lime: This is the zesty zinger that adds a burst of citrus to this smoothie. Believe it or not, fresh lime juice helps promote alkalinity within the body, despite containing citric acid. Lime juice is rich in vitamin C and other antioxidants that may help fight off colds and infections.

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Time-restricted eating is an eating pattern that focuses more on meal timing than caloric intake. You may be more familiar with intermittent fasting, which is a form of time-restricted eating. A person following this eating pattern will eat within a specific time frame every day. More often than not, the eating window ranges from six to twelve hours a day. During the remaining hours of the day, zero-calorie beverages, such as water or sparkling water are permitted. Some people also drink plain black coffee or unsweetened tea. 

A lot of people use time-restricted eating to promote weight loss. Although it is effective for some people, this eating pattern doesn’t always help everyone lose weight. Recent studies found that people of different ages and levels of health experience different benefits from time-restricted eating. Some people may improve gut microbiome, while others may experience improved body composition or a reduction in diabetic symptoms. 

Can Time-Restricted Eating Support Sleep?

More recently, researchers found that time-restricted eating may promote better sleep and overall quality of life. Eating during a longer window, or regularly changing that window, has the opposite effect. Some people keep their feeding window at four to six hours per day, but that isn’t feasible for the average person. Experts note that sticking to an eight- to 12-hour feeding window is more ideal and easily attainable. 

How does time-restricted eating impact sleep? Researchers attribute this benefit to the way it supports the body’s circadian rhythm, or internal clock. When you eat, exercise, and expose the body to light at the same time every day, the body can get used to a routine. Once the body gets used to this routine, you can fall asleep more easily and wake up at the same time every day. Experts note that establishing delineated times when you eat and fast is necessary for healthy metabolism and good sleep, from a chronobiology perspective. 

A sample eating window could be between 10 a.m. and 8 p.m. Eating full meals during set times and reducing snacking, nibbling, or grazing, may also help you promote sleep. If you are a snacker and eat throughout the day, you may have difficulty sleeping or poor sleep quality. 

What Should You Eat During Your Feeding Window?

What do you put on your plate during your daily eating window? Limiting your eating time does not give you the go-ahead to eat whatever you want. You could very easily consume upwards of 3,000 calories in a 10- to 12-hour eating window. Sleep experts suggest that you steer clear of any foods that are high in trans or saturated fats and refined carbs. 

Existing data indicates that diets rich in carbohydrates contribute to drowsiness and fragmented sleep. This primarily has to do with the way the body metabolizes simple carbs. By avoiding foods that contain simple carbs or unhealthy fats, you may experience better sleep quality. A recent review found that a Mediterranean-inspired diet, which is rich in lean protein, fruits, vegetables, fiber, healthy fat, and anti-inflammatory properties, is associated with better sleep quality. 

Experts suggest enjoying most of your plant-heavy meals earlier in the day because delayed eating may disrupt the circadian rhythm. Stop eating at the same time every night, ideally three hours before bedtime, so that you can give your body lots of time to digest before sleep. The body responds positively to this type of routine and may help you experience an easier time falling asleep.

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With summer just around the corner, there has never been a better time to get healthier. Plus, the warmer weather calls for more refreshing recipes, and this green smoothie fits the bill. You can slurp up this low-calorie, nutrient-dense smoothie in no time! And do you want to know the best part? It can help you stay hydrated and may even help you slim down.

Pineapples offer a sweetly tart tropical flavor and make for a great summertime snack. They are naturally rich in bromelain, an enzyme that works to boost metabolism. When your metabolic rate is higher, the body can burn more calories at a quicker rate. Bromelain also works to aid digestion, helping your body absorb nutrients from the foods you eat more efficiently. Pineapples are also rich in fiber, which helps you feel fuller for longer. That means that you’ll be less likely to eat excess calories.

Much like spinach and pineapple, grapefruit is also a weight loss-friendly food. Grapefruit also contains fiber, offering two grams per half a grapefruit, which is the amount this recipe calls for. Grapefruit also contains a lot of water and very few calories, two characteristics known to help with weight loss. One study found that people experienced a reduction in waist size when they consumed grapefruit daily with their meals. That said, study authors didn’t notice significant differences in waist sized reduction between participants who ate grapefruit and those who drank water. More research is necessary but the initial research is promising.

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Listen to any number of podcasts these days and you’ll likely hear someone talk about their ice bath or cold plunge. Health gurus and average Joes alike swear that submerging their bodies in cold water promotes better mood, more energy, heightened recovery, and less anxiety. The benefits may change from person to person, but one thing is for certain: cold plunges are not accessible to everyone. 

It’s safe to say that the average person doesn’t have a few thousand dollars to drop on a cold plunge. It’s also safe to say that nobody wants to go buy bags of ice at the store every day, nor do they want to buy a commercial-grade ice maker for a makeshift cold plunge. That begs the question: can you achieve the same benefits by standing in a cold shower? Experts believe that cold showers count as a form of cryotherapy, so long as the temperature is cold enough (between 50-59 degrees Fahrenheit. Continue reading to learn more about the benefits of cryotherapy. 

It May Boost Metabolism

When you expose the body to cold temperatures, you can increase the metabolic rate and activate brown adipose tissue, both of which aid weight management. According to a 2022 study, immersing the body in cold water seems to transform adipose tissue, in addition to reducing insulin resistance. The combination of these benefits may also have a positive effect on cardiovascular health and metabolic diseases. 

It May Enhance Circulation

Doctors explain that cold exposure prompts immediate vasoconstriction followed by vasodilation, which improves blood flow to all organs. That is why a lot of people use cold plunges to accelerate exercise recovery. Although cold seems to reduce muscle soreness, it is unclear if the cold benefits muscle function. Improving circulation, regardless of athletic level, is beneficial. When you improve blood flow throughout the body, you help deliver fresh blood and oxygen to major organs, which helps them function optimally.

It May Beautify You

Cryotherapy will not turn back the hands of time, but it may positively impact your hair and skin. Cold water seals hair cuticles and helps lock moisture into hair strands. Additionally, the cold helps the scalp retain moisture content, while hot water strips it of its natural oils. The cold temperature strengthens hair cuticles to strengthen them and keep them healthy over time. Cold temperatures may also benefit people with inflammatory skin conditions, such as eczema, psoriasis, or rosacea. Hot water can dry out the skin and cause slushing, which may pronounce redness in those struggling with it already.

It Can Encourage A Breathwork Practice

When you are in the cold, you have to steady your mind and control your breath. The power of controlling your breath can help you embrace the cold and know how to stay calm in the water. When you can control your breath, you can regulate your stress and stay calm in extreme conditions, such as the frigid water. The more you expose the body to cold and breathe through it, the easier it becomes. 

Are Cold Showers Cold Enough? 

Most of the existing research on cold water immersion therapy is focused on cold plunging or being in a cryochamber for a few minutes. Some studies have found that cold showers are a legitimate form of cryotherapy, provided the water temperature can be between 50-59 degrees Fahrenheit or colder. Some experts believe that cold showers fall under the cold water immersion umbrella.

Getting in a cold shower will have a similar effect to entering a cold lake, ocean, or pool. You don’t get cold as quickly as if you were to enter a cold plunge, but you can still reap some benefits. The last thing to remember is to have access to a heat source after stepping out of the cold shower, so that you can bring up the body’s core temperature to normal range. If you don’t bring core temperature back up after any type of cold immersion therapy, you increase the risk of hypothermia. 

How Long Do You Remain In The Cold Shower?

Typically, you remain in a cold plunge or cryochamber for three minutes. Since a shower does not get as cold, how long do you stand in the water? One study found that 10 minutes of cold exposure can aid muscle recovery, but that’s a long time to just let water run. If you want to reap the brain boosting benefits, the study found that you may only need five minutes or less in the cold. Other research says that two to three minutes of cold exposure is sufficient. Start off with less time in the cold and gradually increase the time.

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Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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