Oils
What is Oil?
Dietary fats are required for a healthy, high-quality diet. Choosing oils that are higher in unsaturated fats are known to have better health benefits for children with autism and ADHD.
Oils are fats that are liquid at room temperature.
Oils come from various sources such as nuts, seeds, fruits and vegetables. [14]
Even though we tend to classify fats as one or the other (olive oil is monounsaturated, coconut oil is saturated, etc.), all fats are a combination of all three types of fatty acids, with the predominant type giving rise to its common classification.
Each type of fat in the oil will play a different role in the body.
Each oil has unique properties such as flavor, smoke point, fat and antioxidant content that make it ideal for various cooking scenarios.
In order to extract oil from these sources they must be processed and may be either refined or unrefined
Some oils, such as high quality, unrefined, extra virgin olive oil, are naturally high in antioxidants. These natural antioxidants help to make the oil more stable and thus more suitable for cooking.
Types of OIls
Oils from Nuts:
Walnut oil
Peanut oil
Almond oil
Hazelnut oil
Oils from Seeds:
Sesame seed oil
Sunflower seed oil
Flaxseed oil
Rapeseed oil (Canola oil)
Grapeseed oil
Cottonseed oil
Pumpkin Seed oil
Oils from Fruits:
Oils from Legumes:
Soybean oil
Saturated vs Unsaturated Fats
Saturated fat is a type of fat found in the diet, mostly from animal sources. It's one of the “unhealthy fats”, along with trans fat. Most of the time, these fats are solid at room temperature.
Examples: beef, pork, poultry with skin, full-fat dairy products, coconut and palm oil, fried foods [15]
Coconut oil is believed to be an “exception” that still provides many health benefits due to its Medium Chain Triglycerides. Read more on coconut here.
Eating foods high in saturated fat can increase bad cholesterol levels and negatively impact your overall health
Unsaturated fats are healthy fats, mostly from plant sources. These fats are liquid at room temperature. There are two types of unsaturated fats:
Monounsaturated fat (Omega-9 fatty acid)
Omega-9s are also non-essential, meaning our bodies can create them from the food we eat. They are known to:
Boost the immune system
Increase energy levels
Improve brain function
Examples of Monounsaturated oils
Polyunsaturated fat (Omega-3 and Omega-6 fatty acids)
Omega-3s are essential, meaning our bodies don’t produce them, we must get them from our diet. They are important for:
Brain health
Attention and focus
Supporting brain development [12]
Improving mental health [13]
Reducing inflammation [11]
Omega-6s are a polyunsaturated fat and is considered an essential nutrient since it cannot be created in the human body [10].
When eaten in moderation and in place of saturated fats, they may be beneficial, but when consumed in large amounts they can be pro-inflammatory.
Consume fewer omega-6 fatty acids, which are mainly found in:
Sunflower, Soybean, Sesame, and Corn oils
Important Terms to Know When Cooking With Oils
Refined
Refined oils are processed with various treatments such as temperature, solvents, or bleaching to remove undesired elements
Higher smoke points (more heat stable)
Less flavor and nutrients
Less expensive
Longer shelf life
Unrefined
Unrefined oils are preferred as they are minimally processed using mechanical pressure and low temperature control conditions
Also referred to as “virgin” or “extra-virgin”
Lower smoke points (less heat stable)
High quality flavor and nutrient-rich
Shorter shelf life
Expeller pressed
Expeller pressed oils are squeezed from the seed, nut, or pod through a barrel like cavity using continuous friction and pressure
Direct heat is not applied, however the process can cause temperatures to reach 140-210º F
No chemicals are used
Since expeller pressed oils reach a slightly higher temperature during processing they may retain less antioxidants as compared to cold pressed oils.
Cold pressed
Cold pressed oils are extracted through pressure or crushing without the use of any heat or chemicals
This process is very simple and thus retains more antioxidants than oils extracted with higher heat processes
Cold pressed oils are best used for low to no heat cooking, such as in salad dressings
Hydrogenated
Hydrogenation is a process where manufacturers add hydrogen to liquid oils to turn it into a solid fat at room temperature
This helps to keep the oil fresher longer and extend the shelf life.
Hydrogenated oils can be partially or fully hydrogenated
The process of hydrogenation produces trans fats
Trans fats have been closely linked to poor heart health and negative metabolic markers such as elevated cholesterol
Trans fats should be avoided entirely
How to Cook With Oils
The smoke point of oil is the temperature at which it begins to smoke or burn. When heating an oil past its smoke point, harmful compounds are released and many nutrients are lost. Different oils have varying smoke points due to their chemical composition. Certain oils are better suited to higher-temperature cooking [6].
High Smoke Point (>400º F). These oils are best for sautéing, searing, deep frying, grilling, and any other high heat cooking methods
Medium Smoke Point (225ºF - 400º F). These oils are best for baking, sautéing on medium/high heat, simmering, marinades, sauces, and dressings
Coconut Oil - 350º F
Hemp Seed Oil - 350º F
Corn Oil (unrefined) - 350º F
Peanut Oil (unrefined) - 320º F
Extra Virgin Olive Oil - 320º F
Low Smoke Point (<225º F). These oils are best for cooking at low-medium heat, sautéing, sauces, dips, salad dressings, or drizzled over already cooked food
Flaxseed Oil (unrefined)- 225º F
Canola Oil (unrefined) - 225º F
Nutritional Considerations for Oils
The recommended ratio of omega 6 to omega 3 fatty acids is 4 to 1, however the Western diet follows a ratio closer to 10-50 to 1.
For this reason, emphasize more omega-3 fatty acids, which are found in:
Olive Oil
Flaxseed oil
Choose oils high in monounsaturated fat (omega-9 fatty acid) and polyunsaturated fat (omega-3 fatty acid), low in polyunsaturated fat (omega-6 fatty acid) and low in saturated fat. These include:
Olive oil
Avocado Oil
Sesame Seed Oil
Walnut Oil
Macadamia Nut Oil
Almond Oil
An allergic reaction to a certain food can also be triggered by the oil derived from that food.
Unrefined oils are more likely to cause an allergic reaction, while refined oils may be less likely to.
Always check the ingredient label prior to purchasing an oil to ensure it has not been mixed with a refined oil or diluted with other ingredients/oils.
Hydrogenated oils and Trans fats should be avoided entirely.
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Oils & Autism in the Research
There are no current studies on autism and cooking oils, however there is research done on the relationship of omega-3,6,9 fatty acids in both autism and ADHD.
Omega-3 Fatty Acids
Omega-3 polyunsaturated fatty acid deficiency has been linked to a variety of disorders, including attention deficit hyperactivity disorder (ADHD), depression, schizophrenia (SCZ), and autism spectrum disorder (ASD). [8]
Numerous studies have demonstrated a negative relationship between low levels of omega-3 fatty acids and ADHD symptoms such as inattention and hyperactivity [8].
Omega-3 fatty acids have been found to help individuals with attention deficit/hyperactivity disorder (AD/HD), autism, dyspraxia, dyslexia, and aggression in double-blind, randomized, controlled trials [9].
Low consumption of omega-3s has been linked to increased risk of mental health conditions such as ADHD, autism, bipolar disorder, and depression. Increasing omega-3 consumption has shown improvement in such conditions [4].
Cooking with oils that are rich in omega-3 fatty acids can be beneficial to children with autism and ADHD.
To learn more on omega-3s, read the omega-3 note
Combination of Omega-3, Omega-6, and Omega-9 Fatty Acids
Patients receiving Omega-3-6-9 showed considerable improvement in ASD symptoms. [3]
Some studies show a combination of Omega-3, Omega-6, and Omega-9 fatty acids have been effective in treating ADHD hyperactive behaviors. [3]
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[1] Lin, Lin, et al. “Evidence of Health Benefits of Canola Oil.” Nutrition Reviews, Blackwell Publishing Ltd, June 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3746113/.
[2] K;, Ouzir M;Bernoussi SE;Tabyaoui M;Taghzouti. “Almond Oil: A Comprehensive Review of Chemical Composition, Extraction Methods, Preservation Conditions, Potential Health Benefits, and Safety.” Comprehensive Reviews in Food Science and Food Safety, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/34056853/.
[3] Keim, Sarah A, et al. “ω-3 And ω-6 Fatty Acid Supplementation May Reduce Autism Symptoms Based on Parent Report in Preterm Toddlers.” The Journal of Nutrition, Oxford University Press, 1 Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6251698/.
[4] DiNicolantonio, James J, and James H O'Keefe. “The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.” Nutrients, MDPI, 4 Aug. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/.
[5] Staff, Author. “Ask the Expert: Concerns about Canola Oil.” The Nutrition Source, 21 Dec. 2018, www.hsph.harvard.edu/nutritionsource/2015/04/13/ask-the-expert-concerns-about-canola-oil/.
[6] Dhaka, Vandana, et al. “Trans Fats-Sources, Health Risks and Alternative Approach - A Review.” Journal of Food Science and Technology, Springer-Verlag, Oct. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/.
[7] Dupont J;White PJ;Carpenter MP;Schaefer EJ;Meydani SN;Elson CE;Woods M;Gorbach SL; “Food Uses and Health Effects of Corn Oil.” Journal of the American College of Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/2258533/.
[8] Agostoni, Carlo, et al. “The Role of Omega-3 Fatty Acids in Developmental Psychopathology: A Systematic Review on Early Psychosis, Autism, and ADHD.” International Journal of Molecular Sciences, MDPI, 4 Dec. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5751211/.
[9] PM;, Kidd. “Omega-3 DHA and EPA for Cognition, Behavior, and Mood: Clinical Findings and Structural-Functional Synergies with Cell Membrane Phospholipids.” Alternative Medicine Review : a Journal of Clinical Therapeutic, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/18072818/.
[10] Whelan J. The health implications of changing linoleic acid intakes. Prostaglandins Leukot Essent Fat. Acids. 2008;79:165–167. doi: 10.1016/j.plefa.2008.09.013.
[11] Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
[12] Innis SM. Dietary omega 3 fatty acids and the developing brain. Brain Res. 2008;1237:35-43. doi:10.1016/j.brainres.2008.08.078
[13] Adams JB, Audhya T, Geis E, et al. Comprehensive Nutritional and Dietary Intervention for Autism Spectrum Disorder-A Randomized, Controlled 12-Month Trial. Nutrients. 2018;10(3):369. Published 2018 Mar 17. doi:10.3390/nu10030369
[14] “More Key Topics.” MyPlate, www.myplate.gov/eat-healthy/more-key-topics.
[15] “Saturated Fat.” Www.heart.org, www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats.
[16] https://www.anaphylaxis.org.uk/knowledgebase/vegetable-oils/
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Ali Wright, Dietetic Intern
Sinead Adedipe, MS
