Avoid these oils if you live with migraine

A couple of decades ago, hydrogenated fats/oils and seed oils were promoted as a healthy alternative to saturated fats and butter.

However, we now know that these oils can be harmful to our health and can aggravate many conditions - including migraine.

Hydrogenated oils are vegetable oils that undergo a chemical process called hydrogenation, which converts liquid oils into solid fats. This process is commonly used in food manufacturing to increase shelf life and stabilise products. However, hydrogenation also produces trans fats, which are known to have adverse effects on health, particularly neurological health.

Examples of products that are hydrogenated oils and contain high amounts of trans fats include:

❌ margarine

❌ vegetable shortening and copha

In Australia, you will commonly find these products used in commercial and mass-produced pastries, pies, crackers, cakes, doughnuts, cake mixes, fast foods, fried foods, biscuits and even in microwave or movie popcorn.

We also want to minimise our use of seed oils, such as :

❌ canola oil

❌ sunflower seed oil

❌ 'vegetable' oil

They are often more processed and contain high amounts of omega-6 which can be inflammatory.

(The exception to avoiding seed oils is cold-pressed flaxseed oil and sesame oil. However, flaxseed oil should not be heated at all and sesame seed should only be warmed gently).

So which oils and fats are better?

A good rule of thumb is to go for less processed options such as:

✅ cold-pressed olive oil

✅ raw or native coconut oil

✅ avocado

✅ nuts and seeds

✅ oily fish

✅ butter and ghee

Other things you can do to avoid inflammatory fats is to:

Read labels: Check food labels for hydrogenated or partially hydrogenated oils and avoid products containing these ingredients.

Choose whole foods: Opt for whole, unprocessed foods whenever possible. Fresh fruits, vegetables, nuts, seeds, and lean proteins are excellent choices for supporting neurological health.

Cook at home: Prepare meals at home using natural cooking oils such as olive oil, coconut oil, or avocado oil instead of hydrogenated fats.

Limit processed foods: Minimise intake of processed and fried foods, as they often contain hydrogenated oils and are low in nutritional value.

Seek alternatives: Explore healthier alternatives to favourite snacks and convenience foods, such as air-popped popcorn, whole grain crackers, or homemade energy bars.