Seeds oils have become a hot topic of controversy in recent years, stirring up concerns of inflammation, oxidative stress, and chronic disease. They lurk in our salad dressings, fry our potatoes, and create our processed snacks. These once-ubiquitous kitchen staples are now enveloped in confusion and food fear. What exactly is the relationship between seed oils and our health?
Seed oils include canola, soybean, corn, grapeseed, cottonseed, safflower and sunflower oils. They are commonly known as vegetable oils. Simply put, they are oils that are extracted out of the seed of a plant rather than its fruit. In contrast, oils such as avocado, olive and coconut oils are produced from the fruits of the plants.
Seed oils can be extracted using either oil mills or chemical solvents, and they are often purified and refined before use. This extraction process did not always exist, but within the past century, the consumption of seed oils has increased dramatically. This was in part due to the notion that vegetable oils were a healthier alternative to butter, since vegetable oils contained large amounts of heart-healthy polyunsaturated fats.
The concern, however, with polyunsaturated fats is their structural nature. Compared to saturated fats and monounsaturated fats, polyunsaturated fats are more susceptible to oxidation. Oxidation is a process by which the fatty acids react with oxygen and begin to deteriorate. When consumed, these oxidized fats could get incorporated into cell structures within the body, forming harmful compounds called free radicals, which damage cells.
Seed oils in particular are often highly refined when used in commercial food production. They undergo high heat and chemical processing, which raises concerns about the formation of such harmful byproducts. Look on the ingredient list of most processed foods, such as Oreos, Doritos, Little Debbie Oatmeal Cream Pies, and Snack Pack Puddings, and you will undoubtedly find seed oils. However, you likely didn’t need to know that seed oils were present in these prepackaged snack foods to understand that they are nutrient poor food choices to be consumed in moderation.
Yet there are a number of prepackaged foods that have known health benefits and still contain seed oils. For example, hummus, peanut butter, and whole grain crackers are likely to contain seed oils. Additionally, the ability of seed oils to withstand high temperatures makes them a suitable option for home cooking, such as sauteing or baking foods.
And while some make the argument that seed oils lack the beneficial micronutrients and antioxidant properties found in other fats, such as avocado and olive oils, it’s important to recognize that seed oils are a rich source of vitamin E, which works as an antioxidant in the body, repairing cellular damage. Seed oils also provide a source of linoleic acid, which has been known to support heart health and improve insulin sensitivity.
Where does this leave us?
As with most things in the world of nutrition, balance is key. Research shows that moderate intake of seed oils as part of a balanced diet does not pose significant health risks. Moreover, not all seed oils are created equal. Limiting ultra-processed foods in the diet is always a good idea, and, when possible, choosing cold-pressed, unrefined seed oil varieties for home cooking can help to mitigate any processing concerns.
The history of nutrition has consistently shown that demonizing any single food group is rarely helpful. Instead, focus on building a balanced, nutrient-rich diet that prioritizes whole foods.
As always, reach out to me if you would like to learn more about how to build a healthy, sustainable eating pattern without food fear! Schedule a FREE discovery call here.
Very informative!