Seed oils are the talk of the town—or at least the talk of the social media health warriors and future Head of the Department of Health and Human Services. Depending on who you follow, they’re either miracle liquids or the dietary bogeyman causing brain fog, inflammation, and making your waistline expand faster than you can say, “Super-size me!” But before you start throwing out your canola oil, let’s see what science actually says. Spoiler alert: it’s not as dramatic as your favorite influencer might think.
Side Note: Regardless of your political stance, you have to appreciate that RFK Jr looks like he knows where his local gym is. This man is 70 years old people.
What Are Seed Oils?
Seed oils are oils derived from plant seeds and are commonly used in cooking and processed foods. These include canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran oils—sometimes called the “Hateful Eight” by critics.
The Role of Fat in Our Diet
Fats are crucial for vitamin absorption and cellular functions. They consist of saturated and unsaturated fatty acids. Saturated fats, often found in meat and dairy, can increase cholesterol and heart disease risk. The American Heart Association advises limiting saturated fats to less than 6% of daily calories. In contrast, unsaturated fats, found in plant oils, are healthier, potentially improving cholesterol levels and blood sugar.
How Are Seed Oils Made?
Seed oils are extracted from plants in two main ways: chemical and mechanical. In the chemical method, a substance called hexane is used to pull the oil out, but don’t worry about it being dangerous—it evaporates, leaving just the oil. However, it’s not always clear if any tiny amounts are left in the oil you buy.
If you’re concerned about chemicals, you can choose oils made by mechanical or cold press methods. These processes squeeze the oil out without chemicals. Keep in mind that these oils may not be as good for high-heat cooking, might not last as long, and are often more expensive because they’re less processed.
Omega-6 Fatty Acids: Friend or Foe?
There’s a common worry that omega-6 fatty acids in seed oils cause inflammation, but recent studies show this isn’t entirely true. Omega-6s might not increase inflammation much and could even help reduce it. They actually support heart health by lowering bad cholesterol and improving blood vessel function.
Research indicates that omega-6s are good for your heart and can help your body better process sugars. They also aid in managing metabolism, which is important for maintaining energy balance.
Experts suggest including omega-6s as part of a balanced diet. However, there is still some debate on how much omega-6 you should have compared to omega-3s, which are healthy fats found in sources like fish and flaxseeds. Finding the right balance between omega-6 and omega-3 remains an ongoing discussion.
Can Seed Oils Be Healthy?
Seed oils are often found in processed foods, which are linked to health issues like obesity and diabetes. The problem lies more with processed foods than with oils. A healthy diet emphasizes whole foods—fruits, vegetables, lean proteins, and grains—while using seed oils for cooking can be a nutritious option.
Instead of opting to remove all seed oils from your diet, try a more balanced approach. Try upping your foods with natural Omega 3s, so your ratio of Omega 3s to omega-6s is higher. For example, try including more foods like fatty fish like salmon and flax seeds.
Practical Tips for Using Seed Oils
Moderation is key. Use seed oils for cooking, such as sautéing or baking, instead of saturated fats like butter. Remember, diet success comes from variety and balance, not focusing solely on any single food or nutrient.
A Historical Perspective on Dietary Trends
In the past, fats were demonized, leading to low-fat diets that inadvertently increased sugar intake (Hello Snackwells cookies). Now, carbs and seed oils face criticism. Rather than vilifying specific food groups, focusing on nutrient-dense, whole foods like our ancestors can lead to a healthier diet. Occasional indulgence, like cake on your birthday, won’t harm your overall health if it’s not a regular habit.
Ultimately, instead of targeting seed oils, we should reduce the consumption of processed foods and appreciate the balance and nutrition whole foods provide, enjoying our meals for both health benefits and taste.
Conclusion
In conclusion, while seed oils have been subject to much debate, it’s important to approach the topic with a balanced perspective that relies on scientific evidence rather than sensationalism.
Seed oils, mainly when used in moderation and as part of a diet rich in whole, unprocessed foods, can provide essential unsaturated fats, including omega-6 fatty acids, which support heart health and metabolic functions.
The key takeaway is that seed oils are not inherently harmful, but their presence in processed foods can be problematic when consumed in excess.
To optimize your diet for health, consider integrating a variety of fats from both plant and animal sources, focusing on whole foods, and maintaining a healthy balance of omega-3 and omega-6 fatty acids.
Instead of eliminating seed oils, embrace a holistic dietary approach that prioritizes nutrient diversity, moderation, and mindful consumption. By doing so, you can enjoy the benefits of seed oils alongside other nutritious foods, contributing to an overall healthy lifestyle.
Want help reaching your goals without living off rice cakes and depression? Sign up for our online coaching.
