Are Seed Oils worthwhile?
Seed oils has received a lot of attention lately, while there is much information available about them there is also some misconceptions.
Some have stated that the high amount of omega-6 fatty acids can counterbalance omega-3 fatty acids which have been shown to help reduce heart disease and the risk of inflammation. Other studies have shown that seed oils can be a healthy part of meal preparation when used in moderate amounts while when sautéing, oven roasting or used as a base of a homemade salad dressing.
What Are Seed Oils?
Seed oils are made through a chemical process where their seeds are bleached, refined and heated in order to be usable. During this processed the seeds may lose some of their nutrients such as vitamin E and phenols. Seeds oils also may also contain high levels of omega-6 fatty acids which may lead to inflammation.
Types of Seed Oils
- Canola oil
- Corn oil
- Cottonseed
- Grapeseed oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Rice bran oil Peanut oil
Potential Health Risks
Typically these oils are found in ultra-processed foods, packaged foods and fast foods. These foods are typically higher in other unhealthier ingredients and often over consumed leading to obesity and other nutrient related conditions.
In addition, seed oils have a higher concentration of omega-6 fatty acids and dieters higher in those fatty acids are typically lower in omega-3 fatty acids which are essential for decreasing inflammation. This imbalance may lead to an increased risk of heart disease, metabolic syndrome, stroke or type 2 diabetes.
The verdict
Should you use them or lose them?
Seed oils should be used sparingly and when used in home cooking, choosing a pure and unrefined would be a better option. Also, limit the consumption of processed and ultra-processed foods which can be higher in these fats as well as other unhealthy additives such as added sugars and sodium. Like most items, using in moderation in conjunction with a well balanced diet is key.
Consider utilizing oils that are higher in omega-3 fatty acids such as extra virgin olive and avocado oil. Both oils have been shown to boast high levels of heart protective fatty acids as well as other nutrients. Also, because they do not go through the same type of processing as seed oils, they typically are unrefined and retained most of their nutrients.
References –
- Arthritis Foundation
- The Association British Dietitians Harvard Health
– Dana Gardner, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
Known as a healthy fat, Omega 3 fatty acids are a polyunsaturated fat that has been applauded for its protective benefits against certain conditions and diseases. Learn about healthy fats and how they keep your body healthy with our previous edition of Food for Thought!
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