Seed oils have become a hot topic lately but not in a good way. People are claiming that these oils cause chronic inflammation in the body which can lead to an increased risk of chronic diseases like heart disease, diabetes, and cancer. However, several years of research has shown this is not the case. Allow me to explain.
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What are seed oils?
Oils that are claimed as being bad for our health include canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, sesame, and ricebran.
They are also commonly known as vegetable oils and used in most fast food and sit-down restaurants. In fact, soybean oil had a dramatic increase in consumption since the 70s.
What’s the argument?
Claims for why seed oils are considered bad for us suggest they are highly processed and contain high amounts of omega-6 fatty acids (linoleic acid). The belief is that too much linoleic acid can increase chronic inflammation and increase oxidative stress thus increasing our risk for chronic diseases.
However, not all of these claims are true. Let’s examine the facts.
All oils are highly processed. True. This is not just seed oils. This also includes avocado and olive oils.
Seed oils are high in linoleic acid. True. However, canola oil contains less than 20% linoleic acid while safflower, grapeseed, corn, sunflower, and soybean oils are 50% linoleic acid or higher.
Linoleic acid causes chronic inflammation. False. Research has actually shown the opposite. In a secondary analysis of a randomized control trial of 42 sedentary adults with untreated high cholesterol, showed no difference in inflammatory markers between those who consumed cottonseed oil vs olive oil.
In fact, linoleic acid has actually been shown to improve heart health when replacing saturated fats in the diet. This is similar to olive and avocado oils which are high in alpha-linoleic acid and widely promoted as heart healthy.
What did we learn?
Adding seed oils into our diet is actually heart healthy and do not lead to chronic inflammation. Seed oils are a rich source of linoleic acid which is considered an essential fatty acid – meaning our bodies must get it from food sources because it cannot produce it on its own.
How can I add it to my diet in a healthy way?
Canola oil is often a more accessible oil for those on a budget. So if you can’t afford olive or avocado oil, this might be the better option. Use it in when sautéing or roasting vegetables. Sesame oil can be used as a flavorful ingredient in asian dishes.
Try out this Za’atar Dipping Oil recipe for your next appetizer!
However, keep in mind, like all things, you can get too much. Oils are higher calorie than most foods because they contain 9 calories per gram of fat. So keep within moderation when using which is about 1 Tbsp per meal.
Want more heart health guidance? Check out my program, The MEDication Freedom Method. Over 10 visits, I help adults lose weight, manage their blood sugar, and improve their heart health with the goal of reducing the need for medication. Reach out via my contact page for more info!