Over the past century, the consumption of seed oilsalso known as vegetable oilshas skyrocketed.
But how harmfulareseed oils, and do we need to avoid them altogether?
What are seed oils?
“Seed oils” is a blanket term used to describe omega-6-richvegetable oilsthat are made from seeds.
Today, seed oils make up around10% of calorie intake1in the average American diet.
These oils can be found in everything from infant formula to your favorite salad dressing.
The health concern with seed oils.
Because of this, they make up the majority of fats in most people’s diets.
Omega-6 fats and omega-3 fats are both necessary for health.
However, whileomega-3 fats are anti-inflammatory8, omega-6 fats tend to bemore pro-inflammatory in nature9.
“Seed oils have a higher omega-6 content than other, healthier fat options.
The evidence isn’t conclusive whether or not omega-6 fats are always inflammatory in a ‘bad’ way.
They’re highly processed.
They’re often genetically modified.
Genetically modified organisms (GMOs)12are among the most controversial topics in nutrition and environmental science.
They’re prone to oxidation.
Many seed oils have ahigh smoke point, meaning they can be heated to a high temperature without burning.
These compounds can damage cells and contribute to inflammation in the body.
Summary
The benefits of seed oils.
Even though seed oils are linked to some significant concerns, they’re not all bad.
Here are some seed oil benefits to consider:
They’re affordable.
One of the biggest upsides of seed oils is their cost.
Not everyone can afford higher-priced oils likeolive oilandavocado oil, especially restaurants that need to keep food costs down.
Unrefined versions contain protective nutrients.
Unrefined oils don’t go through the same refining process as refined oils do.
Because of this, protective compounds likevitamin E and phenols11are maintained.
Some seed oils have a high smoke point.
A smoke point refers to the temperature at which an oil begins to smoke.
Refined oils also have a mild taste profile, which is desired in food production.
Are seed oils inflammatory?
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Omega-6 fats are usually considered more pro-inflammatory, while omega-3s are considered anti-inflammatory.
So, should I avoid seed oils?
As with all other foods, it’s not a good idea to demonize seed oils.
So if your current diet contains omega-6-rich foods, like seed oils, don’t stress.
Cording also recommends cooking more at home and being intentional about working more sources of omega-3s into your day.
Crouch agrees and recommends focusing on your overall dietary intake.
“I advise clients to focus on consuming nutrient-dense foods like high-quality fruits, vegetables, and protein sources.
“I generally recommend makingextra-virgin olive oiland avocado oil your primary cooking oils,” says Cording.
Guidelines for healthy oil consumption.
Is olive oil a seed oil?
Olive oil comes from olives, so it’s not considered a seed oil.
All seed oils are considered vegetable oils, but not all vegetable oils are considered seed oils.
Which oil is the healthiest?
Olive oil is a fat that’s linked to a number of health benefits.
Extra-virgin olive oil isthe most recommended oil by health expertsoften followed by avocado oil.
The takeaway.
As for the most nutritious cooking oils to embrace, here’s acomprehensive guide to the top eight.
