What is the deal with seed oils?
Seed oils are causing a lot of confusion right now. They are being criticized on social media for “ruining our health,” and it can be difficult to know what is true. Let’s break it down!
Seeds oils, such as canola, soy, corn, sunflower, safflower, grapeseed, cottonseed, and rice bran, are sources of unsaturated fats rich in omega-6. While omega-6 is a pro-inflammatory fat compared to omega-3 fats found in fatty fish, walnuts, and flaxseed, they both have important roles in our body and work together in harmony.
A typical Western diet tends to be much higher in omega-6 than omega-3, which can throw off the balance. It does not mean we should avoid omega-6 rich seed oils, but it is helpful to try to consume more sources of omega-3 rich foods.
The claim that seed oils are “toxic” relates to the processing. Seed oils are often processed using solvents, such as hexane, to extract the oil. Hexane is toxic when inhaled, however, it is used in a liquid form when processing seed oils and then evaporated.
Still, experts agree that seed oil is not to blame for creating chronic illness and recommend consuming them in moderation for a nutritionally balanced diet. There isn’t one lone food that will make us sick, just as there isn’t one food – like a smoothie or a shake – that will make us healthy. Food and nutrients work together to either improve or worsen our health.
Let’s compare two examples where seed oils are part of the ingredients.
Twinkies: Sugar, flour, high fructose corn syrup, dextrose, tallow, corn starch, soybean oil, partially hydrogenated shortening, glycerin, artificial colors, mono and diglycerides.
Salad with dressing: Mixed vegetables and dressing made with vinegar, soybean oil, salt, and spices.
Looking at the whole food product or meal to see what other components often accompany seed oils is more helpful to support health than just looking at single ingredients. To reduce inflammation and risk of chronic disease, it is far more beneficial to reduce intake of ultra-processed food which often contain seed oils and therefore may take the blame. Ultra-processed foods often contain high amounts of sodium, saturated fats, added sugar, and other ingredients which all can contribute to health decline when over-consumed.
The American Heart Association agrees that using seed oils as part of an otherwise healthy diet will be beneficial for heart health. For example, the positives of using soybean or
