Seed Oils Good or Bad? This is a good question that has raised its head recently. These are found in most foods that we eat daily. Yes, they do have benefits, but they also have some concerns in the way that they are processed.
And because of that, seed oils have been put on a watch list. Below are some of the in’s and out’s of many oils on the market.
Seed Oils-Good Benefits:
- Rich in Healthy Fats – high in polyunsaturated fats, omega-6 and omega-3. This can help reduce bad cholesterol, and support heart health when used in moderation.
- Source of Vitamin E. Some sources are sunflower, and safflower. Vitamin E is a powerful antioxidant that protects cells from oxidative stress and skin health.
- High Smoke Point: Canola, sunflower have a high smoke point, which means they don’t smoke until very high temperatures. This makes they likable for frying or roasting, because they don’t break down into harmful compounds.
- Affordable and available – these are usually inexpensive in comparison to olive or avocado oil which makes them the people’s choice.
Seed Oils-Drawbacks:
- It can be high in Omega-6 fatty acids. While Omega-6 is good for you, it can cause problems when the balance between Omega 6 and Omega 3 is off. This is because it is also used in most processed foods we eat daily. One problem that arises is inflammation in the body.
- Since it is highly processed beforehand with high heat and chemicals. This causes nutrients to be stripped and can lead to the formation of unhealthy trans fats, which in itself can cause more problems.
- Oxidation Risk. Polyunsaturated fats in seed oils are prone to oxidation when they are exposed to high heat, light, and air. This causes oxidized fat to make free radicals, which sometimes contribute to inflammation, heart problems, and other chronic health issues. These are unstable molecules that can possibly damage cells, proteins, and DNA.
- Additives and Refining: They may contain additives, preservatives, or in some cases bleached to improve their appearance, and shelf life. This sometimes reduces their nutritional value and in turn can introduce unhealthy compounds.
- Weight Gain – Because we consume so much of these oils, in the processed foods we eat, or cook with. It is not the oils themselves, but the fact that they are used in calorie-dense processed foods.
- Gut Health – these oils may negatively affect the health of our gut. An imbalance in gut bacteria can affect the lining of the gut. Some of these harmful substances may get into the bloodstream, can trigger inflammation and immune responses. If you are interested in finding another way to help with your gut health just click here for more information;
Alternative – Oils to Seed Oils:
- Olive Oil – (extra virgin or regular) Some benefits are monounsaturated fats, like oleic acid, which is linked to heart health. It also contains antioxidants and anti-inflammatory compounds. Can be used for salad dressings, drizzling over dishes, and low heat cooking.
- Avocado Oil – High in monounsaturated fats and Vitamin E. Also has a high smoke level, so good for high-heat cooking.
- Coconut Oil is rich in MTCs – which are medium-chain triglycerides. These are metabolized differently than other fats and may support energy. Has a longer shelf life. It is used in baking, frying and sautéing. Coconut oil, when used in dishes, can add that touch of flavor. Virgin coconut oil has a higher flavor and can add that added flavor to that special dish. While refined is neutral.
Animal Fats – Not Seed Oils, But Have Drawbacks
- Butter or Ghee (clarified butter): Provides saturated fats and fat-soluble vitamins (A,D,E,K). More stable is Ghee because the milk solids have been removed, thus giving it a high smoke point. Some uses of these are frying and adding flavor. Ghee is lactose-free, thus making it used where people have dairy sensitivities.
- Animal Fats (Lard, Tallow, Duck Fat) – Although lard has been used for many years in pie crusts, frying, and roasting, was readily available. These contain a mixture of saturated and monounsaturated fats. They also add flavor to many dishes. Lard and Tallow are used in savory cooking, and duck fat can add that touch of flavor to roasts and potatoes.
Other Usable Oils – Not Seed Oils
- Palm Oil (sustainably sourced) This oil has a mixture of saturated and unsaturated fats and is good at high temperatures. Also, a rich source of vitamin E and carotenoids when unrefined. This can be used for both frying and baking. When buying look for sustainably sourced palm oil to avoid ethical and environmental concerns.
- Flaxseed & Walnut Oils These are both a great source of omega-3 fatty acids, these can help in the omega-6, omega-3 balance ratio. The walnut oil has a rich, nutty flavor. These are more nutritious than most seed oils, but less stable in cooking; hence they are used for more cold applications, dressings, smoothies, or to be drizzled over foods.
- Sesame Oil, unrefined, contains a good balance of polyunsaturated and monounsaturated fats. Also rich in antioxidants like sesame oil, which help protect the oil from oxidation. This is mainly used in Asian cuisine. Can be used in stir-fries, dressings, and low-heat cooking. The toasted variety has a strong nutty flavor, which can enhance many dishes.
Summary: Are Seed Oils Good or Bad?
There are many pros and cons to these oils, and they can be found in almost everything we eat and sometimes drink. You would be surprised to find exactly where they are used. Sometimes in things that you wouldn’t think would have them. Even though these can be beneficial to heart health and cooking, they do have their drawbacks. Inflammation, processing, and environmental concerns because of the way that some of these seed oils are processed and where they are derived from.
There are other ways to get your body healthier, click here to find out. There are also other ways people explore improving wellness, energy, and gut health.
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