If you’ve encountered any nutrition-related content lately, you’ve probably seen some controversy surrounding seed oils. It has been a hot-button topic for many, from social media influencers to prominent healthcare professionals. So, what’s all the hype about? Let’s take a moment to consider what seed oils are, highlight some of the most common myths, and lay the facts straight to help you make sound, informed decisions about your personal nutrition.
What exactly are seed oils?
Seed oils come from different plant crops, including soybeans, corn, canola (or rapeseed), sunflower, and safflower. The refining process generally includes the following steps for seed oil production: degumming, neutralization, washing and drying, bleaching, dewaxing, and deodorizing. Each step plays a role in determining the quality, taste, and safety of the seed oil by removing contaminants and unwanted byproducts, such as waxes or natural pigments.
UNPACKING COMMON MYTHS ASSOCIATED WITH SEED OILS
Myth #1: Seed oils cause inflammation
Seed oils are often labeled inflammatory because of their high omega-6 fatty acid content in proportion to other fatty acids. Omega-6 fatty acids are essential nutrients, meaning that our bodies cannot make them, and, therefore, they need to be consumed in the diet to maintain important biochemical functions, such as cellular activity. Some research has tied omega-6 fatty acids to inflammation in the body; however, it is important to understand the role omega-6 fatty acids play in our bodies’ natural defense mechanisms and other systemic processes.
When you get hurt or sick, a cascade of biochemical reactions activates pro-inflammatory compounds in your body to support healing and immune function. It is commonly believed that high consumption of omega-6 fatty acids can exacerbate this process via the conversion of linoleic acid to arachidonic acid. According to a recent review article, this may be an oversimplified view of how omega-6 fatty acids function in the body. Conversion varies significantly in different cell types and among different ethnic groups, thus refuting a direct causal relationship between high omega-6 fatty acid consumption and increased inflammation. In fact, omega-6 fatty acids have been associated with improved cardiovascular health, fetal development, and multiple anti-inflammatory processes.
Myth #2: Seed oils are toxic and unhealthy.
Another common belief is that seed oils are toxic. Many critics blame the modern refining process described above for introducing noxious substances. For example, chemical processing of the seeds may include hexane-containing liquid solvents, which, though evaporated off the final oil product, could potentially be toxic if trace amounts remain. However, it is important to note that seed oils undergo rigorous quality and safety testing before distribution.
Another potential concern stems from the use of seed oils in ultra-processed foods. Because of the refining process, many seed oils are ideal for use in various food products, such as snack crackers and salad dressings. Are processed foods inherently unhealthy? In short, no. While some processed foods may have ingredients that trigger food allergies or intolerances in some, the fact that something is a processed food with seed oils doesn’t make it inherently unhealthy. Many processed foods, such as cereals, provide nutrients that otherwise might be missing from our diets if we completely avoided them!
TAKEAWAYS & TIPS WITHOUT BANNING SEED OILS
- Try adding more sources of omega-3 fatty acids.
While there is a lot of debate about the ideal ratio of omega-6 to omega-3 fatty acids, simply adding more food sources of omega-3s may give you the “anti-inflammatory boost” you’ve been looking for. Try adding grilled salmon a few times a week or throw a few tablespoons of chia seeds into your post-workout smoothie. - Use refined seed oils for high-heat cooking and unrefined oils for low- or no-heat options.
Refined oils are well-suited for types of cooking that require fats with a high smoke point. Unrefined oils, like extra virgin olive oil, are better for low-heat cooking or drizzling over salads, pasta, or other dishes. - Embrace an “all foods fit” mentality when it comes to seed oils.
There can be a lot of fear-mongering content about food that may cause you to feel anxious. Recognizing that no single food can make or break your health can provide peace of mind and help you get the essential nutrients your body needs to function and achieve your fitness goals.
Julia Noel, MS, RD, LDN, CDCES, CIEC, is a Nutrition Therapist at Memphis Nutrition Group, a nutrition and lifestyle counseling practice offering in-person and virtual nutrition therapy specializing in a non-diet, weight-neutral approach. Contact Memphis Nutrition Group at 901.343.6146 or visit MemphisNutritionGroup.com for more information.
