Understanding the Impact of Seed Oils and Healthier Cooking Alternatives

Seed oils are everywhere and have become commonplace in cooking and packaged goods. They are derived from various plant seeds like sunflower, safflower, soybean, canola, and corn. However, not all seed oils are created equal, as their composition and processing methods significantly influence their impact on health.

What are Seed Oils and Their Health Implications?

Dr. Shanahan has identified eight processed seed oils as "Hateful 8," including corn, canola, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran oils. These oils contain large amounts of unstable fatty acids especially polyunsaturated fatty acids (PUFAs) that, when heated or refined, can produce toxins harmful to health. 

You also want to avoid the term “vegetable oil”; it is a broader term that is usually filled with one or more seed oils. Same goes with Margarine or fake butter spreads, they are typically made from seed oils and are filled with unhealthy trans fats.

Processing and Quality Issues

Extraction and refining processes of seed oils can strip away vital nutrients and even create harmful compounds like trans fats and oxidized fats. Issues such as genetically modified seeds, pesticide contamination, and improper storage also compromise the quality of these oils.

The Impact of Omega-6 Fatty Acids

One of the primary concerns with many seed oils is their high omega-6 fatty acid content, known for promoting inflammation in the body. Excessive consumption or high-heat cooking using these oils has been linked to chronic inflammation, potentially leading to conditions like heart disease, diabetes, and arthritis.

Balancing Omega Fatty Acids

Maintaining a balanced intake of omega-6 and omega-3 fatty acids is crucial for reducing chronic inflammation. However, the Western diet often skews this balance, with a ratio far exceeding the ideal 4:1 to as high as 20:1 in the US. This imbalance is primarily due to the prevalent consumption of ultra-processed foods and widespread use of seed oils.

Omega-3 fatty acids, particularly EPA and DHA found in foods like salmon, mackerel, and flax seeds, offer various health benefits, including reducing inflammation, supporting heart and brain health, and enhancing overall well-being. Unfortunately, the modern diet lacks sufficient omega-3 sources, leading to deficiencies.

To address this, consider incorporating more omega-3-rich foods into your meals or opting for omega-3 supplements. Additionally, reducing intake of omega-6-rich seed oils can help restore a healthier balance between omega-6 and omega-3 fatty acids, promoting better overall health.

Swapping for Healthier Cooking

If you're looking to reduce seed oil consumption, here are some healthy alternatives for cooking:

• Extra-virgin olive oil: Known for its monounsaturated fats and numerous health benefits, it's ideal for reducing inflammation and lowering heart disease risks.
• Coconut oil: A healthy saturated fat suitable for baking and cooking, especially at high temperatures.
• Avocado oil: High in monounsaturated fats with a high smoke point, making it suitable for high-heat cooking methods.
• Grass-fed butter or ghee: Sourced from 100% grass-fed cows, it's rich in healthy omega-3 fatty acids and nutrients.
• Animal fats: Lard, tallow, and duck fat are excellent sources of saturated fat for cooking and baking.
• Nut/seed oils: Almond, hazelnut, and pumpkin seed oils are rich in healthy fats, offering unique flavors to dishes. Most of these are not for cooking or heating.

Balancing the Scale

It's crucial to be mindful of product ingredient lists and opt for healthier cooking oils when possible. Making your salad dressing at home and choosing brands that use olive or avocado oil over sunflower or canola oil are simple yet effective ways to limit omega-6 intake.

Common places you will find seed oils are in chips, nut/oat milks, salad dressings, bread, cereal, crackers, and most ultra-processed foods. Avoid fried foods when possible, as they typically are fried in seed oils. 

The Issue with Inflammation

Ultra-processed foods often contain seed oils and other harmful ingredients that are all linked to inflammation and various health problems. Eliminating these foods can be a vital starting point because inflammation is a common factor in many diseases. Taking steps to remove ultra-processed foods and seed oils from your diet may help reduce inflammation and contribute to better overall health.

Prolonged or persistent inflammation in the body can contribute to the development and progression of many diseases, including cardiovascular issues, diabetes, arthritis, and certain cancers.