Have you heard all the press and conflicting information about seed oils? Yet again another nutritional media storm to confuse the hell out of everyone!
As we get older, managing our health becomes more complex, especially if you’re dealing with metabolic issues like type 2 diabetes, high blood pressure or obesity. For many of us, choosing the right foods is a daily challenge, and lately, there’s been a lot of talk about one ingredient in particular: seed oils. If you’re wondering whether the oils in your cupboards or added to your favourite foods (like hummus for me) are helping or hurting your health, you’re not alone. Here I will help you understand the benefits and drawbacks of using seed oils in your diet, and hopefully give you some clarity on what the f*@k to do!
What Are Seed Oils?
Seed oils are extracted from the seeds of plants, such as soybeans, corn, sunflowers, and cotton. Common seed oils include canola/rapeseed (from the same plant but processed differently) sunflower, soybean, and corn oil. These oils are widely used for cooking and in processed foods because they’re cheap and have a long shelf life.
What Are The Benefits Of Using Seed Oils?
1. Rich in Omega-6 Fatty Acids
Seed oils are high in polyunsaturated fats, particularly omega-6 fatty acids. These fats are essential for your body’s functions, like brain health and growth. Unlike saturated fats, which are linked to higher levels of bad cholesterol (LDL), omega-6 fats can help lower LDL cholesterol levels when used in moderation, potentially benefiting your heart health and reducing symptoms of metabolic diseases.
2. Affordable and Accessible
One of the reasons seed oils are so popular is that they’re cheap and widely available. This can be a practical choice if you’re trying to stick to a budget, especially since healthier oils like olive or avocado oil can be much more expensive. If you cook at home a lot, seed oils offer an economical way to prepare meals. However, may foods can actually be fried in water (the whole food plant based method) and no need for oil at all. Most of us enjoy the texture and flavour of oils so use it by default.
3. High Smoke Point
Seed oils tend to have high smoke points, meaning they can be heated to high temperatures without breaking down. This makes them ideal for frying, grilling, or sautéing. If you enjoy fried foods but are trying to keep your health in check, this feature might seem appealing since the oil won’t oxidise as quickly during cooking and so does not release potentially carcinogenic gases.
Sounds Good, But What Are The Down Sides?
1. Imbalance in Omega-6 and Omega-3 Ratios
While omega-6 fatty acids are essential, too much of them without enough omega-3 fatty acids can be harmful. Many people consume seed oils in excess, which can create an imbalance between omega-6 and omega-3 fats. This imbalance can promote inflammation in the body, which is a major concern for anyone managing metabolic diseases like type 2 diabetes, obesity, or enhanced lipemia (high blood fat failing to clear) as inflammation contributes to and can worsen these conditions.
2. Highly Processed
Most seed oils go through heavy processing, which involves the use of chemicals and high heat to extract the oil. This process can strip the oil of nutrients and create harmful byproducts, like trans fats, which can increase the risk of heart disease. For someone living with metabolic diseases, avoiding highly processed foods should be a priority, as they can contribute to insulin resistance and inflammation.
3. Potential for Increased Inflammation
If you’re managing type 2 diabetes, obesity, or both, reducing inflammation is crucial. Unfortunately, excessive consumption of seed oils, due to their high omega-6 content, can potentially increase inflammation in the body. Chronic inflammation is linked to insulin resistance, which can make managing blood sugar levels more difficult, and also contributes to other complications associated with obesity, like heart disease.
So...... Should I Eat Seed Oils?
Well as usual the answer is yes and no, it really depends on your current health status and general dietary patterns. As a rule of thumb, if you’re over 45 and managing a metabolic disease, seed oils can be consumed in moderation and alongside a balanced diet. Here are a few tips to help you make the best decision for your personal needs:
1. Use in Moderation: Seed oils are fine in small amounts, but balance them with healthier fats like omega-3s, found in fatty fish, flaxseeds, and chia seeds. Moderation is key to avoid potential inflammatory effects.
2. Opt for Less Processed Oils When Possible: When you can, consider using healthier oils like extra virgin olive oil, avocado oil, or coconut oil, which are less processed and contain beneficial fats that support heart and metabolic health.
3. Be Mindful of Processed Foods: Seed oils are often hidden in processed foods, so check labels to avoid overconsumption. The more whole, unprocessed foods you eat, the better you’ll manage inflammation and blood sugar levels.
My Final Thoughts
Navigating the world of fats and oils can feel overwhelming, especially when you’re managing a health condition that is dietary related. Seed oils offer some benefits, but their potential downsides, particularly in relation to inflammation and processing, are worth considering. By being mindful of how much and which types of fats you consume, you can better manage your metabolic health while still enjoying flavourful meals. Reducing your consumption of highly and ultra processed foods is probably the easiest and most effective way of reducing your intake of these oils and cooking more at home with the oils I suggested above.
In the end, the goal with anything in nutrition is balance. Small changes to the types of oils you use on a regular basis can have a big impact on your overall health, especially in the longer term, making it easier to live a healthy and vibrant life. I hope this helps you to understand what the benefits and drawbacks and as always knowledge
is power. The more you are informed the better equipped you are to make decisions about how to nourish yourself optimally.
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