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Seed oils are oils made from plant seeds.
Seed oils have become controversial due to their high omega-6 content.
Are Seed Oils Bad for You?
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No, seed oils are not inherently bad for you unless you are allergic to them.
Seed oils contain a mix of anti-inflammatory mono- andpolyunsaturatedfats and plant compounds with beneficial health properties.
Here is more information about their safety.
Peopleallergicto seed oils or their components should avoid them.
Individuals withnut allergiesshould avoid any seed oils derived from nuts, such as peanut oil.
If you have asesame allergy, do not consume sesame oil.
Although rare, allergic reactions tosoybeanandsunflower oilhave been reported.
The Food and Drug Administration (FDA) deems these items safe for consumption.
Debate on the safety of seed oils stems from theiromega-6 content.
Your body convertslinoleicacidthe dominant omega-6 fatty acid in seed oilsinto another omega-6 calledarachidonicacid.
In turn, arachidonic acid gets converted to either proinflammatory or anti-inflammatory molecules.
Opponents of seed oils believe that consuming foods high in omega-6s increases inflammation in the body.
However,research does not support this.
Studies reporting adverse effects of seed oils were suboptimally designed.
Opponents of seed oils also note thebalancebetweenomega-6andomega-3 fatty acids.
Omega-6 and omega-3 fatty acids compete for the same metabolism enzyme, potentially impacting the production of anti-inflammatory molecules.
However, research in this area is complex and yields conflicting results.
Theissuemay lie with a diet’slack of omega-3 fatty acids.
The fat profile of seed oils suggests they have no impact on inflammation.
What Are Seed Oils?
Seed oils are oils derived from the seeds of plants.
Seed oils can come from the seeds of vegetable, herb, and fruit plants.
Some seedoilsare commonly referred to as the hateful 8.
Nutritional Profile of Seed Oils
Seed oils are nearly 100% fat.
Unlike butter and tropical oils, seedoilshave alowsaturated fatcontent and arepacked withunsaturated fats.
Seed oils contain a mix ofmono- andpolyunsaturatedfatty acids.Omega-3and omega-6 fatty acids are essential polyunsaturated fats associated with health benefits.
Omega-6s are the predominant fatty acid in most seed oils.
Specifically, seed oils are a potent source of the omega-6 fatty acidlinoleicacid.
Extraction Methods
Cold-pressed extraction is done under low temperatures and does not require any chemicals.
Because of this, cold-pressed oils contain more phytochemicals and antioxidants.
Chemical extraction is more extreme than cold-pressing.
The Refining Process
Oils like soybean, corn, and sunflower must be refined before consumption.
Refining removes unwanted compounds to create a neutral taste.
Two popular refining methods are chemical and physical refining.
Both involve “bleaching” to remove color pigments and “deodorizing” to eliminate dangerous and unstable compounds.
Other Considerations
Cold-pressingis safe, energy-efficient, and environmentally friendly.
However, it produces less oil than other techniques.Cold-pressing is a physical refining technique.
Choosing the Right Seed Oil
Many factors must be considered when choosing the right seed oil.
First and foremost, consider your oils intended use.
Reading the Label
No strict rule exists for purchasing seed oils.
Instead, think of the oils intended use.
Cold-pressed and extra virgin oils retain more of their polyphenol content.
Shelf Life
Most oils last for a few months.
Purchase smaller oil containers if you dont think youll go through it within a few months.
Do not use oils that smell bad.
Oils stored for too long can become oxidized and spoil.
Do not reuse or reheat cooking oil, as this can contribute to consuming harmful molecules.
Taste and Flavor
Most seed oils have a fairly neutral taste.
However, sesame oil tastes more pungent, and flaxseed oil may be bitter.
Sesame oil can be an excellent pick for adding a nuttier flavor to a dish or dressing.
Balance the bitterness of flaxseed oil with sweetness when creating a dressing.
Allergies and Sensitivities
Seed oils generally are considered safe for most people to consume.
However, people with nut allergies should avoid peanut oil or other oils derived from tree nuts.
If you have a sesame allergy, avoid sesame oil.
Nutrient Profile
Remember that all oils are a significant source of fat.
The smoke point reflects when an oil begins burning during cooking.
Seed oil smoke points vary depending on the throw in of oil and the extraction and processing methods.
How You Cook
You may want one oil over another depending on what you are cooking.
Refined oils generally have a higher smoke point than their unrefined counterparts.
Summary
Cooking with seed oils in your home confers little health risk.
Harmful molecules are rarely created from home cooking; oils seldom reach their smoke point for long periods.
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