by: Sydnee Mostek
You’ve probably seen a lot of content about seed oils on Instagram or TikTok lately. There have been numerous influencers running around grocery stores picking up products and labeling seed oils as “bad” or “inflammatory.”
Are they really as bad as some people claim? Here’s the truth about seed oils.
What is a Seed Oil?
First of all, what even is a seed oil? How is it different from any other oil? Are they actually inflammatory and bad, or are those guys making stuff up (not that that ever happens on the internet)? Let’s look at where seed oils come from, whether they’re truly something to be avoided, and some things to consider when you’re consuming seed oils.
Where Do Seed Oils Come From?
Seed oils are oils sourced from seeds. Mindblowing, I know. Common seeds used for oils are sunflower seeds, grapeseed (also called rapeseed or canola), corn, soy, and safflower. These seeds are different from oils that come from the fruit itself, like olive oil and avocado oil; as well as oils derived from animal sources.
Commercially prepared foods often contain seed oils to enhance flavor or texture because they’re affordable and have a mild flavor. When you make hummus on your own, for example, you’ll probably use olive oil. Store-bought brands, however, almost always use sunflower or canola oil. You’ll quickly discover the reason for this with a trip to the oil aisle at the grocery store. Grab a jug of canola oil and check the price. Now grab a jug of olive oil that’s the same size. Check that price, but don’t forget you’re holding a jug of oil! Most businesses prefer to produce items in large quantities using cheaper ingredients so they can sell their product for a competitive price. It’s the reason Prego pasta sauce costs ⅓ the price of Rao’s. Prego uses canola oil. Rao’s uses olive oil.
So they’re from seeds, they’re cheap, and they’re in lots of commercial foods. Are they really as bad as people say they are?
Are Seed Oils Bad For You?
Short answer: No.
Read on for the longer answer…
Because seed oils are derived from plants, they often deliver phytonutrients, or plant nutrients, that you’d get from eating the food. Getting oils from a variety of sources, then, may actually be beneficial.
This review tells us that sunflower seed oil may improve cholesterol levels by lowering your LDL, also known as your bad cholesterol. Additionally, it comes with antioxidant power, fighting free radicals and preventing related diseases, and is a pretty good source of omega-6 fatty acids, a type of fat we need to consume in our diet. Canola oil, on the other hand, delivers some anti-inflammatory omega-3 fats, the other type of fat we need to consume regularly. Good start for seed oils, huh?
Continuing the trend, safflower oil contains vitamin E, another antioxidant. Soybean oil provides isoflavones, a type of phytonutrient that can help reduce cholesterol and improve blood sugar regulation. Finally, corn oil, along with many of these seed oils, contains phytosterols, which can help improve cholesterol levels. Because of the similar structure, this nutrient competes with cholesterol for circulation, leaving actual cholesterol to be flushed out.
Are you picking up what I’m putting down here? It seems like seed oils might not be super toxic after all (thanks influencers for stirring the pot on this one), anyway, especially when you compare them with saturated fat.
Saturated fats are oils that are solid at room temperature, and most come from animal products like meat, butter, and cheese. Some saturated fat is fine, but the American Heart Association recommends limiting your saturated fat intake to no more than 5 or 6% of your total daily calories. Too much saturated fat can increase your cholesterol and, subsequently, your risk of heart disease. Reduce your intake of saturated fat by opting for low-fat or fat-free dairy, lean meat, and more plant-based foods.
Eating a plant-based diet–especially a diet high in whole fruits and veggies, whole grains, nuts, seeds, and beans–can result in reduced risk of heart disease when compared to diets high in animal products. The reason for this is pretty complicated, but for simplicity, it may be related to a resultant improvement in gut health and reduction in inflammation. In fact, simply replacing saturated fats from meat and cheese and replacing them with unsaturated oils, such as those derived from seeds, can reduce your cholesterol and risk of heart attack, stroke, etc. as long as you follow a healthy diet pattern. Meaning, you can’t replace meat with a bunch of refined grains and candy and expect your health to improve. Your body needs nutritious foods, whether or not your diet contains meat.
Does that mean that you can just go nuts on seed oils now? They seem like a great option! But hang on.
Too Much of a Good Thing?
No, seed oils aren’t inherently inflammatory or bad for your health. Yes, they do provide some benefits in combination with a healthful diet pattern. All of that said, seed oils are a fat source.
Why does that matter? Your body needs fat to function. Fat helps you absorb certain nutrients, provide structure for our cells, and deliver signals in your body, among other things. But it’s also the most energy-dense macronutrient you can consume. Too much energy (read: too many calories) can lead to weight gain, and there are are whole host of health concerns related to obesity that you don’t want to mess with if you can avoid it. Inflammation is one of those concerns, and maybe that’s what the influencers are so upset about. There’s no knowing with them, is there?
Enjoy seed oils in moderation, and along with a varied, balanced diet. By limiting your consumption of meat, full-fat dairy, and other animal products, as well as opting for colorful fresh fruits and veggies over way-too-easy pantry snacks, you’ll likely keep your fat intake in check and your nutrient intake varied and adequate.
The Truth About Seed Oils
Despite the heat seed oils are taking on social media right now, I want you to feel confident that they’re not going to ruin your life. Consumed in moderation along with a nutritious diet, they can serve as antioxidants, reduce your cholesterol, and reduce inflammation. Consider having a meatless meal or two per week, switch to low-fat or fat-free dairy, and find ways to enjoy fresh fruits and vegetables so you’re not reaching for a packaged snack any time you’re feeling peckish.