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What's The Go With Seed Oils: Healthy Or Toxic?
July 2024
In the world of nutrition and health, one of the biggest challenges for individuals is navigating nutrition information. Particularly with our online world bombarding us with what feels like a constant stream of advice on what not to eat, people are often left wondering what they actually can eat.
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Fats in particular have been a focal point over many years now, with people still wondering if they should be eating fats, what types, and how much. Within this topic, seed oils have emerged as quite a controversial topic with the label of ‘toxic’ and ‘inflammatory’ being slapped across their brand.
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When we talk about seed oils we are talking about vegetable oils that are derived from seeds, such as canola, sunflower, safflower and corn. These oils are often chosen for their neutral flavour, high smoke point and affordability, which are all favourable characteristics for both households and the food production industry.
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However, the current messaging on the health and safety of these oils is confusing, with some claiming they have positive health effects, and others contradicting this with concerns of them being toxic and inflammatory.
​So, which is it?
Well, if you want to know the ins and outs, I hope you join me on this rabbit hole of seed oils. Otherwise, if you came here just to know if you need to throw your canola oil out, just scroll to the bottom of this blog (I won’t hold it against you!).
Why have seed oils been labelled as ‘toxic’ and ‘pro-inflammatory’?
To answer this question, we firstly need to understand that there are different types of fats. The ones we are going to focus on today are polyunsaturated fatty acids (PUFAs), which you may have heard referred to as Omega 3 fatty acids and Omega 6 fatty acids.
These are considered ‘essential fatty acids’ as our body can’t create these nutrients itself, and therefore we need to incorporate them into our diet. Omega 3 fatty acids are typically found in oily fish such as salmon, Extra Virgin Olive Oil and walnuts, while Omega 6s are typically found in seeds, seed oils, pine nuts and brazil nuts. There are different types of Omega 6s, however the one most commonly found in seed oils is called linoleic acid.
The linoleic acid content of seed oils is what has been heavily scrutinised over the years. This is because of concerns that linoleic acid can convert to another Omega 6 fatty acid in the body, called arachidonic acid. Arachidonic acid has many roles within the body, some of which can contribute to the formation of molecules linked to inflammation and various chronic diseases. However, research has shown that dietary intake of linoleic acid does not significant impact arachadonic acid levels within the body, and therefore does not directly contribute to any of its effects. On the contrary, studies have suggested that dietary linoleic acid has a positive and protective effect on inflammation within the body.
Another argument was that potentially, Omega 6s as a whole, are contributing to increases in lifestyle diseases that we are seeing within the Western world. Currently, research has not backed this, but rather continues to highlight the positive health outcomes of incorporating these fats into our diets. However, as mentioned, Omega 6s in the form of seed oils provide many favourable qualities for the food production industry given their neutral flavour and affordability, therefore they are used in high amounts in deep fried foods, baked goods, packaged sauces and dressings. These foods are also typically high in added salt and sugar, and are often recommended only in moderation, although they currently make up a significant portion of Western diets. So, while Omega 6s may not be inherently harmful, it is important to consider the means in which Omega 6s are being consumed in a typical Western diet.
So what’s the bottom line & do I need to throw out my canola oil?
If you scrolled down here just to know if you need to throw out your canola oil, no you don’t. As a matter of fact canola oil, and other seed oils are good sources of polyunsaturated fatty acids which have positive effects on our health!
On top of this, they are more affordable options than other nutrient powerhouse oils such as Extra Virgin Olive Oil. If you are looking to cut out seed oils from your diet due to inflammation concerns, this isn’t going to have any major impact on your health one way or another.
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Instead, try looking at your diet and lifestyle as a whole, as this will have a greater impact than targeting one specific food or nutrient! Aim to incorporate a variety of healthy fats, lean proteins, fibre filled fruits, vegetables, and wholegrains into your diet.
Beyond diet, lifestyle factors play a crucial role in inflammation and overall health. Excessive alcohol consumption, chronic stress, smoking, and prolonged sedentary behavior can all contribute to inflammation in the body. Addressing these risk factors can help reduce inflammation and improve your overall health.
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If you made it this far, thanks for following along and joining me on this rabbit hole.
If you liked this blog, and found it helpful, make sure to give it a share, and follow me on instagram @laurafrankdietitian for more health and nutrition tips!
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References:
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doi:10.1186/1743-7075-8-36
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doi: 10.1161/CIRCULATIONAHA.118.038908.