The Seed Oil Saga: Separating Fact from Fiction
Are they really as bad as they’re made out to be? Read on to find out!
Seed oils are everywhere in our food and recently they've been getting a lot of bad press online. Social media is full of people claiming these oils are terrible for our health, even calling them the ‘The Hateful 8’. But is there any truth to these dramatic accusations, or is this just another case of internet exaggeration?
When it comes to fats and oils, it's important to remember that they're not all created equal. They're made up of different types of fatty acids, and the proportions of these fatty acids determine their impact on our health.
Saturated fats: These are generally solid at room temperature and are found in animal products like butter and meat, as well as some plant sources like coconut oil.
Monounsaturated fats: These are typically liquid at room temperature and are found in foods like olive oil, avocados, and nuts.
Polyunsaturated fats: These are also liquid at room temperature and are found in many plant-based oils, as well as fatty fish.
Let's take a step back and examine the evidence. Seed oils, derived from seeds such as canola, corn, cottonseed, grapeseed, rice bran, sunflower, safflower, and soy, are indeed high in polyunsaturated fats, specifically omega-6 fatty acids. Now, omega-6s aren't inherently bad. In fact, they're essential fatty acids that our bodies need but can't produce on their own. They play a role in brain function, growth and development, and even help regulate metabolism.
The concern often raised is that excessive omega-6 intake, coupled with a low intake of omega-3s (found in fatty fish and flaxseeds), can contribute to inflammation in the body. And chronic inflammation is linked to various health issues, from heart disease to autoimmune conditions.
Seed oils tend to be higher in polyunsaturated fats, specifically omega-6 fatty acids. While omega-3 fatty acids are known for their health benefits, omega-6 fatty acids have a more complex reputation. Some experts have raised concerns about consuming too many omega-6s in relation to omega-3s, but more research is needed to fully understand their effects.
The research that’s created this noise around seed oils centres around comparing ultra processed food with freshly cooked foods high in omega-3 & 6 oils. As I’m sure you’ll realise, this isn’t comparing ‘like-with-like’ and therefore the results are hugely skewed as ultra processed foods are full of other nasty components!
Now I’m not saying everyone should rush out and fill their cupboards with bottle of seeds oil, what I am saying, is using them occasionally is absolutely fine.
What we can say with confidence, is we should all be embracing the Mediterranean diet by using extra virgin olive oil as your primary oil. Remember, the olive oil industry is unregulated, so some extra virgin olive oils are better than others. Check the date when purchasing to ensure you get high-quality extra virgin olive oil. Some helpful tips to remember:
Check for a harvest date to ensure it’s within the last year
Extra virgin’ means the oil is minimally processed
To preserve the beneficial polyphenols and maintain freshness, select Extra Virgin olive oil packaged in dark glass bottles or tins.
If you’re need advice and support changing your diet and lifestyle, or need help and direction to lose weight and gain muscle, book a discovery call with me. www.myprivatediet.com I’m here to help.
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Ciao for now, Ex.