Seed Oils: Myth vs. Fact
Seed oils are under fire from thousands of social media health and wellness influencers who claim that they are damaging to your health. Dubbed the “hateful eight” on internet forums, canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, and rice bran oils, have been called “toxic” and “unhealthy.”
Customers' anxieties are raised by the rhetoric, but do these claims have merit? As the fourth generation of a family business that has purchased, packaged, and sold these oils for more than 100 years, I wanted to take a closer look and separate myth from fact about seed oils.
What are Seed Oils?
Plant-based oils, called seed oils, are extracted from seeds such as safflower, sunflower, canola, and soybean. Omega-6 and omega-3 fatty acids, which are vital nutrients, are among the unsaturated fats that comprise most of these oils. Seed oils can either be refined or cold-pressed, depending on how they are extracted.
Extra virgin olive oil and other cold-pressed oils preserve key plant ingredients such as phytosterols and vitamins, but they can break down at high temperatures. Refined oils undergo several processes to raise their smoke point, improve their shelf stability, and neutralize flavor, making them suitable for high-heat cooking.
Facts vs. Myths Regarding Seed Oils
Myth 1: Inflammation Is Caused by Seed Oils
Claim: Chronic illnesses and inflammation are caused by omega-6 fatty acids found in seed oils.
Fact: The function of omega-6 fatty acids in the body is oversimplified by this assertion. Omega-6s can create both anti-inflammatory and inflammatory chemicals. Studies, such as those conducted by Dr. Christopher Gardner of Stanford University, have demonstrated that diets rich in omega-6 fatty acids do not increase inflammatory markers. Rather, people who have higher blood levels of omega-6s are frequently at a decreased risk of Type 2 diabetes and cardiovascular disease. He was quoted in a recent article by The American Heart Association saying, "It's so odd that the internet has gone wild demonizing these things, they are not to be feared."
Myth 2: Seed Oils Decompose into Dangerous Substances
Claim: When seed oils are refined and cooked, toxic chemicals are created that harm cells.
Fact: Refined seed oils are made especially to resist high temperatures. The naturally occurring Vitamin E in these oils serves as an antioxidant, preventing deterioration, and the refining process eliminates contaminants that may cause rancidity or splattering. Oils should be kept in a cool, dark location to preserve quality.
Myth 3: Chronic Disease Is Caused by Increased Consumption of Seed Oil
Claim: Obesity, diabetes, and other illnesses have increased as a result of the growing use of seed oils.
Fact: Although there has been an increase in the use of seed oils, this does not prove causation. The true problem, according to Dr. Gardner, is the increasing popularity of fast food and ultra-processed foods, which frequently contain seed oils. It ignores the larger problem of nutritional quality and blames the oil itself. There are no health risks associated with consuming seed oils as part of a nutrient-rich diet.
Do Seed Oils Have Any Health Benefits?
When used properly as part of a nutritious diet, seed oils can be a beneficial supplement. Seed oils contain linoleic acid, an essential fatty acid important for the production of cell membranes and skin health. Despite some claims about seed oils being toxic, credible resources like the American Heart Association and Mayo Clinic support their inclusion in a balanced diet.
- Heart Health: Lowering LDL (bad) cholesterol and the risk of cardiovascular disease can be achieved by substituting unsaturated fats from seed oils for saturated fats like butter and lard.
- Absorption of Fat-Soluble Vitamins: Absorption of Vitamins A, D, E, and K, is facilitated by the fats found in seed oils.
- Versatility: Seed oils can be used for anything from frying and roasting to preparing salad dressings to baking because of their high smoke points and neutral tastes.
- Tips for Incorporating Seed Oils in Cooking
- Select Quality: To minimize exposure to processing chemicals, choose premium cold-pressed or expeller-pressed oils wherever feasible.
- Store Wisely: To avoid rancidity, store oils in a cool, dark location.
- Mind the Temperature: To prevent burning and maintain the oils' nutritional value, use them within their smoke point range.
- Diversify Your Fats: To maintain an ideal omega-6 to omega-3 ratio, balance your intake by incorporating additional healthy fats from nuts, seeds, and fish.
Rewriting the Story
It's important to concentrate on the quality of your food as a whole rather than demonizing seed oils. Health can be significantly improved by preparing meals using whole, nutrient-dense ingredients and reducing reliance on ultra-processed foods. As a flexible and heart-healthy cooking choice, seed oils can be a significant part of that strategy.
The Bottom Line
Seed oils are not the villains they’ve been made out to be. Decades of research support their safety and health benefits when used appropriately. As with any food, moderation and mindful preparation are key. By separating fact from fiction, we can better understand and appreciate the role of seed oils in a balanced diet and dispel the myths that are attempting to give them a bad rap.
Cooking with seed oils responsibly is not just a healthful choice — it’s a practical and delicious one.
Joseph Basile is president of Catania Oils, one of the Northeast’s leading processors and packers of plant-based oils, including olive, vegetable, blended, and specialty oils for bulk, food service, and retail.
