Are Seed Oils Killing Us, or Are Diet Influencers Just Trying to Scare Us?

I can’t be the only one who has noticed the recent uproar of proclaimed nutrition experts on social media.

Every other day, a new diet influencer seems to be telling me what not to eat.

There is no shortage of fear-inducing nutrition content. Recently, an emerging debate on the use of seed oils has surfaced. Let’s see if these influencers are onto something or if they are fear-mongering.

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What makes an oil inflammatory?

It all boils down to the fat content. There are three main types of Fat I will be referring to:

1. Saturated Fat (bad Fat)

2. Trans Fat (evil Fat)

3. Unsaturated Fats (the good guys)

Saturated Fats:

Oils high in saturated fats are considered inflammatory, while oils high in unsaturated fats are considered anti-inflammatory.

Studies show that saturated fats can lead to elevated LDL “bad” cholesterol levels, creating inflammation in the body and increasing our risk for heart disease. Henceforth, we can deduce that oils high in saturated fat may not be the best for everyday use.

Examples: Coconut oil, palm oil, and animal fats such as butter and lard

Trans Fats:

Heating oils create trans fats in the presence of hydrogen to make them more stable (less likely to become rancid). This process is called hydrogenation. The US Food and Drug Administration (FDA) banned hydrogenated oils from being added to packaged goods.

Even though these oils have been banned, that does not mean we are free of trans fats. Trans fats can be found in fried foods, cookies, donuts, sweet rolls, margarine, and beef.

Trans fats have been shown to increase LDL cholesterol and lead to inflammation.

Unsaturated Fats

These types of Fat have been shown to improve good cholesterol levels while lowering bad cholesterol.

There are two types of unsaturated fats:

1. Monounsaturated fats

• It is found in olives, avocados, nuts, pumpkin seeds, and sesame seeds (and their respective oils).

2. Polyunsaturated fats

• More commonly known as omega-6 and omega-3 fatty acids. These are in oily fish, walnuts, chia, and flax seeds.

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So, what’s the deal with seed oils?

Seed oils emerged in the early 90s as an alternative to partially hydrogenated oils (AKA those sneaky trans fats).

Seed Oils, aka “the hateful 8”:

1. Canola oil (aka rapeseed oil)

2. Soybean oil

3. Peanut oil

4. Corn oil

5. Grapeseed oil

6. Sunflower oil

7. Safflower oil

8. Rice bran oil

Seed oils are typically high in poly-unsaturated fats, particularly omega-6 fatty acids.

In small amounts, omega-6 Fat can be helpful by lowering our bad cholesterol.

But the reality is that most Americans have too many omega-6 fats in their diet. Seed oils are often refined (stripping away essential nutrients) and used in food processing.

Therefore, our omega-6 to omega-3 fatty acids ratio is often skewed, leading to inflammation.

But instead of demonizing these oils and cutting them from our lives completely, we can focus on making better choices when cooking at home. Limiting processed foods may be a good idea, too.

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A Dietitian’s Favorite Oils

1. Extra Virgin Olive Oil

• 75% monounsaturated fats

• Antioxidants (phenols) reduce inflammation and protect against disease

• USES: Use for low-heat cooking (sautéing)

2. Avocado Oil

• 70% monounsaturated fats

• USE: High-heat cooking (pan-frying, stir-frying)

So, are seed oils killing you?

No, not really. The problem is not the seed oils themselves. Instead, our unbalanced intake of omega-6 to omega-3 fats creates a state of inflammation.

So, swap your daily cooking oil for avocado or extra virgin olive oil. And remember that seed oils may still be a better choice than highly saturated oils (butter, lard) when caring for our hearts.

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