Should You Avoid Seed Oils?

When it comes to cooking, the type of oil you use matters more than you might think! Many commonly used cooking oils, particularly seed oils, can be harmful to your health due to their high omega-6 fatty acid content, oxidation during cooking, and the chemicals used to process them.

The Dangers of Seed Oils

Seed oils are often marketed as "heart-healthy," but the following 8 industrialized seed oils are among the least healthy oils you can use in cooking: canola oil (also called rapeseed), soybean oil (also labeled as vegetable oil), sunflower oil, corn oil, grapeseed oil, safflower oil, ricebran oil, and cottonseed oil. These oils are used in most processed foods and are popular for frying in restaurants, yet they come with a host of problems.

1. High Omega-6 Fat Content

One of the biggest issues with these seed oils is their high omega-6 fatty acid content. Omega-6 fats, while good in small amounts, are a major problem when the balance between omega-6 and omega-3 fatty acids in the body is off. An ideal ratio of omega-6 fats to omega-3 fats is around 2:1, yet most Americans eat a ratio closer to 20:1! A high omega-6 to omega-3 ratio promotes inflammation and is linked to increased risk of heart disease, obesity, and diabetes.

2. Oxidation

When seed oils are exposed to heat, light, or air, they oxidize, meaning they break down and create harmful free radicals. These unstable molecules can damage cells and tissues in the body, leading to increased inflammation and a higher risk of chronic diseases. Since seed oils are commonly used for deep frying and high-heat cooking, they are particularly prone to oxidation, making them an even worse option for cooking.

3. Over-Processing and Chemicals Solvents

In order to get the oil out of the seed, most large companies use chemical solvents like hexane to soak the seeds and extract the oil. The processing of seed oils involves industrial methods like refining, bleaching, and deodorizing. This over-processing strips the oil of its nutrients and introduces potentially harmful residues, as well as introducing the seeds to high heat and leading to further oxidation. The end result is an oil that is not only lacking in beneficial compounds but is also laden with synthetic chemicals.

Note:
One exception to the “avoid seed oils” rule is cold-pressed flaxseed oil. Flaxseed oil is unique in that it has a high quantity of omega-3 fats, and it is generally produced by pressing the seed with no heat.