Seed oils get a bad rep, and nowadays, it seems like everyone is avoiding them. They’ve been labeled as toxic and unhealthy, thanks to many wellness influencers. More and more food companies are swapping out seed oils for coconut and avocado oils. While some eateries and restaurants such as Steak ‘n Shake are rethinking their frying oils, opting for beef tallow to fry their french fries and tater tots.
With the rise of chronic disease and obesity often linked to increased seed oil consumption, it’s no wonder people are becoming more mindful of which oils their food is cooked in.
Black Americans have to be extra mindful as they’re 28 percent more likely than the average U.S. adult to be obese, explains the Office of Minority Health. When the body has too much body fat, it can negatively impact one’s health and lead to serious concerns. But is ditching seed oil just another trend, or are there actually health benefits to switching to a non-vegetable oil?
The answer isn’t black and white, but this guide will help you eat more confidently so you can hit your health goals with ease.
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Seed oils are plant-based cooking oils formed by extracting the seed from the plant. The subtle flavor profile and high smoke point offer convenience and versatility so you can bake, cook, and fry with the oil. Additionally, they’re affordable, shelf-stable, and easy to cook with, which is why they’re often an essential ingredient in home and commercial kitchens alike.
According to the Cleveland Clinic, its claim to fame in North America began in the 1900s as a healthier alternative to partially hydrogenated oils, which are highly processed and contain salt and sugar. For instance, you’ll often find a couple of tablespoons of vegetable oil baked in desserts like these vegan raspberry marzipan muffins. When you’re pouring standard salad dressing over your salad, dipping your veggies in ranch, or cooking your meat in canola oil, you’re eating seed oils. Even healthy breakfast options like these grab-and-go hash brown casserole muffins may have small amounts of vegetable oil.
Highly processed and packaged foods are also notorious for containing seed oils. From your favorite frozen TV dinner and pasta noodles to sauces, chocolates, and protein shakes, these items may contain hidden vegetable oils. Let’s not forget about fried foods, as many restaurants may use seed oils to fry their meals, from Brussels sprouts and french fries to wings and the chicken in your sandwiches.
Some of the most commonly used seed oils include canola (made from rapeseed), cottonseed, peanut, safflower, corn, sunflower, and grapeseed oil. When one or more of these oils are combined, they’re called vegetable oil.
People may even refer to seed oils as the “hateful eight”, but are all these oils as toxic as the viral Instagram posts suggest?
Most of the debate over seed oils centers on whether they cause inflammation in the body. According to the Cleveland Clinic, chronic inflammation over an extended period can lead to serious health issues like autoimmune diseases, certain cancers, type 2 diabetes, heart disease, high blood pressure, and more. Seed oils tend to have higher amounts of omega-6s (an essential fatty acid that may promote chronic inflammation) and lower levels of omega-3s (an essential fatty acid that fights inflammation), points out NPR.
With an uptake in seeds and grains over the years, it’s easier to eat more omega-6s than omega-3s, causing an imbalance. Nowadays, the average American consumes omega-6 fats 10 times more often than omega-3 fats, NPR reports. This imbalance may largely be caused by ultra-processed foods high in seed oils, sugar, additives, and salt, which currently dominate the U.S. food market.
Let’s loop in genetics. Does it impact the inflammatory potential of seed oils?
In short, yes, but more research is needed to understand how genetics and oils can affect overall health. One study in 2012 found that African and Indigenous populations have a specific gene variant that enables them to digest omega-6 fatty acids more quickly. This may be problematic as it leads to even more inflammation in the body.
One of the easiest ways to limit seed oil consumption is to avoid eating ultra-processed foods. While they may taste amazing the moment they hit your tongue, processed foods often lack nutrients and are loaded with chemicals, additives and sugars. Seed oils can be hidden in salad dressings, granola bars, crackers, frozen foods, and even “clean” snacks labeled organic. If you really want to cut out vegetable oils, consider reading the ingredient label to understand what’s in your food.
Cooking your food is also a great way to gain more control over your food choices. As the head chef, you get to choose what ingredients you cook with. Opt for non-seed oils, or incorporate more omega-3 fats – walnuts, fatty fish, chia seeds– for a better omega-6 to omega-3 ratio.
When it comes to choosing an alternative vegetable oil, you’ve got options.
Olive oil is loaded with antioxidants and healthy fats and has powerful anti-inflammatory properties. Its slightly grassy, yet fruity flavor makes it great for cooking, sauteing, roasting, baking, and drizzling over salads.
On the other hand, avocado oil is rich in antioxidants that support heart, eye, and skin health. Healthline shares that it may specifically help improve arthritis, reduce cholesterol, and support overall nutrient absorption. Its mild profile and high smoke point make it excellent for marinades, grilling, and frying.
While removing seed oils from your diet may be helpful, focusing on a healthy, balanced diet is most important. Prioritizing whole foods while limiting your intake of sugar and processed foods can help you maintain a healthy body and life.
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