The Truth About Seed Oils

The debate around seed oils (often referred to as vegetable oils) has become a hot topic in nutrition, particularly due to their high omega-6 polyunsaturated fatty acid (PUFA) content. Here is what you need to know regarding the potential health implications of seed oils like soybean, corn, sunflower, canola, and safflower oils.

One of the biggest criticisms around these oils is their high omega-6 content which is linked to increased inflammation in the body, potentially contributing to heart disease, obesity and autoimmune disease. 

Recent research has begun to question this view, suggesting that the relationship between omega-6 intake and inflammation may not be as straightforward as previously thought. While excessive omega-6 intake may contribute to inflammation in certain contexts, studies indicate that moderate consumption of omega-6s, especially from whole food sources (like seeds and nuts), may not have the same negative effects as the highly processed oils.

As it stands, there is not enough research to prove seed oils are a health threat. It all comes down to how you're consuming them (in whole food recipes or ultra processed foods), how you're using them in cooking as they have a lower smoke point than other oils and what other risk factors are involved such as age, genetics, exercise levels, etc. 

Here are some tips to protect yourself when it comes to any potential threats of seed oils:

1. Consume a variety of oils in your diet such as extra virgin olive oil, avocado oil, etc. By getting a variety of oils in your diet, you can not only minimize any potential harm, but improve beneficial nutrient absorption and exposure.

2. Make sure to pay attention to smoke points. You don't want to cook at very high temperatures with lower smoke point oils as it can be carcinogenic. Limit frying in general which is a very high temperature cooking method that, no matter which oil you use, can negatively affect health overtime. When roasting veggies above 400 degrees F, make sure to use avocado oil or coconut oil instead. Extra virgin olive oil is best for sauteeing and lower temperature roasting.

3. Limit ultra-processed foods in your diet such as packaged snacks, desserts, candy, etc- this is where a lot of seed oils are sourced which could explain why seed oils get a bad rap in general. 

4. Increase anti-inflammatory foods in your diet like fatty fish, leafy greens, whole grains and nuts.

For more personalized tips and guidance, schedule a 1:1 meeting with one of our nutrition experts. We accept most major health insurance plans.