The Problem with Seed Oils: Unveiling the Hidden Truth

In the realm of cooking oils, seed oils seem to be the go-to for both home cooks, restaurants and of course manufactured and processed foods. This is due to their low cost, availability and neutrality. Oils like canola, grapeseed, corn, and vegetable oil are ubiquitous in kitchens all over the world, however, these oils harbor several significant issues that deserve a closer look.  

While browsing social media, I started to see a lot of disparaging comments when products have canola oil listed as an ingredient and found people raging against the use of seed oils in their food.  This was news to me. As a cook, I almost exclusively use olive oil, but in my baking and in preparation of Asian food, I always have canola oil on hand. So I started to dig in to why these oils have become a flash point for health enthusiasts. 

In this article, I'll delve into the problems associated with seed oils and why you might want to reconsider their place in your pantry. 

High Omega-6 Fatty Acids 

One of the major concerns with seed oils is their high content of omega-6 fatty acids. While omega-6 fatty acids are essential for the body, they need to be balanced with omega-3 fatty acids. The Western diet, already abundant in omega-6, has seen an influx of seed oils, which further disrupt this balance. An imbalance of omega-6 to omega-3 fatty acids has been linked to chronic inflammation, a key driver of various diseases, including heart disease, obesity, and diabetes. Inflammation is one of the worst health markers so adding inflammatory seed oils into your diet is a big no no. 

Susceptibility to Oxidation 

Seed oils are particularly susceptible to oxidation due to their high polyunsaturated fat content. When exposed to heat, light, or oxygen, they can quickly go rancid, producing harmful compounds. You may not even know that your oil has gone rancid which is the worst part. 

Cooking with seed oils at high temperatures, such as frying, can create toxic byproducts that have been linked to oxidative stress and inflammation in the body. 

Lack of Nutrients 

Compared to oils like olive oil or avocado oil, seed oils offer fewer health benefits. They lack the antioxidants, vitamins, and polyphenols found in these healthier alternatives. Choosing seed oils means missing out on the protective compounds that can support overall well-being. 

GMO Concerns 

Many seed oils, particularly soybean and canola oil, are derived from genetically modified (GMO) crops. While GMO crops are a topic of debate, concerns include the potential for long-term health risks and environmental impacts. Opting for non-GMO or organic oils can help mitigate these concerns. 

Questionable Health Claims 

Seed oil manufacturers often market their products as "heart-healthy" due to their unsaturated fat content. While they may be lower in saturated fat than some alternatives, their potential to promote inflammation and oxidative stress raises doubts about their overall healthiness. 

Industrial Processing 

This is the one point that has me most concerned. The production of seed oils typically involves extensive industrial processing, which can include chemical extraction, refining, and deodorizing. In scientific terms, the 4-step process includes degumming, deacidification (neutralization), bleaching, and deodorization. These processes often involve the use of solvents and high heat, which can strip the oils of their natural nutrients and antioxidants. What remains is a product that lacks the health benefits associated with minimally processed oils. Nothing like knowing that the oil you cook with has been stripped with petroleum! 

Overuse in Processed Foods 

Seed oils have become staples in the food industry, found in countless processed and packaged foods. These hidden sources can lead to overconsumption of these oils, contributing to the omega-6 imbalance in the diet. So, start checking the labels! Try to opt for items that don’t have canola, soy, vegetable oil and look for olive and avocado oils instead. 

Sustainability

The environmental impact of seed oil production is another factor to consider. The cultivation of these oils often involves the use of pesticides and large amounts of water, raising sustainability concerns. In fact, due to their GMO nature, the use of pesticides is extreme. Also, the transportation of large scale seed oils gives it a large carbon footprint. In contrast, locally sourced oils such as olive oil in Mediterranean countries offer a more sustainable alternative. The production of seed oils also involves high heat and chemical solvents, which further adds to its environmental impact.

In the face of the seed oil controversy, it’s imperative to be aware of greenwashing. Some companies may market canola oil as a ‘healthy’ and ‘natural’ product, downplaying its potential health risks and environmental impact. It’s essential to read labels carefully and research the company’s practices before making a purchase. Greenwashing is not limited to seed oils but is a widespread issue in the food industry.

The Alternatives 

Olive Oil: Extra virgin olive oil is rich in monounsaturated fats, which are considered heart-healthy. It's also a good source of antioxidants and anti-inflammatory compounds. I personally use it for almost all methods of savory cooking except Asian dishes and baking. It is perfect for sautéing, salad dressings, and low to medium-heat cooking. 

Coconut Oil: While it's high in saturated fat, coconut oil contains a unique type of saturated fat called medium-chain triglycerides (MCTs), which some studies suggest can be beneficial. It's excellent for baking and stir-frying due to its high smoke point. 

Avocado Oil: Avocado oil is high in monounsaturated fats and vitamin E. It has a high smoke point, making it suitable for high-heat cooking methods like frying or grilling. I have switched to this for all Asian cooking, frying and baking 

Nut Oils: Oils like almond, walnut, and macadamia nut oil are rich in monounsaturated and polyunsaturated fats. They have a pleasant nutty flavor. They can be expensive, so they are best used sparingly in things like salad dressings 

Flaxseed Oil: This oil is exceptionally high in alpha-linolenic acid (ALA), an omega-3 fatty acid. However, it's not suitable for cooking because it's highly sensitive to heat and light. Use flaxseed oil as a finishing touch on dishes or in smoothies. 

Sesame Oil: Toasted sesame oil adds a rich, nutty flavor to Asian dishes. It's a source of healthy fats, particularly monounsaturated fats, and it's best used in low-heat cooking or as a flavor enhancer in stir-fries. 

Ghee: Ghee is clarified butter, which means it has had its milk solids removed. It's a source of healthy saturated fats and is suitable for high-heat cooking due to its high smoke point. It has a rich, buttery flavor. 

Hemp Oil: Hemp oil contains a balanced ratio of omega-3 to omega-6 fatty acids, making it a healthy choice for overall well-being. It should not be heated and is best used in salad dressings and dips. 

While seed oils like canola, grapeseed, corn, and vegetable oil may be inexpensive and readily available, their health implications are a growing concern. Balancing your fat intake with oils that are rich in monounsaturated and polyunsaturated fats, like olive oil and avocado oil, may offer better health outcomes. It's essential to be mindful of the types of fats you consume and consider the potential long-term effects on your health. By making informed choices, you can prioritize your well-being and reduce the problems associated with seed oils in your diet.