The term ‘seed oils’ may not ring a bell for most people, despite its penetration into standard American dietary habits for several years. Originated from the vocabularies of online health enthusiasts, wellness advocates, and a few influential figures, this term is a fancy way of referring to ubiquitous cooking oils. Canola, soybean, and corn oil, prime examples of seed oils, are an integral part of many kitchen recipes. However, a group of fierce detractors label these mainstream refined vegetable oils as ‘the abhorred octad,’ linking their consumption to the rise in inflammatory conditions and chronic diseases such as obesity and diabetes.
Reacting to these claims, some food producers have opted to eliminate seed oils from their manufacturing process, and even eateries like Sweetgreen, a popular salad chain, have eradicated seed oils from their menus. According to recent data, a significant fraction of Americans are also jumping on this trend, avoiding the use of these oils in their food preparation.
However, this growing concern over the usage of seed oils has left nutritional scientists bewildered, considering ample research suggesting health benefits from these oils. They argue that seed oils, when used as alternatives to substances like lard or butter, can offer numerous health benefits. A professor in food science unaquivocly questions the negative reputation of seed oils, stating there isn’t any credible source that labels these oils unhealthy.
So, what actually are seed oils? As the name implies, they’re oils derived from plant seeds. Eight kinds, in particular, are often subject to criticism, namely canola, corn, cottonseed, grapeseed, soybean, sunflower, safflower, and rice bran. Seed oils production involves pressing or grinding the seeds, followed by chemical treatment and heating to eradicate impurities that may leave a cloudiness in the oil or a disagreeable odor. Post-processing, they transform into economical, taste-neutral, shelf-stable oils, with a high smoke point.
However, olive oil and avocado oil fall into the category of fruit oils. Unlike seed oils, they’re usually cold-pressed, a process that preserves many beneficial plant compounds – a feature that simultaneously hikes up their price and makes them more prone to smoking at high heating temperatures.
One key characteristic of most seed oils is their high composition of omega-6 fatty acids and low presence of omega-3. Both these forms of fatty acids are vital for sustaining human health, but our bodies don’t naturally manufacture them, making dietary acquisition necessary. Critics allege a multitude of unfounded claims regarding these seed oils, often neglecting to provide empirical backing.
For instance, some critiques focus on their manufacturing process, suggesting it leaves traces of a hazardous chemical, hexane. Others argue that the lofty levels of omega-6 and scarcely present omega-3 in these oils result in an imbalance, potentially leading to increased risk of chronic diseases by spurring bodily inflammation.
As a fatty acids specialist explained, both omega-6 and omega-3 are crucial to our health. ‘Seed oils do not inflate acute or chronic inflammation levels,’ says the expert, discrediting a common myth. Furthermore, an array of research studies consistently demonstrate the cholesterol-lowering capability of plant-based oils, thus decreasing the risk of heart ailments like strokes, especially compared to high-saturated-fat sources.
The ‘Seed Oil Free Alliance,’ an organization that certifies oil-free products for companies, highlights the surge in seed oil consumption in the United States over recent years. They categorize these oils as suppliers of ’empty calories’ that make room for ‘nutritionally deficient foods.’ The use of seed oils has indeed escalated, but it’s primarily due to their extensive deployment in fast food preparation, fried dishes, and ultra-processed foods, which constitutes almost three-quarters of the country’s food supply.
These highly processed food items are acknowledged sources of numerous health complications, often containing large amounts of refined grains, excessive sugars, and sodium. However, there isn’t any substantial evidence to blame seed oils independently for these adverse health outcomes.
For those anxious about the impact of seed oils on their health, the advice from experts is to minimize intake of ultra-processed foods. Regarding seed oil consumption, it’s recommended to consult with medical professionals for individualized advice. According to various studies, olive oil is deemed the healthiest choice for cooking as far as affordability and culinary practices permit.
In addition, healthier levels of omega-3 intake can be achieved by incorporating more seafood like tuna and salmon into meals. Despite ongoing debates regarding seed oils, there’s consensus on the dire need for more comprehensive nutrition research to address the prevailing ambiguities and long-standing controversies.
Currently, scientists argue against transitioning back to beef tallow, known for high saturated fat content, as an alternative to seed oils. ‘There’s a lack of evidence to suggest beef tallow’s superiority over seed oils in terms of health. Bear in mind that the process to purify fat is also applicable to tallow,’ states a prominent scientist.