Seed-based oils, like canola and sunflower oil, are prevalent ingredients in a variety of processed foods, including bakery products. Recently, some health-conscious individuals, and, notably, influencers, have started advocating against the consumption of these seed oils. They argue that the omega-6 fatty acids contained in these oils contribute to toxicity and inflammation in our bodies. In addition, Robert F. Kennedy, Jr., the Trump administration’s nominee for the Department of Health and Human Services, implicated these seed oils as considerable contributors to the widespread obesity crisis in a recent statement.
In the social media sphere, this segment of oils has been dubbed ‘The Hateful Eight’: canola, corn, soybean, sunflower, cottonseed, safflower, grapeseed, and rice bran oils. Influencers advocating against these oils often share content from supermarkets, suggesting their followers steer clear of food items containing these ‘Hateful Eight’ oils. However, avoiding these oils in the average American diet proves a challenging task seeing that they are deeply ingrained in the U.S. food supply chain, specifically in processed foods.
Processed foods, which constitute approximately 60% of the typical U.S. diet, are widely known to capitalize on these prevalent oils. Common consumables like chips, popcorn, and bread frequently cite sunflower or soybean oil in their ingredients. Even ubiquitous fast food chains like McDonald’s resort to a canola oil blend for frying their signature fries. However, RFK Jr. has proposed reverting to the use of beef tallow, a common practice until 1990.
The shift from beef tallow to the current oil blends was a result of the perceived health risks of consuming saturated animal fats, according to Kennedy. Overindulgence in saturated fats can lead to an escalation in ‘bad’ cholesterol levels, thereby enhancing the likelihood of heart disease and stroke. So, even if one decided to completely forego fast food, it would still be a substantial challenge to avoid seed oils completely. This leads us to question whether it is even necessary to eliminate seed oils from our diets to maintain good health.
Let’s delve into the purported health merits of seed oils. It is well established that dietary oils and fats comprise a mix of both health-promoting fats—polyunsaturated and monounsaturated—and less beneficial saturated fats. For instance, polyunsaturated fats encompass omega-3s and omega-6s. Fatty fish are typically rich in omega-3s, whereas seed oils lean heavily towards omega-6s. The Dietary Guidelines for Americans suggests minimizing saturated fats and making room for unsaturated fats.
Additionally, the American Heart Association encourages the consumption of polyunsaturated and monounsaturated fats, of the kind found in seed oils, along with other sources such as nuts and tofu, rather than resorting to saturated or trans fats. Unlike the anti-seed oil narratives that flood social media, the research community has found no correlation between linoleic acid, the primary omega-6 in seed oil, intake and an increase in the markers of inflammation in our bloodstream.
In fact, linoleic acid could potentially help mitigate the risks associated with heart disease. Some people choose to limit their consumption of seed oils due to the propensity of their unsaturated fatty acids to oxidize and generate free radicals when exposed to heat and light. Yet, these unsaturated fatty acids, especially linoleic acid, oxidize faster than their saturated counterparts.
In the debate over the healthfulness of seed oils, some question whether a traditional fat source such as beef tallow would be a better option. While all fats are known to contribute 9 calories per gram, far more than proteins and carbohydrates which contribute 4 calories per gram, blaming seed oils solely would not be justified as per the evidence available. According to RFK Jr.’s suggestion, beef tallow, a rendered fat product obtained from the fatty tissues of cows, could be an alternative.
Beef tallow comprises predominantly saturated and monounsaturated fatty acids, with scarcely any polyunsaturated fats. In contrast, seed oils tend to be low in saturated fats. For instance, canola oil has less than 1 gram of saturated fat per tablespoon, whereas sunflower oil contains 1.36 grams per tablespoon. Meanwhile, a single tablespoon of beef tallow contains over 6 grams of saturated fat.
Thus, a mere 3 tablespoons of beef tallow would almost touch the recommended daily limit of 20 grams of saturated fats. The American Heart Association, on the other hand, prescribes an even lower ceiling of saturated fat intake, under 13 grams per day. Those seeking alternatives to seed oils could turn to olive, avocado, and peanut oils, which possess higher content of monounsaturated fats. However, these oils are often priced higher than common seed oils.
Despite the emerging backlash against seed oils like canola and sunflower oil on social media, ample research indicates that they offer beneficial polyunsaturated fats. These fats have the potential to support overall heart health when consumed in a balanced manner. Rather than outright rejection of seed oils, the focus should shift towards consuming a balanced, healthful diet, featuring unprocessed foods in abundance and a plethora of varied healthy fats.