Debunking the Myths: Seed Oils

One nutrition topic that has been raising concerns lately is the consumption of seed oils. In recent years, there have been claims that seed oils are detrimental to health. However, it is essential to examine these claims critically and base our conclusions on scientific research. In this blog post, we will explore the truth behind the alleged negative health effects of seed oils and debunk the myths with scientific evidence.

What are Seed Oils?

Seed oils are oils derived from the seeds of plants and include sunflower, soybean, canola, and corn oil. They have become popular in cooking due to their mild taste and relatively high smoke points.

So, are They Bad? Where do These Claims Come From?

Some critics argue that seed oils are “highly processed” and can promote low grade chronic inflammation in the body. The high omega-6 fatty acid content of seed oils is often pinned as the culprit for these health concerns. Keep reading and see why seed oils are nothing to fear and are a perfectly okay thing to include in your diet.

Dispelling the Myths

Myth 1: Omega-6 Fatty Acid Content Drives Inflammation

One common concern surrounding seed oils is their high omega-6 fatty acid content. Omega-6 fatty acids are essential polyunsaturated fats that our bodies require for normal growth and development. The main omega-6 fatty acid found in seed oils is linoleic acid.

So, if omega-6 fatty acids are essential and seed oils are high in them, why would people think they’re bad?

These claims are rooted in the idea that linoleic acid is transformed into something called arachidonic acid in the body, which is a precursor for inflammatory compounds.

While this argument is convincing and may cause concern to anyone who has read this on the internet, the truth is that arachidonic acid is not always converted to proinflammatory compounds. In fact, arachidonic acid is also converted into some anti-inflammatory markers as well. Just like any other nutrition and health topic, there is a great deal of nuance and this topic is not black or white. Furthermore, only about .2% of linoleic acid is converted to arachidonic acid. In other words, the impact of omega-6 fatty acid consumption on inflammation when examined in the context of an actual human body, is negligible.

You may have also heard that the ratio of omega-6 to omega-3 fatty acids is an important factor to consider. The claim here is that as the ratio gets larger, inflammatory effects have been examined.

This claim is based on the fact that linoleic acid and alpha-linolenic acid (omega-3 fatty acids) compete for the same enzymes in their conversions to arachidonic acid or EPA and DHA, respectively. As mentioned before, arachidonic acid is feared for its potential conversion into proinflammatory compounds (which we now know should not be feared). On the other hand, EPA and DHA are known for their anti-inflammatory properties.

As explained above, very little arachidonic acid is actually converted into inflammatory compounds. Furthermore, conversion of alpha-linolenic acid to EPA and DHA is already low. Increasing omega-3 fatty acid consumption from foods like fish, walnuts, flax seeds, and chia seeds would have a more significant impact than limiting omega-6 fatty acid consumption.

Myth 2: Processing Methods of Seed Oils Make them Harmful

Critics often argue that the processing methods used to extract seed oils can lead to the formation of byproducts such as trans fats. There is also fear around the use of hexane in oil extraction. However, the modern methods used in the production of seed oils reduce the formation and use of these substances to a level that is negligible.

Unrefined seed oils are also available for purchase. However, these oils, labeled as “cold pressed” may be difficult to find and may be very expensive. The extra cost of cold-pressed oils may not be worth what you are getting, as the “health benefits” are minor. However, if you have the resources to purchase cold-pressed oils and that is what you prefer, there is nothing wrong with doing so. But also keep in mind that refined seed oils are perfectly safe and healthy to use.

Omega-6 Fatty Acid Benefits

One benefit of omega-6 fatty acid consumption that has been demonstrated repeatedly is the improvement of cardiovascular health markers when used in place of saturated and trans fats. With all of this considered, the omega-6 fatty acid content of seed oils does not make them a concern and may even make them health promoting.

As with any other nutrition advice, focusing on variety when possible is ideal. Incorporate a wide range of fats into your diet, including seed oils. And always keep in mind–any extreme nutrition claim that tells you a food is dangerous or needs to be entirely cut out should be approached with skepticism.