Social media is filled with warnings that seed oils, which include canola, corn, and sunflower oils, are bad for us. Is that true? Find out what the science shows.
VIDEO TRANSCRIPT
Seed oils are vegetable oils that include, among others, canola, corn, soy, safflower and sunflower. Social media is filled with warnings about these oils being toxic and hazardous to our health. Is that true? And should you avoid them? The answers, on this episode of the Healthy Skeptic.
Our consumption of seed oils has increased greatly in the past few decades, largely because they’re frequently used by restaurants and processed food makers.
One of the main raps against the oils is that they’re relatively high in omega-6 fatty acids.
These are cousins of omega-3 fatty acids, the kind in fish like salmon.
While everyone agrees that omega-3’s are good for us, critics claim that omega 6’s cause chronic inflammation, which is thought to contribute to a host of health issues from obesity to heart disease.
But large studies of people have generally failed to show that omega 6s lead to inflammation or health problems.
In fact, research has found that omega-6 fats can help improve cholesterol levels and blood sugar control, and they’re associated with a lower risk of heart disease, type 2 diabetes and premature death. Just the opposite of what seed oil opponents claim.
They also allege that extracting oil from seeds, which involves heat and chemicals, leads to harmful byproducts in the oil. But again, there’s little evidence for this.
There’s more agreement that reheating seed oils over and over at high temperatures, as is often done in restaurant deep fryers, can release compounds that may pose a health risk.
Cooking at home with seed oils is likely fine if you don’t reuse them. But if you’re concerned, opt for non-seed oils like olive or avocado.
The best way to reduce seed oils in your diet is to minimize processed foods like cookies, chips and crackers, along with fried foods from restaurants. Even if the oils used to make these aren’t the villains that critics claim, you’ll still be doing your health a favor.
For more on diet and nutrition claims, check out my book “Coffee is Good for You,” which reveals the truth about everything from red meat to red wine.
Helping you be a healthy skeptic, I’m Robert Davis.