The Lowdown on Seed Oils
Something called "seed oils" have been getting a lot of attention lately. This is probably a new phrase to many folks, so I’d like to provide an overview of what they are and how they may impact health.
Seed oils are plant-based cooking oils made from the seeds of various plants. These oils are typically extracted using both mechanical and chemical methods, then refined through bleaching, deodorization and/or other processes.
The most common seed oils are:
- Canola oil (aka rapeseed oil)
- Corn oil
- Cottonseed oil
- Grapeseed oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Rice bran oil
- Peanut oil
Many of these seed oils would naturally be high in vitamin E and other antioxidants, but the refining process used to make them removes a good chunk of their health-promoting properties. Seed oils are also high in omega-6 fatty acids, a type of polyunsaturated fat, which your body needs in small amounts. But the typical American includes too many omega-6 fatty acids. This throws off your body’s ratio of omega-6 fatty acids to omega-3 fatty acids, which can contribute to inflammation. Another concern is that seed oils are typically used in ultra-processed foods that come along with additional nutrition concerns, such as high amounts of sodium and sugar.
If you are trying to improve your overall health, I would recommend eating fewer ultra-processed foods. This will automatically limit your exposure to seed oils, along with a host of other ingredients that negatively affect health. Next, if you are regularly cooking with any of the seed oils listed above, I would switch to olive or avocado oil. If you are set on using seed oils, buy unrefined versions that are often labelled as “unrefined,” “cold-pressed” or “virgin.” These oils have not undergone the typical refinement process and retain more of their nutrients. Finally, try adding more omega-3 fatty acids to your diet through foods such as salmon, tuna, sardines, chia seeds, flax seeds, walnuts, and omega-3 fortified eggs, yogurt or milk.