Have you noticed all of the discussion about seed oils recently? 

We have received a lot of questions from people including:

• What are seed oils?
• Aren’t they healthy since they are low in saturated fat and made from plants?
• Are they OK, or should I try to avoid them?

Let’s dive in, take a closer look, and try to clear up some of the confusion!

What are seed oils?

Seed oils are extracted from seeds, using either mechanical pressing or industrial processes.  Popular seed oils, referred to by some as the “Hateful 8” include:

• Soybean oil
• Canola oil
• Corn oil
• Sunflower oil
• Safflower oil
• Cottonseed oil
• Grapeseed oil
• Rice bran oil

These oils have become a staple in modern diets.  If you pay attention to ingredient labels, you will notice them in all kinds of foods – including breads, salad dressings, chips, tortillas, roasted nuts, and granola bars, just to name a few.  And they are very prevalent in fast food and restaurant foods.

How did they become so popular?

There are several factors that have resulted in these seed oils becoming so entrenched in our food system.  First, advances in chemical extraction technology made these oils – especially cottonseed and soybean oil – cheap and easy to mass produce.  Then, by the 1950s-70s, saturated fats were getting blamed for heart disease, leading government agencies and health organizations to promote polyunsaturated fats from seed oils as a “healthier” alternative.   It’s probably no surprise that the food industry embraced these oils due to their low cost, long shelf life, and versatility in processed foods.  And government subsidies boosted their production even further, making them big business for industrial farmers and the food industry.

Are they healthy?

While they have been marketed as heart-healthy alternatives to saturated fats, there is growing evidence suggesting that excessive consumption of seed oils may be contributing to inflammation and chronic disease.  There are a couple of reasons for this:

1. Most seed oils are extracted using industrial processes that involve high heat and chemical solvents like hexane.  This strips the oils of their beneficial nutrients. And because their polyunsaturated fats are more easily damaged by heat and oxygen, this makes them more prone to oxidation.   When oxidized, these oils can form toxic byproducts that can lead to damage in the body.  Since they are so prevalent in fried foods, the oils can break down even further, creating other harmful compounds.
2. Another concern is their high omega-6 content.  While omega-6 fats are essential for our bodies, the Standard American Diet (SAD) contains excess amounts of omega-6, especially when compared to omega-3s.

Balance is key for omega-6 and omega-3!

It’s important to know, the ideal ratio of omega-6 to omega-3 is 4:1 to 2:1.  However, the average American is consuming a ratio of 10:1 or 20:1 – or even higher!  This imbalance can lead to chronic inflammation and health issues like cardiovascular disease, type 2 diabetes, asthma, rheumatoid arthritis, irritable bowel syndrome, and various forms of cancer, to name a few.

As you can probably guess, a big reason for this imbalance is the prevalence of highly processed foods and fast foods, many of which contain inexpensive and readily available seed oils with high amounts of omega-6 and little or no omega-3 fats.  Here is the polyunsaturated fat profile for some of these seed oils:

What about olive oil and avocado oil?

You might be wondering about olive oil and avocado oil.  They differ from these seed oils in a couple of ways.  First, olive and avocado oils are primarily made up of monounsaturated fats, which are more stable and less prone to oxidation.  Another difference is these oils are more often cold-pressed and don’t undergo the same high heat processing as many of the seed oils.  This means they retain more of their antioxidants and other beneficial compounds.

When it comes to processing, olive oil must be cold-pressed to be officially certified as “extra virgin.”  This means mechanical processes are used to press the oils from the olives in a temperature-controlled environment, so the oils aren’t damaged.  You will also see some oils that are expeller-pressed, which is similar to cold-pressing but the temperature is not controlled.  This higher heat can result in some loss of nutrients, so this method is better than refined oils but not as good as cold-pressed in terms of health benefits.   If you see “pure olive oil” or “light olive oil,” proceed with caution because there is a good chance it has been highly refined with heat and chemical solvents.  Remember to read those ingredient labels!

Tips to achieve the ideal balance of omega-6 to omega-3:

• Minimize ultra processed foods (this will help significantly reduce consumption of seed oils)
• Get your fats from REAL foods that are high in omega-3 including:
  • nuts (including walnuts)
  • seeds (including flax, chia and hemp)
  • seafood (including salmon, trout, mackerel and sardines)
• Be mindful when eating out.  A few restaurants like True Food Kitchen are starting to eliminate seed oils.  You can also opt for menu items that are less likely to contain significant amounts of oil.
• Consider other oils when cooking at home (like extra virgin olive oil and avocado oil)
• Don’t over stress!  Don’t obsess about totally eliminating seed oils – remember, balance is key!

Which oils are best to cook with?

Remember, there is no “right” answer for everyone.  For us, we have tried to simplify our approach:

• We prefer to use cold-pressed and expeller-pressed oils whenever possible.
• For salad dressings and dips where no heat is involved, our “go to” is extra virgin olive oil.  Occasionally, we like to mix up the flavors with other oils such as cold-pressed walnut, flaxseed, pistachio and macadamia nut oils.
• For everyday cooking (medium heat), we also use extra virgin olive oil.  This includes sautéing and roasting.
• For higher heat cooking (like grilling or higher heat roasting), we often use avocado oil.
• When a solid fat is needed in snacks or baked goods, such as in the Chocolate Peanut Butter Cups, Smarty Pants Chocolate Chip Oatmeal Cookies, or Chocolate Chia Energy Bites, unrefined coconut oil or grass-fed butter is our preferred choice.  You won’t find us going too crazy with these because they are higher in saturated fat, but certainly, they have a place in a healthful, REAL food diet!
• For Asian dishes, toasted sesame oil adds excellent flavor.  It is best added at the end to avoid high heat.

We hope this helps clear up the confusion and provides some perspective on the best oils to choose.  

Please share your thoughts with us or let us know if you have more questions!