Seed oils have become a staple in North American households. They’re in virtually anything packaged and anything with an ingredient list – even items that are supposed to be “health” products.
The issue with seed oils lies in processing and their effect on inflammation. Many health experts are heeding the warnings about the potential, harmful effects of consuming seed oils.
Let’s talk about their effects on your health and why they may be worth reconsidering in your diet.
What Is Seed Oil?
Seed oils are made from vegetable oils extracted from seeds. Common varieties are:
- Canola oil (from rapeseed)
- Soybean oil
- Sunflower oil
- Corn oil
- Cottonseed oil
- Safflower oil
Why Processing is the Problem
One of the main concerns with seed oils is the method of extraction. Most seed oils are produced through a high-heat, chemical-laden process that uses solvents such as hexane, a chemical made from crude oil, to extract oil from seeds. This process damages the delicate fatty acids within the oil, leads to oxidation, and forms harmful compounds like trans fats.
These oxidized fats wreak havoc on your body. They can cause cellular damage and promote inflammation, which will eventually cause chronic disease. The high heat required for processing often strips the oils of any beneficial nutrients, creating a product that is practically depleted of its original health-promoting properties. For example, sunflower seeds aren’t necessarily an unhealthy food but the processing makes sunflower oil harmful.
Inflammation and The Omega-6 to Omega-3 Ratio
Our bodies require a healthy balance of omega-6 to omega-3 fatty acids to function optimally. Historically, humans consumed these fats in roughly equal amounts, but modern diets have skewed this ratio dramatically. Seed oils are to blame.
In the average Western diet, omega-6 consumption far outweighs omega-3 intake, sometimes by as much as 20:1 or more. This imbalance is problematic because omega-6 fats, when consumed in excess, promote inflammation and chronic inflammation. This is linked to many serious health conditions – think heart disease, obesity, type 2 diabetes, autoimmune diseases, and cancer.
Inflammation is a natural response to injury or infection but chronic inflammation damages tissues, accelerates aging, and contributes to the development of many degenerative diseases. A significant driver of chronic inflammation is an excessive intake of omega-6 fatty acids from seed oils.
Gut Health and Immune Function
Emerging research suggests that excessive omega-6 fatty acids can also impact gut health. Chronic inflammation can lead to leaky gut syndrome, a condition where the gut lining becomes permeable, allowing harmful substances to leak into the bloodstream. This can trigger an immune response and contribute to autoimmune diseases, food sensitivities, and other health problems.
Moreover, omega-6 fats may suppress immune function, making it harder for the body to fight off infections and chronic illnesses.
Cognitive Health and Neurological Disorders
Our brains are composed largely of fats, particularly omega-3 fatty acids, which are vital for brain function, memory, and mood regulation. When omega-6 fats dominate the diet, they can displace omega-3s in the brain, leading to a less optimal environment for cognitive function.
An overconsumption of omega-6 fatty acids has also been associated with neurological disorders such as depression, anxiety, and even Alzheimer’s disease. The inflammation and oxidative stress driven by seed oils may accelerate brain aging and contribute to cognitive decline.
Linda’s List: Replacements to Seed Oils
You can reduce your risk of inflammation by swapping your seed oils for these healthy alternatives:
- Olive oil: Rich in monounsaturated fats and antioxidants, olive oil is well-known for its anti-inflammatory and heart-protective properties.
- Coconut oil: A stable, saturated fat that can be used for cooking at higher temperatures without oxidizing.
- Avocado oil: Another good source of monounsaturated fats, avocado oil is great for cooking and offers anti-inflammatory benefits.
- Grass-fed butter or ghee: These traditional fats are rich in fat-soluble vitamins and offer a stable, flavorful alternative to processed seed oils.
Whenever possible, choose cold-pressed, unrefined versions of these oils to ensure you’re getting the most nutrients and health benefits.
