Are Seed Oils Getting a Bad Rap?

Some recent news stories have claimed that seed oils are toxic and bad for your health. Some go so far as to say they may contribute to weight gain, acne, infertility, cancer, heart disease and chronic inflammation.

“To define any single food ingredient as toxic is a bit extreme,” says Megan Hollendonner, RD, LD, CNSC, a licensed dietitian at University Hospitals. “Eating healthy is all about balance and your overall diet, not labeling one particular ingredient as bad or toxic.”

What Are Seed Oils?

Seed oil is a plant-based food derived from plant seeds. Common examples include sunflower, grapeseed, peanut, sesame, soybean and corn oils.

The natural oils contained in the seeds are extracted using a variety of methods, which may include chemical solvents, high heat or the application of extreme pressure. Most seed oils are then further refined to make them more stable and suitable for cooking. Additional processing methods may include bleaching, deodorizing, filtering and the addition of preservatives and other chemical compounds.

“The refining process can have both a positive and negative impact on the oil,” says Hollendonner. “Some benefits include a longer shelf life, better taste and color, higher smoke point (allows for high heat cooking/frying) and the elimination of toxins that could make us sick.”

“Some drawbacks of the refining process include the loss of beneficial compounds like antioxidants, polyphenols and phospholipids. The processing also can result in the formation of unhealthy trans-fatty acids,” adds Hollendonner.

Do Seed Oils Have Health Benefits?

Seed oils are rich in omega-6 fatty acids, which can help improve cholesterol levels and decrease the risk of heart disease, especially when used in place of animal fats like butter, lard or ghee, which are high in saturated fat. However, too much omega-6 can contribute to inflammation in the body, raising the risk for many diseases.

Overconsumption of omega-6 fatty acids may also lead to decreased intake of omega-3, another essential fatty acid known to improve cardiovascular and brain health, skin, hair and eye health and reduce inflammation. Good food sources of omega-3 fatty acids include flaxseed, oily fish, walnuts, edamame, olive oil and avocado oil.

Most experts agree that a healthy diet should include more omega-3 fatty acids than omega-6 for optimal health.

Seed Oils Can Be Part of a Healthy Diet

“Oils in general are high in fat and should be limited in a healthy diet,” says Hollendonner. “However, when used in moderation for cooking or sautéing, seed oils aren’t as bad for your health as the popular media would have you believe.”

The real problem with seed oils is that they’re frequently found in highly processed and fast-food items. “If you cut back or eliminate your consumption of pre-packaged foods like cookies, potato chips, crackers, frozen meals and deep-fried foods, you will significantly reduce your seed oil intake,” says Hollendonner. “These foods are also typically high in added sugar, refined carbohydrates and sodium, so avoiding them will have additional health benefits.”

“I recommend that people cook at home as often as possible with simple ingredients. If your daily diet includes lots of lean protein, whole grains, fruits and vegetables, a splash of oil (seed or otherwise) now and then won’t hurt you. It really is all about balance.”

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University Hospitals has a team of clinical dietitians with the advanced training and experience to provide nutrition counseling services. Our goal is always develop individualized eating plans to promote optimal health based on each person’s unique nutritional needs and health goals.