You might wonder, are seed oils bad for you?
Discover what gastroenterologists and dietitians say about the health claims.
Case in point:Potatoeshave gotten the sack,sugarhas been shunned, andpastagets a lot of heat.
And now, seed oils are under fire, causing waves of confusion around the ingredient.
But are seed oils bad for you?
What are seed oils?
gastroenterologist and founder ofThe Center for Integrative Gut Health
Examples of seed oils includecanola, corn, sunflower, safflower, soybean, and sesame.
(Olive oil, coconut oil, and avocado oil are vegetable oils, not seed oils.)
And despite some internet rumors, no, seed oils are not banned in Europe.
What are the claims about seed oilsand what do experts say?
Arachidonic acidcancause inflammation in certain options, but it can also quell inflammation in others, says Dr. Bechtold.
Luckily, our bodies are more complex than those of lab rats, she notes.
Whats more, human studies have found that higherintakes of omega-6 fatty acidsarent shown to increase inflammation.
However, its not the level of omega-6 thats the problem, explains Dr. Bechtold.
Its the low level of omega-3 fatty acids.
gastroenterologist and founder ofThe Center for Integrative Gut Health
Thats why experts recommend eatingmore omega-3 fatty acidsrather than reducing omega-6, from seed oils or otherwise.
Its Amazing How Its All Connected.
As mentioned, such foods can increase the risk of chronic disease, as well as overall inflammation.
They can also lead to digestive issues such as Crohns disease, according to Dr. Ivanina.
That being said, seed oils are not the cause of these problems, says Doebrich.
Ultra-processed foods contain other components, like added sugars, excess sodium, and refined carbs.
They also typically lack essential nutrients for ahealthy gut, such as fiber.
But what about the folks who say their gut feels good after ditching foods with seed oils?
And thats more often than not exactly what happens when you stop eating seed oil.
According to Doebrich, manufacturers use a process called solvent extraction to isolate oils from seeds.
This process might use hexane, a chemical that helps pull oil out of seeds.
And though hexaneisharmful at high exposures or when inhaled, seed oils contain little residual hexane.
(Worth noting, most of our hexaneexposureis from gasoline fumes, not from foods, adds Doebrich.)
Are there any real risks or negative effects?
Okay, so its clear that the claims going around the web about seed oils are simply internet rumors.
But is there any reason youwouldwant to avoid these oils?
The short answer: no.
There isnt significant evidence that seed oils are harmful, says dietitianErin Davis, RDN.
The oils themselves are inexpensive when compared to olive and avocado oil, and can be used interchangeably.
There arent any particular seed oils to avoid, according to these experts.
Oils that are highly refined do not retain as many health-promoting compounds.
As mentioned, seed oils do contain omega-3 fatty acids, which have anti-inflammatory effects.
(That doesnt sound so bad now, does it?)
And FWIW,flaxseed oilhas long been known to be excellent for skin health.
They also last a long time before going bad, and are far cheaper than olive oil or butter.
Seed oils are quite versatileyou can use [them] in any dish, says Davis.
And seed oils like canola oil are flavorless so you may prefer to use it for baked goods.
So, should I stay away from seed oils?
Bottom line: Theres no hard evidence that the current seed oil claims are valid, says Doebrich.
Settling thecanola oil vs. olive oiland is rapeseed oil healthy debates once and for all.
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