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Do seed oils really deserve their bad reputation?
Seed oils have often been associated with poor health and disease for some time now. But you may have even noticed an uptick in health articles to that effect over the last couple of years.
The argument? Seed oils contain high levels of omega-6 fatty acids, which some experts have suggested may contribute to inflammation — a condition considered a root cause of disease.
In fact, some research has shown these oils increase the risk of heart disease, cancer, diabetes and obesity.
But what if everything we’ve been told about seed oils is wrong?
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Linoleic acid and cardiometabolic health
Linoleic acid is the primary omega-6 fatty acid consumed from vegetable oils, particularly seed oils.
“There has been increasing attention on seed oils, with some claiming these oils promote inflammation and raise cardiometabolic risk,” says Dr. Kevin C. Maki, a professor at the Indiana University School of Public Health-Bloomington and chief scientist at Midwest Biomedical Research.
Maki and other investigators analyzed data from almost 1,900 people in an observational cohort study. Their findings were surprising:
- Higher levels of linoleic acid in the blood were consistently associated with lower levels of biomarkers for risk of cardiovascular disease and type 2 diabetes.
- Specifically, participants with higher levels of linoleic acid demonstrated lower levels of glucose and insulin as well as HOMA-IR, a biomarker of insulin resistance.
- They also had reduced levels of inflammation biomarkers, including C-reactive protein, glycoprotein acetyls and serum amyloid A.
These results are consistent with those from observational studies that have found a link between higher intake of linoleic acid and lower risk for type 2 diabetes and cardiovascular events such as heart attacks and strokes.
The findings of this latest study are believed to be even stronger because of the measurements taken…
“Although other studies have assessed relationships between linoleic acid and cardiometabolic risk factors, our study used objective biomarkers rather than diet records or food frequency questionnaires to assess linoleic acid intake,” Maki says. “We also measured a range of markers of inflammation and indicators of glucose metabolism.”
In summary, instead of fueling disease, linoleic acid may actually help protect against heart disease and type 2 diabetes.
“We saw consistent results across the different biomarkers measured,” Maki says. “People with higher levels of linoleic acid in their blood tended to have a healthier overall risk profile for heart disease and diabetes.”
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Should you eat more, less or seek balance?
The researchers say these results support the need for additional research. But a 2017 study not only cast doubt on whether omega-6 fatty acids fueled disease-causing inflammation, but also suggested that the theory connecting them to inflammation and disease was oversimplified.
One thing’s for sure: Since omega-6 fatty acids are found in popular vegetable oils like canola oil, sunflower oil, corn oil, and soybean oil, many of us already get a significant amount of them in our diet.
That means you don’t necessarily need to focus on getting more of them (unless you suspect you’re not getting enough because of strictly following a diet that omits seed oils and/or processed foods high in them, such as Paleo or Keto).
Instead, balance may be what to aim for. Your ratio of omega-6 and omega-3 fatty acids should be 1:1. That means you should eat them both in equal amounts for optimum health.
So, even though we’re talking about omega-6 fatty acids specifically here, you may want to consider whether you’re getting enough anti-inflammatory omega-3s to keep that ratio right and increase your intake accordingly.
In fact, the experts at Harvard recommend: Eat more omega-3s, not fewer omega-6s. But the American Heart Association reports that intake of omega-3s by US adults is “abysmally low.”
Omega-3s help balance the possibility of inflammation connected to omega-6. It’s also important to note that previous studies have found that linoleic acid is converted into both pro-inflammatory and anti-inflammatory compounds. The idea of balance becomes even more sensible when you consider this.
One example to absolutely try to avoid, though, is partially hydrogenated oil, which is high in trans fats — the worst kind of fat for your health. So, avoiding ultra-processed foods and packaged goods like baked goods, made with margarines and shortening, is good sense.
On the other hand, if you want to cook with seed oils, it should be okay — especially if you use cold-pressed seed oils rather than heat-processed ones, as these retain more of their nutritional content.
Better yet, look to whole-food sources of omega-6, like sunflower seeds, walnuts and pumpkin seeds as well.
Editor’s note: There are perfectly safe and natural ways to decrease your risk of blood clots including the 25-cent vitamin, the nutrient that acts as a natural blood thinner and the powerful herb that helps clear plaque. To discover these and other secrets of long-lived hearts, click here for Hushed Up Natural Heart Cures and Common Misconceptions of Popular Heart Treatments!
Sources:
Myth-busting study shows controversial seed oils reduce inflammation — ScienceDaily
Are seed oils bad for you? A registered dietitian explains the facts — Colorado State University
By Carolyn Gretton
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