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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 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 need to focus on getting more. Instead, balance may be what to aim for. Your ratio of omega-6 and omega-3 fatty acids should be 1:1.
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.”
So, even though we’re discussing omega-6 fatty acids here, it’s important to consider the amount of omega-3s in your diet. Omega-3s help balance the possibility of inflammation connected to omega-6.
However, there are still considerations when using seed oils for cooking…
Absolutely avoid partially hydrogenated oil, which is high in trans fats — the worst kind of fat for your health. That means avoiding them in ultra-processed foods, such as baked goods, fried foods and some shortenings, makes good sense.
And, if cooking with seed oils, choose cold-pressed seed oils rather than heat-processed ones. The cold-pressing process does not involve chemical solvents like hexane.
Hexane is used in the chemical extraction of refined or commercial oils. Though exposure in cooking oil is very low, hexane can cause symptoms ranging from mild dizziness to severe, potentially permanent nerve damage.
Best yet, look to whole-food sources of omega-6, like sunflower seeds, walnuts and pumpkin seeds as well.
Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Take my word for it, there’s a difference in taste, quality and benefit! Try it for $1! Click here to learn more…
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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