Seed oils have been common pantry staples for years. But, as we’ve become more health conscious, we’re starting to take a deeper look at what these seed oils are all about. So, what exactly are seed oils, why might you consider avoiding them, and what are the healthier alternatives? Let’s dive in!

What Are Seed Oils?

Seed oils are extracted from the seeds of plants, typically using chemical solvents or high-pressure mechanical processes. Common varieties you’ve likely seen include soybean, canola, corn, sunflower, and cottonseed oil. They are marketed for their high smoke points and mild taste, making them popular in cooking and food processing.

The Concerns with Seed Oils

The main issue with seed oils is that they are loaded with omega-6 fatty acids. A little bit of omega-6 is fine, but in excess, it can be problematic. Our bodies need a specific ratio of omega-6 to omega-3 fats for optimal health. However, the modern diet is heavily skewed towards omega-6 fats, contributing to an imbalance that can lead to inflammation. Chronic inflammation can lead to an array of health issues like heart disease, diabetes, mental decline, obesity, and autoimmune diseases.

Another problem is the way these oils are extracted from the plants. The extraction methods typically use high-heat and chemical solvents, which can result in oxidation of the oils. Oxidized oils can be very harmful to our health because they contain free radicals that can damage cells, proteins, and DNA in the body.

Healthier Oil Alternatives

Fortunately, there are several healthier fats that can be used in place of seed oils! So, next time you’re about to drizzle oil on your pan or salad, consider reaching for one of these:

• Olive Oil: Olive oil is a cornerstone of the Mediterranean diet. It’s favored because of its high content of monounsaturated fats and polyphenols, which have anti-inflammatory and heart-protective properties. Olive oil is great for salads and low-heat cooking.
• Coconut Oil: Although coconut oil is high in saturated fat, it has a unique composition of medium-chain triglycerides (MCTs), which are metabolized differently by the body compared to other fats. They provide a quick source of energy and possibly even support weight loss. Because of this, it’s not uncommon for MCT oils to be taken before a workout. Coconut oil is suitable for baking and high-heat cooking.
• Avocado Oil: Like olive oil, avocado oil is also rich in monounsaturated fats. It has a high-smoke point, so it can be used for high-heat cooking. It’s also great for drizzling over dishes.

The Bottom Line

While seed oils are convenient and inexpensive, their potential health drawbacks suggest that moderation is key. Incorporating fats that have better fatty acid profiles with minimal processing – like the few alternatives mentioned above – is much more ideal!