What are seed oils?
Seed oils are oils derived from the seeds of plants. Some examples include sunflower, canola, soybean, safflower, and corn oils. These oils are rich in omega-6 fatty acids, like linoleic acid, which are deemed “essential fats”- meaning that the body does not produce this fat on its own, and we need to consume it from other sources. Additionally, omega-6 fatty acids also play a role in cellular metabolism and brain development.
In recent years, seed oils have been blamed for causing chronic inflammation and disease. This may be confusing to some, as it is known that liquid fats are the healthier choice when compared to other fats, like butter or lard.
Omega-3 vs Omega 6
Both omega-3 and omega-6 fatty acids are types of poly-unsaturated fatty acids (PUFAs) that are essential for our health. PUFAs play a role in lowering “bad” cholesterol, which can reduce the risk of heart attack and heart disease. Omega-3 fatty acids are typically found in fatty fish, such as salmon, sardines, and anchovies. Omega-6 fatty acids are found in seeds, nuts, and the oils that are derived from those sources.
What does the research say?
Some studies found that the typical Western diet, which is higher in omega-6 fatty acids compared to omega-3 fatty acids, may contribute to chronic skin inflammation, cardiovascular disease, cancer, and autoimmune disease. However, the research does not suggest that omega-6 fatty acids alone are “bad”, and that omega-3 fatty acids are “good”. It also does not suggest that these conditions develop based on omega-6 consumption alone. The Western diet also consists of highly processed foods, refined grains, added sugars, and saturated fats. There are no current studies that suggest that seed oils alone contribute to inflammation.
Benefits of seed oils
As previously mentioned, seed oils are a healthy source of fat. Different seed oils contain varying amounts of natural compounds, including carotenoids, phytosterols, and tocols, which all have positive effects on health. Ultimately, there are many benefits of consuming seed oils, including kidney and liver protection, antioxidant activity, and reduced risk of cardiovascular disease.
Should you avoid seed oils?
There is no current research that suggests for the general population to avoid seed oils. Seed oils contain a healthy source of fat, and in moderation, can contribute to a healthful diet. It is currently recommended to consume an adequate ratio of omega-3 fatty acids and omega-6 fatty acids. Both are great sources of healthy fat and should be consumed in a ratio of 1:1 up to 4:1 (omega-6: omega-3). The exact ratio can vary between, as a higher ratio may be beneficial in certain disease states.
Conclusion
In conclusion, there is not sufficient research to suggest that seed oils are bad for the general population. There are more studies that highlight the benefits of seed oils on various conditions in different populations. Seed oils may increase inflammation in certain individuals with gut issues, such as diverticulitis. Always consult a healthcare professional before omitting anything from your diet.