The usual oils used in kitchens are made from soy, corn, canola, sunflower, and other seeds. These are highly processed oil and have been used for a long time. But many health experts don’t consider the seed oil safe.
Keep reading to know everything about seed oils.
Why Should You Avoid Seed Oils?
You must avoid seed oils because they have higher polyunsaturated fatty acids (PUAs). That means they are not the healthiest pick for the regular diet.
A human body must only contain 2% of polyunsaturated fatty acids. But unfortunately, our body fat has around 20-30% of this fatty acid. So, if you consume seed oils with higher levels of PUFAs, it might cause harm to the body.
The body’s polyunsaturated fatty acids increase, and it can cause severe inflammation. It might also increase weight, slow down the metabolism, and bring down your energy level.
An uncontrolled amount of polyunsaturated fatty acids in the body might also increase the risk of diabetes, cancer, cholesterol, obesity, and Alzheimer’s. So, it is better to eliminate seed oils from the regular diet.
Tips to Reduce Seed Oils from Regular Diet
If you want to keep polyunsaturated fatty acids level under control, below are a few tips that you can follow:
- The best thing you can do is read the ingredients list while purchasing products
- Consider using homemade mayonnaise and salad dressing by using olive oil or avocado oil
- Limit eating fried food items that are made using seed oil
- Lastly, you must carry your salad dressing to keep the polyunsaturated fatty acids level under control in your body
Why Is Seed Oil Bad?
Here’s what makes seed oil bad for regular consumption:
#1 Imbalance Omega-6 to Omega-3 Fatty Acid Ratio
The problem with fast food is that they are made with seed oil, which imbalances the essential fatty acid content.
As our body does not naturally produce fatty acids, we must consume food rich in this type of fat. Now, fatty acid comes in two varieties, i.e., omega-6 and omega-3.
Coming omega-6 fatty acid increases the inflammation level in the body. In contrast, omega-3 consumption offers an anti-inflammatory response, which is healthy. But if the balance between omega-6 and omega-3 fatty acids is not maintained, it can result in severe health complications.
Unfortunately, seed oils can disturb this balance as they offer more omega-6 fatty acids and fewer omega-3 fatty acids. This thing can cause chronic inflammation and result in numerous diseases.
#2 Instability
Seed oils can become toxic when heat, light, or chemicals are exposed. When this oil is used for commercial manufacturing, it is exposed to all these things, which makes it unfit for the human body.
When the seed oils are overheated and oxidized, they can produce lipid peroxides and trans-fat.
Too much trans-fat in the body can increase the risk of developing heart conditions. Similarly, lipid peroxides cause greater damage to protein, DNA, and membrane lipids.
That means the presence of trans-fat and lipid peroxides at an unmanaged level in the body can invite severe health complications.
#3 Repeated Heating
Many restaurants and commercial food companies use seed oil because it can be frequently reheated and are affordable.
Many people don’t know this, but repeated heating can eliminate the natural antioxidants from seed oil. It increases free radicals, which are similar to lipid peroxides and trans-fat.
Free radicals can damage lipids, DNA, and proteins in the body. They can also result in oxidative stress, which increases the risk of organ damage, high blood pressure, and heart diseases.
#4 Polyunsaturated Fatty Acids
Even if seed oils are not hydrogenated or ultra-processed, they are still bad for your health. That’s because they have polyunsaturated fatty acids, even if the oil is produced through extraction.
Seed oil can easily overstimulate the inflammatory process, resulting in high oxidation. When metabolized, ROS molecules are naturally generated within the mitochondria.
This can result in serious health issues related to aging and more. Other health issues include diabetic damage, heart disease, liver damage, and Alzheimer’s disease.
Most Harmful Seed Oil Types
Seed oils are extracted from the seed. Commonly used seed oils include corn, soy, canola, cottonseed, safflower, rice bran, sunflower, and grapeseed.
For oil extraction, the seed goes through a long process of refining, making the oil highly refined. Almost all seed oils have high polyunsaturated fatty acids, which can cause severe inflammation in the body. When repeatedly heated, seed oils release toxins in the body.
Alternatives to Seed Oils
Consider using one of the few alternatives listed in this post to limit seed oil consumption.
#1 Animal Fat
A better alternative to seed oil is animal fat, including chicken and goose fat, tallow, lard, or duck fat. Out of these options, duck fat is believed to be delicious and versatile.
It can be used to prepare different dishes because it has a high smoke point. Also, its fatty acid level is similar to that of olive oil.
#2 Extra Virgin Oil
Next on the list is extra virgin oil, which has been used for preparing dishes for many years. It is a healthy seed oil alternative with higher antioxidant and polyphenol levels. Also, it has impressive health-promoting properties.
#3 Coconut Oil
Another alternative to seed oil is coconut oil, which is a superfood. Coconut oil has lauric acid that the body requires to make energy. This oil also has antibacterial, antiviral, and antifungal properties. What’s more? Coconut oil is very heat stable as it contains saturated fat.
#4 Butter and Ghee
The next alternative is butter and ghee, which are saturated fats. Some of the versions of butter and ghee have conjugated linoleic acid that has anti-cancer and health-promoting properties.
#5 Cultured Oil
Cultured oil remains stable even on high heat and is considered healthy. In addition, it has low linoleic acid and is produced through fermentation. You can use cultured oil for salad dressing, deep frying, and sauteing.
#6 Avocado Oil
Avocado oil is a healthy alternative to making delicious food. This oil is loaded with monounsaturated fats that give a creamy flavor to the dish.
As avocado oil has a low smoking point, it is great for maintaining heart health. You can use it for healthy cooking because it doesn’t form harmful compounds.
You must only use cold-pressed and unrefined avocado oil because it has the maximum amount of nutrients and antioxidants. Always store the avocado oil in a dark place so it does not get rancid.
Adding avocado oil at the end of the cooking process helps preserve the nutritional value and flavors. With avocado oil, you can make your recipes a lot healthier.
Conclusion
No matter how easily seed oils are available in the market, you must limit their consumption. You must always look for healthier oil options with low polyunsaturated fatty acid levels.
The rapid increase in seed oil production has indeed decreased the health of so many people. But you can keep yourself healthy by skipping seed oils.
To maintain better health, you must consume oil that offers a balanced ratio of omega-6 to omega-3 fatty acids. You can also consider including healthy fats from different sources, like grass-fed meats, avocados, wild-caught fatty fish, and coconut.