Although sunflower oil cannot be considered a staple, you can easily find it in grocery stores. It offers high-heat cooking options and has a neutral taste. Lately, sunflower oil is a common ingredient in packaged food and restaurants.
But the main question is whether or not sunflower oil is healthy. Should you purchase it? It turns out that there is no simple answer to these questions. You can read this post until the end to make an informed choice.
Where Sunflower Oil Comes From
Plants
Sunflower oil is commonly extracted from sunflower plants. While there are wide varieties of sunflowers, Helianthus annuus is common. In North and South America, sunflower oil has been used for many years.
Process
Usually, sunflower oil is made from cold-press extraction. Through various crude oil refining and seed pressing, sunflower oil is made in large quantities.
The produced sunflower oil is known as sunflower seed oil, which is yellow to amber in color. It is commonly used in cooking and skincare products.
Why is Sunflower Oil Bad?
While sunflower oil is popularly used in restaurants, it is not that safe. There is a debate that suggests that this oil can have negative effects on health.
#1 High Omega-6 Content
A large variety of sunflower oils are known to contain linoleic acid, which is also known as omega-6. Commonly, mild-oleic sunflower is used in the U.S. that contains 15-35% linoleic acid.
Of course, our body needs omega-6 fatty acids for proper functioning. But excess of this fat can cause severe health issues. It happens because the linoleic acid in the sunflower oil can be converted to arachidonic acid, which is known to produce inflammatory compounds.
So, overconsumption of sunflower oil can put you at risk of developing negative health effects.
#2 Oxidation and Aldehydes
When repeatedly heated to 356°F, the sunflower oil is also known to release toxic compounds. That means using the oil for deep-frying is not healthy.
As sunflower oil has a higher smoke point, it is ideally used in high-heat cooking. But the high heating point is not known to link with an oil’s stability under heat.
A study has revealed that sunflower oil releases a higher number of aldehydes. This compound can greatly damage the DNA and cells.
The longer you expose sunflower oil to heat, the more it will release aldehydes. So, if you want to cook using sunflower oil, it’s better to use it for stir-frying.
Among the available sunflower oil types, oleic sunflower is the most stable one, which you can use for frying and cooking.
#3 Increases Body Weight
Sunflower oil can develop the risk of increasing weight. That’s because it contains fatty acids, which contributes to obesity and other health risks, if consumed in higher quantity.
If you plan to lose weight, you can switch your regular sunflower oil with other oil to limit consumption.
#4 Cancer Risk
Fats used for frying are known to emit oi fumes. The toxic fumes containing aldehydes can result in forming cancer cells. The maximum amount of aldehydes from sunflower oil is produced during deep frying.
#5 Cause Inflammation
Overconsumption of sunflower oil can also cause inflammation. That’s because this oil is loaded with omega-6 fatty acids, which in excessive amounts, can flare up inflammation in the body. Thus, you must limit sunflower oil intake.
#6 Allergic Reaction
In some cases, sunflower oil can even cause allergic reactions. Symptoms of an allergic reaction include nausea, vomiting, itching, runny nose, and headaches.
#7 Increase Blood Sugar Level
Did you know that sunflower oil overuse can increase the body’s blood sugar level? So, if you want to consume sunflower oil, try to keep the intake in moderation so you don’t develop the possible side effects.
#8 Potential Toxicity
Under no circumstance you must use sunflower oil for deep frying as it can make the oil release toxic substances. This toxic substance is so powerful that it can even cause organ damage.
Healthy Alternative to Sunflower Oil
#1 Peanut Oil
Peanut oil is considered healthy because it is not necessarily related to nuts. It is known to be related to legumes. You can use peanut oil for cooking, but it might have a strange taste when baking.
People allergic to peanuts must avoid using this oil as it can cause severe reactions. The cold-pressed peanut oil is a healthier version because it has more nutrients.
Peanut oil is a better alternative than sunflower oil as it has more vitamin E. That means peanut oil can offer better heart protection and prevent damage.
Peanut oil is considered to be good for people with diabetes as well. It’s better to avoid using peanut oil for deep frying as it contains polyunsaturated, which is high in omega-6.
#2 Butter
As butter has a different flavor and texture, it is commonly used in baking. You can switch the usual oil with butter to get a delicious taste.
Over the years, there have been debates over the safety of butter. New studies have revealed that consuming butter can help with weight loss. As butter has high saturated fats, it is believed to be bad for the heart. But high unsaturated fats make it a good high-heat cooking option.
#3 Corn Oil
Besides butter, you can also use corn oil for cooking as it has a mild flavor. It also contains a high amount of good fat that can help with antioxidants and cholesterol.
#4 Grapeseed Oil
Grapeseed oil is believed to be prepared using the seeds of grapes. While it gives out a nutty flavor, it does not affect the taste of cooked food. That means grapeseed oil can be used for cooking.
The only downside of grapeseed oil is that it is high in omega-6, which can cause issues when consumed in higher amounts. So, if you use grapeseed oil for frying, keep the consumption in moderation.
#5 Flaxseed Oil
Flaxseed oil comes from a flax plant commonly used for salad dressing. It’s a healthy oil because it contains higher omega-3 levels, which the body requires.
Flaxseed is known to help people dealing with constipation. But it is not a heat-stable oil. So, it’s not advised to use flaxseed oil for frying.
#6 Avocado Oil
It’s a healthy oil alternative that is difficult to find but is available at health food stores. The oil is made from pressing avocado pulp, which is why it tastes creamy.
Regularly using avocado oil is suggested because it is high in oleic acid, a good fat. You can freely use this oil to make salad dressings as it helps absorb carotenoids, which is good for the eye.
#7 Coconut Oil
Another excellent substitute for sunflower oil is coconut oil, particularly for baking. Coconut oil takes solid form at room temperature, but you can use it after melting. Plus, it has a strong flavor.
Coconut oil is known to be loaded with good fat, which stays stable at high temperatures.
Conclusion
While sunflower oil is used in restaurants and in making processed foods, it is not a healthy choice for daily consumption.
It has high omega-6, which in higher quantities can cause damage to the body. Also, it releases aldehydes, which can cause severe damage to DNA and cells.
Thus, you must use its alternatives because they are much healthier. You can use alternative oils for baking, deep frying, or salad dressing.