If you spend your time on health and health Tiktok or Instagramyou’ve probably heard people warning you to throw your seed oil right away.
Influencers claim they are toxic, inflammatory and even responsible America’s obesity crisis. But is there science behind terror surveillance?
We asked our nutritionist to fact-check some of the most viral claims about seed oils and help you make an informed choice.
Claim #1: Seed Oil is “toxic” and causes inflammation
You may have heard that seed oils such as sunflower, soybeans, safflower, and corn oil are harmful as they are full of “toxins” that cause inflammation. However, according to Myfitnesspal nutritionist Brookell White, the idea will not be maintained.
“Seed oil gets bad wrap.” She says. “They are high in omega-6 polyunsaturated fats, which are actually essential. They are necessary for brain development, metabolism and overall growth (1). ”
It is true that omega-6 fats can lead to the formation of arachidonic acid, a compound associated with inflammation, but your body only converts small amounts. in fact, Studies show that diets high in omega-6 fatty acids can lower cholesterol and improve heart health (5).
What is likely to promote inflammation? Ultra-processed foods containing seed oil along with sugar, sodium and saturated fats. “There is strong evidence that reducing ultra-highly processed foods can support better health,” White says.2). “But that doesn’t mean that seed oil used in home cooking or whole foods is a problem.”
Claim #2: Seed oil was invented as an industrial product
Yes, this oil family has industrial uses. But that doesn’t mean they don’t belong to your kitchen.
White explains that Seed oil was originally extracted using mechanical screw presses, an innovation in the 1880s that made oil production more efficient (6).
Today, these oils are used not only in food, but also in environmentally friendly products such as soaps and cosmetics. It’s not a red flag – it’s actually a sustainability advantage (7).
How about chemical treatments? Some people worry about the use of solvents such as hexane during purification. However, White emphasizes that the final oil residue is controlled with minimal control.
She says the bigger question is what happens when seed oil is overheated and reused repeatedly. (like restaurant fried food) because it can lead to oxidation and harmful compounds5).
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Claim #3: Seed Oil is responsible for increased obesity
This sounds simple, but the truth is much more complicated.
“Seed oil is often criticized for increased obesity rates, but other factors may play a greater rolesays Lauren Cuda, nutritionist at Myfitnesspal. These foods are high in calories, added sugar, and low in fiber and nutrients.8). ”
In other words, it’s not your homemade vinaigrette canola oil. The problem is a combination of undernutritional, high-calorie packaged foods that can contribute to weight gain.
When people reduce seed oils, it is often part of a wider dietary change, including eating less processed foods. That drives the weight loss outcomes that people can get from eliminating seed oils. It’s not just a drain of the oil that will do the trick.
Claim #4: Seeds are full of “oxidized” fats that destroy cells
Seed oils contain polyunsaturated fats (PUFAs), which are sensitive to heat, light and air. But that doesn’t mean they’re destroying your cells (9), (3).
“The idea that seed oil is harmful due to oxidation is misleading,” says Katherine Basbaum, a dietitian at Myfitnesspal. “They also contain antioxidants like vitamin E, which helps prevent oxidative stress in the body. In fact, eating the right amount of these oils may actually help protect your cellsshe adds (10).
Basbaum recommends storing oil in a cool, dark place. And when cooking, do not heat it beyond the smoke point. However, these oils that are properly used do not pose the risk of oxidation that some online voices suggest (11).
Claim #5: Fats like butter, ghee, beef tallow, coconut oil and other fats are always healthy
This claim comes with the idea that “natural” fats are often superior to “processed” fats. But when it comes to your heart health, Saturated fat content is more important than social media trends.
“Fats like butter, ghee, beef tallow and coconut oil are all high in saturated fat,” Basbaum says. “and Excess saturated fats are associated with increased risk of heart disease and increased mortality (12). ”
On the other hand, unsaturated fats are found, like those found in olives, avocados and canola oils. Reduction Heart disease risk (13).
That doesn’t mean you can’t cook it with butter in the recipe or enjoy coconut oil. However, making unsaturated fats the default choice for daily cooking supports long-term health.
And remember: there is no single ingredient that will cook or break your meal. “Health is about your overall dietary patterns,” Basbaum says. “It means adding sugar, sodium and saturated fats, aiming for more fiber, fruits and vegetables.
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Frequently asked questions (FAQ)
Cooking oil derived from plant seeds. The most common are canola oil, corn oil, cottonseed, grapeseed oil, soy oil, sunflower oil, safflower oil, rice bran oil, and peanut oil (14).
no. Olive oil comes from olive trees, especially meat and pulp fruits (particularly from meat and pulp, rather than from seeds.15).
There is no single “healthiest” oil. The healthiest oils in a particular situation depend on the cooking method used and the personal health goals.
According to the company’s website, the restaurant “fry hand-rolled chicken with just a completely refined, heat-processed peanut oil (16). “For the latest information, you can also check the dietary ingredient list whenever you eat out or whenever you want to determine if a particular food contains seed oil.
Research in healthy adults does not suggest that these oils cause inflammation. In fact, they may be associated with reduced inflammation (18).
Yes, most seed oils are processed and refined. Because cold press or expeller press oils are extracted without chemicals, these oils are less processed and refined than oils extracted with chemical solvents (19).
yes. Canola oil, also known as rapeseed oil, comes from seeds.
It’s not directly. “One recent study has seen 200,000 adults over 30 years, with worse health outcomes from butter consumption than plant-based oils,” says Melissa Jeger.20).
Conclusion
these Oil may be a social media scapegoat, but science is talking about something else. They are the essential source of fat that your body needs and are not inherently harmful. The real health risks come from the ultra-processed foods, not the oil itself.
It is wise to be aware of how to store and cook in oil, but you don’t need to be afraid of seed oil in salad dressings or stir-frying. Instead of falling into the nutritional myth of the virus, we focus on a balanced mix of overall dietary patterns, more whole foods, something with ultra-high processing, and healthy fats.
How much fat are you really eating? Please download myfitnessspal app To stay at the pinnacle of your nutrition and track your progress towards your health goals.
Nutritionist Fact Check Five Seed Oil Five Claims First appeared on MyFitnessPal Blog.
