If you have spent time on health and well -being Tap or InstagramYou have probably heard people who warn you to throw your seed oil immediately – or else.
Influencers claim that they are toxic, inflammatory and even blame America’s obesity crisis. But is there a science behind the fear that loses?
We have asked dietitians to check some of the most viral claims about seed oils and to help you make informed choices.
Claim #1: Seed oils are “toxic” and cause inflammation
You may have heard that seed oil – such as sunflower, soy, safflower or corn oil – are harmful because they are full of “toxins” that cause inflammation. But according to MyfitnessPal dietitian Brookell White does not last.
“Seed oils get a bad rap,” She says. “They are many omega-6 polyunsaturated fats, which are actually essential and they need brain development, metabolism and overall growth (1). “
Although it is true that omega-6 fats can lead to the formation of arachidonic acid, a connection linked to inflammation, your body will only convert a small amount. In reality, Studies show that diets with many omega-6 fatty acids can help lower cholesterol and improve the health of the heart ((5).
What is more likely to stimulate inflammation? Ultra-processed foods that happen to contain seed oil, along with added sugars, sodium and saturated fat. “There are strong evidence that reducing ultra-processed food supports better health,” says White (2). “But that does not mean that seed oil is used when cooking at home or the whole of food are the problem.”
Claim #2: Seed oil was invented as industrial products
Yes, this family of oils has industrial use. But that doesn’t mean they don’t belong in your kitchen.
White explains that Seed oils were originally extracted using a mechanical screw press, an innovation from the 1880s that made oil production more efficient ((6).
Nowadays these oils are not only used in food, but also in environmentally friendly products such as soap and cosmetics. That is not a red flag – it is actually an advantage for sustainability (7).
What about chemical processing? Some people are concerned about the use of solvents such as hexane while refining. But White emphasizes that every residue in the final oil is minimal and regulated.
The bigger problem, she says, is what happens when seed oil is overheated and repeatedly reused (Ahem, as in deep fryer in restaurants) because that can lead to oxidation and harmful connections (5).
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Claim #3: Seed oil is responsible for the increase in obesity
This sounds simple, but the truth is much more complicated.
‘Although seed oil is often accused of rising obesity rates, other factors will probably play a greater role“Says Lauren Cuda, a dietician with myfitnesspal.” Diets with a highly ultra-processed food-drug-on which contains many seed oil are associated with poor health results, but not just because of the oils. These foods also contain many calories, added sugars and few fiber and nutrients (8). “
In other words, it is not the Canola oil in your homemade vinaigrette. The problem is the combination of low-neutrients, highly calorie-packed foods that can contribute to weight gain.
When people reduce seed oil, this is often part of a wider change change that includes less processed food. That is what drives weight loss that people sometimes get from eliminating seed oil. It is not only oils that succeed.
Claim #4: Seed oil is full of “oxidized” fats that destroy your cells
Seed oils contain polyunsaturated fats (puffas), which can be sensitive to warmth, light and air. But that doesn’t mean they destroy your cells (9), (3).
“The idea that seed oil is harmful because of oxidation is misleading,” says MyfitnessPal dietitian Katherine Basbaum. “They also contain antioxidants such as vitamin E, which help prevent oxidative stress in the body. In fact, eating these oils in suitable quantities can actually help protect your cells“She adds (10).
Basbaum recommends keeping your oils in a cool, dark place. And when cooking, they don’t heat their smoking point. But used correctly, these oils are not the oxidative risk that some online voices suggest (11).
Claim #5: fats such as butter, ghee, beef tallow or coconut oil are always healthier
This claim often comes with the idea that “natural” fats are better than “processed”. But when it comes to your heart, health, Saturated fat content is more important than trends on social media.
‘Fed Such as butter, ghee, beef and coconut oil all contain a lot of saturated fat, “says Basbaum.” And Excess saturated fat is linked to an increased risk of heart conditions and higher death ((12). “
On the other, unsaturated fats– As found in olive, avocado and canola – oil – has been shown decrease Heart conditions Risk (13).
That does not mean that you can never cook with butter or enjoy coconut oil in a recipe. But making unsaturated fats Your standard choice for daily cooking supports health in the long term.
And don’t forget: no ingredient makes or breaks your diet. “Health is about your overall diet,” says Basbaum. “That means striving for more fiber, fruit and vegetables, and less added sugar, sodium and saturated fat – while still enjoying the food you love.”
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Frequently asked questions (frequently asked questions)
Cooking oils derived from the seeds of plants. The most common are Canola oil, corn oil, cotton seed, grape seed oil, soybean oil, sunflower oil, safflurol oil, rice seamel oil and peanut oil (14).
No. Olive oil It comes from the fruit of the olive tree, in particular the meat and pulp, instead of seeds (15).
There is no “healthiest” oil. The healthiest oil for you in a specific situation depends on things such as the cooking method you use and your personal health goals.
According to the website of the company fries the restaurant are “hand-purchased chicken exclusively in fully refined, heat-processed peanut oil (16). “For the most up -to -date information you can also check the ingredient list of your meals when you eat out to determine whether specific foods contain seed oil.
Studies in healthy adults do not suggest that these oils cause inflammation. In fact, they can be linked to reduced inflammation (18).
Yes, most seed oil are processed and refined. Oils that are pressed or pressed cold are extracted without chemicals, so these oils are less processed and refined than those extracted with chemical solvents (19).
Yes. Also known as rapeseed oil, Canola oil comes from seeds.
Not immediately. “A recent study followed 200,000 adults for more than 3 decades and found poorer health results with butter consumption than vegetable oils,” Melissa Jaeger notes (20).
The Bottom Line
This Oils may be a scapegoat, but science tells a different story. They are a source of Essential fats Your body has and is not inherently harmful. The real health risks come from ultra-processed food-not the oils themselves.
Although it is smart to be aware of how you store and cook with oils, it is not necessary to fear seed oil in your salad dressing or stir -frank. Instead of falling for viral food myths, you concentrate on your overall diet: more whole foods, less ultra-processed and a balanced mix of healthy fats.
Are you wondering how much fat you really eat? Download the MyFitnessPal -App To keep a stay informed of your diet and make progress in the direction of your health goals.
Post Facts of the dietitians Check 5 claims about seed oil first appeared on Myfitnesspal blog.