The Ugly Truth About Seed Oils and 5 Healthy Alternatives

Exploring the Hidden Downsides of Seed Oils and Discovering Nutritious Alternatives

Experts have put forward several dietary factors that could potentially explain the increasing rates of chronic disease, including sugar and saturated fat. However, there’s one commonly consumed food that hasn’t received much attention despite its widespread use – seed oils.

Contrary to what we’ve been told, seed oils like soybean, canola, and corn oils are not as “heart-healthy” or beneficial for our bodies and brains as previously believed. In fact, plenty of research suggests that these oils can negatively affect our health.

So, let’s dive into seed oils, explore the adverse health effects associated with consuming them, and discover the dietary fats that are a better choice instead.

What are seed oils, and how are they made?

Seed oils, also known as vegetable oils, are oils extracted from various seeds or plants. They are commonly used in cooking, baking, and as ingredients in processed foods.

Seed oil production involves collecting seeds from soy, corn, cotton, safflower, and rapeseed plants. The seeds are then subjected to high temperatures, leading to the oxidation of unsaturated fatty acids and the formation of harmful byproducts. Petroleum-based solvents, such as hexane, are used to maximize oil extraction, and additional processing methods, such as refining, bleaching, and deodorizing, are used to improve the oil's appearance, taste, and shelf life. All of which can result in the formation of unhealthy trans fats.

Seed oils are popular in the food industry because they are relatively inexpensive to produce, have a neutral taste, and can withstand high cooking temperatures. However, not all seed oils are created equal when it comes to their impact on our health.

The Ugly Truth About Seed Oils

While commonly used in cooking and processed foods, seed oils have a dark side that often goes unnoticed. These oils undergo a series of intensive manufacturing processes that can lead to the oxidation of fatty acids, the formation of harmful byproducts, the presence of trans fats, and the introduction of questionable chemicals. Let’s explore the hidden downsides of seed oils and discover healthy alternatives.

The Top Dangers of Seed Oils

The consumption of seed oils has witnessed a steady increase worldwide, coinciding with a rise in several chronic diseases such as cardiovascular disease, diabetes, autoimmune disease, macular degeneration, and neurological disorders. (1)

The connection between these phenomena is attributed to the dangers associated with seed oils, including:

Unprecedented Levels of Omega-6 Fats

Your body relies on diverse fats to support optimal functioning, including polyunsaturated, monounsaturated, and saturated fats, all of which play crucial roles. However, an excessive intake of any specific type of fat can disrupt the balance of fatty acids and lead to health problems.

Throughout human history, the ratio of omega-6 to omega-3 fats was approximately 1:1. In today’s modern diet; this ratio has dramatically shifted to around 15:1. (2) This significant disruption in the fatty acid ratio can be attributed to the widespread use of seed oils, which are abundant in omega-6 fats and have replaced other sources of fats that could help restore balance.

While some may suggest increasing omega-3 intake as a solution, achieving sufficient levels to counteract the high omega-6 intake would require consuming salmon and sardines at every meal – not a practical approach for most people.

A more practical approach is to focus on reducing the consumption of omega-6 fats instead. By eliminating or significantly decreasing the use of vegetable oils, restoring a healthier omega-6 to omega-3 balance becomes feasible.

Promotion of Oxidative Stress and Inflammation

Excessive consumption of dietary omega-6 fatty acids, particularly linoleic acid, can lead to chronic inflammation and various health issues, including weight gain, metabolic dysfunction, diabetes, non-alcoholic fatty liver disease (NAFLD), autoimmune disorders, cognitive decline, dementia, and cancer. (3, 4, 5, 6)

Additionally, the unstable nature of omega-6 fats, particularly from seed oils, contributes to oxidative stress. Oxidative stress occurs when an imbalance exists between the production of harmful free radicals and the antioxidants required to counteract them. Dietary omega-6 fats are highly prone to oxidation, and when oxidized, they produce toxic byproducts linked to chronic conditions such as Alzheimer’s, heart, and liver disease. (7)

Inclusion of Harmful Additives

During the processing of seed oils, harmful chemicals are often added to improve extraction yield and prolong shelf life. One commonly used chemical is hexane, which helps extract more oil but can remain in small amounts in the final product. (8)

To extend the shelf life of seed oils, manufacturers frequently incorporate chemical preservatives that aim to prevent oxidative damage. Antioxidants play this role in nature, but industrial chemicals like TBHQ, BHT, BHA, and others are used as synthetic antioxidants in factories. These chemicals have been classified as carcinogens and banned as additives in Europe. (9)

Derived from Genetically Modified Crops

In addition to lacking essential nutrients and unwanted chemicals, most of these oils are derived from genetically modified plants. The primary sources for seed oils, such as corn, soy, cotton, and rapeseed, are heavily genetically modified. In the US, an overwhelming percentage of these crops are genetically modified – 88% of corn, 93% of soy, 94% of cotton, and 93% of rapeseed. (10, 11)

Unfortunately, there is limited research on the long-term safety of eating genetically modified foods, which provides another reason to avoid consuming seed oils.

Health Concerns Associated with Seed Oils

Given the combination of inflammation, oxidation, and chemical additives, it is not surprising that seed oils are linked to various health problems. Below are some of the extensively studied health concerns associated with the consumption of seed oils. (12, 13, 14, 15, 16, 17, 18, 19, 20, 21)

Autoimmune disease
Heart disease
Alzheimer's disease
Obesity
Diabetes
Macular Degeneration
Asthma
Depression and anxiety
Infertility
Osteoarthritis

Common Seed Oils to Avoid

Some common seed oils I generally recommended to avoid or minimize consumption include:

Soybean oil
Canola oil (also known as rapeseed oil)
Corn oil
Cottonseed oil
Sunflower oil
Safflower oil
Sesame oil
Grapeseed oil
Peanut oil
Palm oil

These oils are often highly processed, have high levels of omega-6 fatty acids, and contain harmful additives.

How to Avoid Seed Oils

To avoid seed oils in your diet, try the following steps:

Read food labels: Pay attention to the ingredient list and look for seed oils on food labels. Consider choosing an alternative product if seed oils are listed among the main ingredients.
Cook with healthier fats: Opt for cooking with saturated fats that are stable, such as grass-fed butter, ghee, tallow, or coconut oil. While cold-pressed virgin olive oil is healthy, it is NOT ideal for cooking because it is a polyunsaturated fat that is highly reactive when heated, destroying its health properties.
Be cautious when dining out: Be mindful of the cooking methods and oils used by restaurants. Opt for dishes that are prepared with healthy oils or ask for modifications. The more we ask for change, the more restaurants are pressured to meet consumer demands.
Cut out processed foods: Processed foods are a significant source of seed oils. Instead, opt for whole foods or meals you prepared at home. Read the ingredient list. You’ll be shocked at how many “health foods” contain seed oils!

By implementing these strategies, you can reduce your consumption of seed oils and make healthier choices for your overall well-being.

5 Healthy Alternative Fats

Here are five healthy alternative fats to consider as replacements for seed oils:

Extra virgin olive oil: Olive oil is rich in mono- and polyunsaturated fats and has been associated with various health benefits, including heart health and anti-inflammatory properties. It is suitable for drizzling over salads and cooked foods but not for cooking due to its unstable nature.
Tallow (beef fat): Tallow, derived from beef fat, is rich in beneficial saturated fats and essential nutrients, offering a high smoke point good for frying, baking, sauteing, and roasting. (22)
Coconut oil: Known for its unique taste and versatility, coconut oil is rich in medium-chain triglycerides (MCTs). It can withstand high temperatures and is popular in sweet and savory recipes.
Grass-fed butter or ghee: If you tolerate dairy, grass-fed butter or ghee (clarified butter) can be used. They provide a source of healthy saturated fats, fat-soluble vitamins, beneficial fatty acids, and butyrate, a short-chained fatty acid (SCFA) excellent for supporting gut health
Avocado Oil: Derived from the nutritious avocado fruit, avocado oil is high in monounsaturated fats and vitamin E. It has a mild flavor and a high smoke point, making it ideal for cooking at higher temperatures. Unfortunately, most brands are cut with toxic seed oils.

Most Americans don’t get enough healthy, quality fats. Don’t be shy about eating good fats. Unlike seed oils and sugar, fat does not make you fat or lead to cardiovascular disease. Read more about the detrimental effects of added sugars and metabolic syndrome.

Ditch Seed Oils and Embrace Healthier Alternatives

As we’ve delved into the hidden truths about seed oils, it’s evident that these seemingly innocent cooking staples can pose serious risks to our health. The dangers are undeniable, from inflammation and oxidative stress to harmful additives and genetic modifications.

At Denver Holistic Medicine, we’re committed to empowering you with knowledge and guiding you toward healthier choices. Let’s kickstart your journey to better health by ditching seeding oils and embracing nutrient-rich alternatives like avocado oil, extra virgin olive oil, and tallow.

Request a free consultation with Dr. Martina Sturm, today and let us help you take charge of your well-being.

Together, we can create a personalized plan to optimize your health and vitality. Trust Denver Sports and Holistic Medicine as your dedicated partner on the path to a healthier, happier you.

Resources

1. NCBI

2. PubMed

3. NCBI

4. PubMed

5. PubMed

6. Taylor & Francis Online

7. NCBI

8. OAP Journals

9. NIH

10. FDA

11. Center for Food Safety