Should You Avoid Seed Oils? Are Non-Seed Oils the Way to Go?
You are probably well aware of the newest diet villain: seed oils.
The questions roaming the internet have been, should we avoid seed oils? And which seed oils to avoid? Are non-seed oils better?
The question of seed oils and healthy fats in general has been a hot topic for decades. In our quest to reduce heart disease and promote the best health, the question of fats, as in what type, how much, and how often, has been frequently debated.
Given there is so much controversy and different takes on this issue, let’s take a minute to lay out the science.
The truth is, drumroll please, both seed oils and non-seed oils are ok to consume. BUT, there’s some key factors you should know when it comes to these oils your diet overall. So let’s dive in.
What are Seed Oils vs. Non-Seed Oils?
Seed oils
Simply put, seed oils are oils extracted from seeds. Think sunflower, canola, soy and corn. These polyunsaturated oils are all extracted from seeds.
Seed oils tend to have higher levels of omega-6 fatty acids, which are associated with inflammation. The thought is that these oils may lead to higher inflammation levels that contribute to various diseases.
But honestly, the studies do not bear this out. Study after study shows that these oils can be quite anti-inflammatory. Even soy and safflower oil, some of the reported “worst,” show anti-inflammatory benefits.
Part of the “inflammatory” slander may be due to the fact that as a polyunsaturated fat, these oils have a higher chance of being oxidized. Oxidized fats can lead to blocked arteries, heart disease, and inflammation.
So, rancid oils or improperly handled oils can be a huge problem. Are some of these sitting on the grocery store shelves or in your cabinet? Hard to say.
Antioxidants can help prevent this oxidation, but only if we are eating a diet rich in antioxidant foods. The standard American diet, sadly, comes up very short in this area.
Non-Seed Oils
On the other hand, monounsaturated non-seed oils are derived not from the seeds but from the fruit of plants. Think olives and avocados.
Non-seed oils like olive and avocado have higher Omega-3 fatty acids, and these are associated with reducing inflammation. Additionally, as a monounsaturated fat, they are less prone to oxidation.
But much like polyunsaturated seed oils, study after study has shown that monounsaturated non-seed oils are heart-healthy.
What about Saturated Fats like Beef Tallow and Coconut?
In the quest to avoid seed oils, some are promoting saturated fats instead. But are these really a better choice?
It’s a mixed bag. Most sources of saturated fats do offer a blend of fatty acids, some of which have health benefits, as well as fat-soluble vitamins.
In fact, coconut oil is reported to have antimicrobial properties and is a good source of medium-chain triglycerides (MCTs) which the body can readily use for energy.
But, as we know, saturated fats are also known to raise cholesterol. This is something to consider if you already have high cholesterol or are at higher risk for heart disease.
Small amounts may be fine, but it is still recommended to keep saturated intake to a minimum.
What Matters Most: Diet & Lifestyle
I cannot emphasize enough, nothing should be taken in isolation here. It’s not seed oils vs. non-seed oils that determines health. It’s seed oils, non-seed oils, plus everything else you are doing with your diet and lifestyle.
Look, if you live a lifestyle that’s high stress, eat a standard American diet that is low in fiber and plant foods, and don’t exercise, then yeah, seed oils could be a problem.
Also, if you consume oxidized seed oils, either from old oil, overheated oil, or improperly handled or prepared oils, that could also pose a huge problem.
BUT, if you are eating a varied diet with loads of color, exercise in moderation, and keep stress low, some seed oils, like canola oil, sunflower oil, or similar, that are properly used and well cared for, are not likely to cause any problems. In fact, they are quite healthy!
The Mediterranean Diet
The best diet pattern for optimal health across the board? Hands down it’s the Mediterranean Diet.
The Mediterranean diet allows all foods in moderation, but emphasizes these key groups:
- Colorful fruits and veggies
- Beans and legumes
- Whole grains
- Nuts and seeds
- Lean meats
- Fish, especially fatty fish
- Unsaturated oils, but especially olive oil
What do these foods all have in common? They are nutrient-dense and high in either antioxidants, fiber, omega 3’s, or all three.
Salmon, for example, is high in an antioxidant called astaxanthin, and also offers very high levels of omega 3’s. Flax and chia seeds are also high in both omega 3’s and a variety of antioxidants and fiber.
A diverse diet rich in color and variety provides the best way to give your cells all the tools needed to balance inflammation and ward off free radicals.
Interested in more ways to fight inflammation? Check out these 7 Tips to Beat Inflammation.
The Bottom Line
At the end of the day, the studies show that seed oils are actually quite healthy. The problem is that these oils can break down easily, and so it’s possible we are consuming overprocessed, overheated, rancid seed oils.
So while commercial seed oils may not always be the best choice, just keep in mind that it’s the diet as a whole that matters most.
Cherry picking seed oils as the culprit for our all our health woes is just not helpful. It makes for great headlines, but we end up overlooking the most critical part to health: eating a diverse and varied diet.
Olive oil and avocado oils are definitely your best bet. Some saturated fat here and there is fine as well. A little seed oil in your favorite dressing or mayo? Don’t sweat it.
The real key is focusing on a varied and colorful Mediterranean diet for optimal health.
Not sure where to start? Check out the amazing resources from my friends at Oldways who specialize in all things related to the Mediterranean diet.
Focus on the big picture: a well-rounded diet and lifestyle. Life is too short to be hating on seed oils.
