An anti-praine oil movement has proliferated on social media platforms and continued to grow as well-known public figures and influencers has attributed current health problems such as heart disease, diabetes and cancer to consumption of seed oils. Seed oils are cooking and salad oils pressed from seeds such as canola, corn, cotton seeds, sunflower, carthame, grapes and soy. However, a significant number of scientific evidence evaluated by peers does not support these negative affirmations.
What does the science of seeds say, and should we move away from them or not?
Recently, the Erewhon natural food grocery store and national restaurant chains, including Sweetgreen and True Food Kitchen, have announced the transition from the use of seed oils. These companies clearly try to call on the requests of their customers concerned with their health, but is the departure of seed oils supported by science or simply poor information?
The main claims against seed oils are linked to their omega-6 fatty acid content and the refining process used to extract them.
Seed oils are rich in omega-6 fatty acids, in particular linoleic acid. Seed oil critics reason that there are ways in which linoleic acid is converted into the body in other polyunsaturated fatty acids associated with inflammation. However, an overwhelming majority of the published scientific literature indicates the safety and potential benefits for the health of linoleic acid to reduce inflammation and the risk of coronary coronary disease, stroke and diabetes type 2.. Unlike the affirmations that omega-6 fats promote inflammation, research indicates that they have no harmful pro-inflammatory effects when consumed in the framework a balanced diet.
Another presumed risk of seed oils is due to the use of heat and solvents, such as Hexane, in treatment and extraction, creating chemical contaminants and trans fats. However, seed oils contain little residual hexane. The brief heating process creates insignificant levels of trans fat. Mechanical pressing, such as cold pressing or expulsion, is an alternative to the extraction of Hexane, but generally produces oils with lower smoke, shorter tray lives and higher prices. Consumers can limit their transplant in trans fat by moving away from hydrogenated oils, generally labeled in the list of ingredients on food packaging, and avoid prolonged periods of high heat and frying cooking.
In the end, monounsaturated fats (MUFAS) and polyunsaturated fats (AGPI) are essential for good health. They help maintain healthy cholesterol levels, reduce inflammation and reduce the risk of heart disease and stroke. Saturated fats and trans fats found in the butter, shortening, coconut oil and palm oil should be limited due to their ability to increase cholesterol. Trans fats, in particular, are associated with inflammation and negative changes in the brain. Keep in mind that most sources of food fat contain a combination of MUFAS, PUFA and saturated fats.
For daily cooking and meal preparation, it is advisable to choose stable oils at high temperatures and offer health benefits. Here are some options:
- Extra virgin olive oil (Evoo) – Rich in monounsaturated fats and antioxidants, Evoo is well established for its health health benefits and is suitable for most cooking methods.
- Sunflower and High -Oleic Cartame oils – These oils have a higher monounsaturated fat content and are more stable for cooking with high content compared to their regular counterparts.
- Avocado oil – With a high smoke point and a favorable fat profile, avocado oil is excellent for high heating cooking and also provides beneficial nutrients.
- Canola oil – A profitable option, canola oil contains omega -3 fatty acids and phytosterols that can help reduce cholesterol levels.
It is important to make food choices for health based on solid scientific information, not unjustified fear or disinformation. The spread of inaccurate or alarmist information on seed oils can create unnecessary stress and anxiety about food. Current science does not suggest that the completely avoidance of seed oils would result in a measurable improvement in health and well-being.
Leeann Weintraub, MPH, RD is a registered dietitian, providing nutrition advice and advice to individuals, families and organizations. It can be attached by e-mail to Rd@halfacup.com.
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