A Dietitian’s Thoughts on Seed Oils
Seed oils have become a hot topic recently in the health world, with claims that they are an inflammatory food.
What Are Seed Oils?
Seed oils are a classification of oils extracted from seeds, such as canola oil, sunflower oil, corn oil, safflower oil, and more. These oils are classified as unsaturated fats and are high in omega-6 fatty acids.
Unsaturated Fats: A Healthier Choice
Unsaturated fats are a better choice compared to saturated fats, which we should consume in moderation. Unsaturated fats provide many health-promoting benefits, such as:
o Anti-inflammatory properties
o Reducing LDL (bad cholesterol)
The two main types of unsaturated fats are monounsaturated fats and polyunsaturated fats. Additionally, there are two essential fatty acids that our bodies need but cannot produce: omega-3 and omega-6. These fall under the category of polyunsaturated fats.
Why Seed Oils Are Controversial
It’s important to understand these essential fatty acids when discussing seed oils, as seed oils are very high in omega-6. Most people already consume a significant amount of omega-6 because it is found in many common foods, particularly processed and packaged items that use vegetable oils as a cheaper option.
While omega-6 is essential for our bodies, most diets are lacking in omega-3. Omega-3 is found in foods like flaxseeds, salmon, and walnuts, but these foods are less commonly consumed. This creates an imbalanced omega-6 to omega-3 ratio, which our bodies prefer to be in balance.
The concern about seed oils being inflammatory stems from this imbalance. When omega-6 is consumed in excess compared to omega-3, it may contribute to inflammation. However, this does not mean seed oils are inherently harmful or should be feared—they are not the enemy.
A Balanced Approach to Seed Oils
The key takeaway is that we shouldn’t consume anything in excess, including seed oils. Instead of fearing these oils, focus on improving your omega-3 intake to restore balance. This is the “addition” approach I love to emphasize with clients. Rather than eliminating foods, I encourage finding ways to add nutrient-rich options to your diet.
For example, in this case, try incorporating more omega-3-rich foods, such as fatty fish, flaxseeds, chia seeds, and walnuts.
My Go-To Oils
Here are my favorite oils and how I use them:
• Avocado oil: Great for cooking at higher temperatures.
• Olive oil: Perfect for dressings, garnishes, and low-heat cooking.
I hope this clears up any confusion about seed oils!
XOXO,
Morgan
