Are seed oils actually bad for you?
The seed oils that tend to be in question at the moment include sunflower, vegetable, rapeseed and safflower, amongst some others. The common trend of thought is that seed oils have a higher level of omega-6 polyunsaturated fat (PUFA) linoleic acid (LA) compared to omega-3, which makes them inflammatory due to increasing arachidonic acid which is pro-inflammatory. Alongside this, a lot of research in the early 2000s stated we need a higher omega-3 to omega-6 ratio. Note, we do still need omega-6 but it needs to be in the correct form, ratio and quantity.
A systematic review in 2014 of 15 clinical trials actually found no support that omega-6 increases inflammation, however delving deeper into that research shows a whole host of limitations to the studies such as small study sizes, short durations, irrelevant biomarkers used, and inability to detect subtle changes to inflammatory markers. So what can we actually trust is correct?
What we do know is that because of the ultra-processed world we live in, our ratio of omega-3 to 6 is way off – most people consume far too much omega-6, and are deficient in omega-3 which we know is anti-inflammatory.
The problem comes down to processing – because of how they’re made seed oils are very processed, they are chemically treated, bleached, refined and heated to the point where most of the nutrients and antioxidants (from the raw seeds) are actually lost. Then they are used to make ultra-processed foods. By ultra-processed I don’t only mean typically ‘unhealthy’ food, I mean everyday items which are seemingly minimally processed, such as cereals, breads, crackers, plant-based milks, sauces, protein bars, even raisins and baby food!
This means our consumption of these oils is at an all time high because they come attached to processed foods. Regardless of whether these oils truthfully cause inflammation, there is still a need for anti-inflammatory and antioxidant rich whole foods and omega-3 that is not being met by many. This need is being replaced with ultra-processed convenience food which can cause inflammation and possibly lead to conditions like arthritis, heart disease, type 2 diabetes and metabolic conditions.
The best place to start in the great seed oil debate is to start reading food labels, don’t always believe health claims on packaged food, and eat as many whole foods as possible.
Would you like more information? Perhaps you would like to know your personal omega 3 to 6 ratio. Get in touch and book your free 20 minute nutritional consultation to find out more.
