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| A few months back, we ran a story by Healthline registered dietitian Leah Maschino about the nutritional differences between vegetable and canola oil. Her overall take was that canola oil was the healthier pick since vegetable oils are usually blends, making it harder to discern their nutritional value. |
| In response, we got a fair number of emails from readers who were concerned that we didn’t adequately emphasize the health risks of consuming canola and other seed oils. With that in mind, we invited Kirsten Seele, another Healthline registered dietitian and a Wellos Coach, back to set us straight on the rumors that seed oils are bad for our health. |
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Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
December 3, 2024 • 3 min read |
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| Q: |
Are seed oils really unhealthy? |
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| A: |
I think of the hype around seed oil being unhealthy like the game of telephone. The information that spreads online or in the media is like the phrase at the end of the game: There might be parts that are correct, but parts were probably left out too. Let’s break it down.
The claim: seed oils, including canola, corn, peanut, soybean, and grapeseed, should be eliminated from your diet because they can cause chronic inflammation, which may lead to heart disease and other conditions.
The reality: there is no evidence that eating seed oils increases your risk of health conditions, however some research shows that eating too many omega-6 fatty acids, which seed oils are high in, may increase inflammation.
While omega-6s are essential nutrients, meaning we need them to survive, they need to be consumed at an appropriate ratio with omega-3s, i.e. less than 5 parts omega-6s to 1 part omega-3s. Our current American diet, which is heavy on refined food, has that ratio way off balance. Experts hypothesize that a diet high in omega-6s but low in omega-3s increases inflammation, while a diet that includes balanced amounts of each reduces inflammation.
Seed oils are also at high risk for oxidation when exposed to oxygen, sunlight, and heat. This can impact their nutritional value and lead to free radical formation in the body, which can damage your cells. (However, steps are often taken during processing in order to prevent this, like the addition of antioxidants and the use of opaque containers.)
That being said, seed oils can be a healthier alternative to butter, which is high in saturated fat — a risk factor for heart disease.
Rather than demonize these oils, it would benefit us to take a more balanced approach. By making certain changes, we can rebalance our omega-6 to omega-3 fatty acid ratio. Here are some tips:
- When cooking at home, opt for oils like olive and avocado oil. These are higher in monounsaturated fats and lower in saturated and polyunsaturated fats.
- Consume moderate amounts of fried foods, baked goods, and processed treats high in polyunsaturated fats. We don’t have to eliminate them, just be mindful — serving sizes matter.
- Increase your consumption of fatty fish, including herring, salmon, mackerel, and sardines! If you enjoy shellfish, oysters would be a good choice. This will increase your omega-3 intake. Not a fan of fish? Try flaxseed, chia seeds, soybeans, and grass-fed meat and dairy products.
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Written by Kirsten Seele
Wellos Coach and Registered Dietitian |
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| Wellos optimizes your nutrition and lifestyle by helping you make changes that are easy to manage. Every member is different, and Wellos provides tools and tracking built around the outcomes you want to achieve. |
| Wellos is a sister brand of Healthline.
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