Oil is a key ingredient to almost every family’s grocery list, every chef’s menu, and nearly all recipes. It’s used to marinate meat, bring flavor and depth to baked or sauted vegetables, and perfectly dress a crisp summer salad. For most people, oils are a healthy part of an overall diet. But it’s important to make informed choices about the types of oils you use and to make sure they’re a fit both for your palate and nutritional needs.
Seed oils, in particular, have come under scrutiny as potentially unhealthy or even harmful — but that’s not the full picture according to Jason S. Ewoldt, M.S., RDN, a wellness dietitian at Mayo Clinic in Rochester, Minnesota, and part of the Mayo Clinic Healthy Living Program.
“There are no good or bad foods. It truly is the context of the entire diet,” says Ewoldt. For most people, Ewoldt says there’s no reason to exclude seed oils from your diet — and in moderation, seed oils can actually support your health.
Ewoldt explains exactly what seed oils are, their pros and cons, and how to incorporate them into a balanced diet.
What are seed oils?
According to Ewoldt, seed oils are a type of vegetable oil derived from the seed of a plant, rather than its fruit. There are a number of methods to produce seed oil. Oil extraction uses high temperatures and pressure to extract the oil. Cold-pressing involves crushing seeds to collect their oils.
Common seed oils include:
- Canola
- Corn
- Sunflower
- Pumpkin seed
- Chia seed
- Sesame
- Peanut
Seed oils are practical, tasty and easy to use. These oils can be used for a variety of cooking methods, and Ewoldt says seed oils tend to have a higher smoke point, meaning they are a good option for high temperature cooking. These oils also have a depth of flavor and aroma ranging from neutral to rich and fragrant. Sesame oil, for example, has a strong taste and is perfect for dressings and marinades, while milder oils like peanut or canola can be used for baking or grilling.
Finally, seed oils tend to be relatively cheap, but some specialty oils, like chia seed or sesame, may be a bit pricey.
Are seed oils bad for you?
To understand seed oils, and if they are right for your diet, it’s important to understand fat and how it can impact the body.
Like all oils, seed oil provides dietary fat — which is essential for vitamin absorption as well as the creation and function of the body’s cells. “All fats and oils are a mixture of saturated and unsaturated fatty acids,” says Ewoldt. However, these two fats are not made equal.
Saturated fats — which often come from foods like meat, dairy or coconut oil — can raise both “good” and “bad” cholesterol levels and are associated with an increased risk of heart disease. There is even some evidence that suggests saturated fats and high cholesterol levels are linked to Alzheimer’s disease. In general, it’s a good idea to limit your consumption of saturated fats. The American Heart Association recommends that no more than 5% to 6% of your daily calories come from saturated fats.
Unsaturated fats, on the other hand, are the healthier option for most people. There are two types of unsaturated fats — monounsaturated and polyunsaturated. Research suggests that monounsaturated fats derived from plants may decrease bad cholesterol, raise good cholesterol and improve blood sugar regulation.
The takeaway here is that many plant oils and seed-based oils are high in the “good,” unsaturated fats and low in the “bad,” saturated fats. In fact, replacing saturated fats like butter with unsaturated oils — like seed oils — can actually help protect you against type 2 diabetes and cardiovascular disease. Chia seed oil, in particular, may have added benefits as well. Research suggests that chia seed oil may support immunity, may improve vision, and may even have the potential to protect against cancer.
However, it’s important to keep in mind that many processed, packaged foods contain seed oils — which is sometimes why seed oils are thought of as unhealthy. “We do know that diets high in processed foods are linked to poorer health outcomes,” says Ewoldt. “The seed oil is not the likely driver for negative health effects. These processed foods also tend to have higher levels of refined carbohydrates, salt and sugar, which are all things we know in excess can impact health negatively.”
Processed foods — like chips, baked goods and certain breakfast cereals — are associated with a higher risk of cancer, stroke, obesity, diabetes, high blood pressure and other conditions — and even premature death.
How to incorporate seed oils into a healthy diet
The key to seed oil, as well as many other foods, is moderation. Ideally, Ewoldt says, the way to optimize seed oils in your life is to reduce intake of processed foods and use seed oils as an option to cook with. In place of butter or coconut oil, for example, use a seed oil when sauteing or baking a dish.
In addition to seed oils, consider incorporating whole seeds into your diet, which provides a mix of protein, fiber and vitamins, in addition to healthy fats. Try adding chia seeds to your morning smoothie or add sunflower seeds to a salad.
Remember, no single food will make or break your health. It’s about taking a holistic approach to your diet and finding a balance between foods that are good for the body, foods that are good for the soul, and foods that work for your lifestyle. Afterall, Ewoldt says, “If I am actively reducing seed oils at home, but eat out frequently and rely mostly on processed foods, I will not be healthier for it.”
Instead, make small steps toward healthier eating, such as:
- Read food labels.
- Swap out processed foods for healthier but still satisfying alternatives.
- Remove distractions during mealtime.
- Drink water or tea in place of sugary beverages or sodas.
- Add more vegetables, fruits and whole grains to your meals.
Often the most successful approach, Ewoldt says, is focusing on eating mostly nutrient-rich foods while still enjoying processed foods on occasion.
If you’re not sure where to start, or if you have certain lifestyle or medical factors that impact your diet, consider consulting with a dietitian or your healthcare team.
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