The Hidden Negative Health Impacts of Eating Seed Oils

The Hidden Negative Health Impacts of Eating Seed Oils

Cherubino Health Center
(CHC Information Services)

Seed oils like canola, soybean, and sunflower oil have become common in many kitchens and in processed foods. They are often advertised as heart-healthy because they are low in saturated fats. However, recent studies suggest that these seed oils might have hidden negative health effects that deserve attention.

One major concern with seed oils is their high content of omega-6 fatty acids. While we need some omega-6 fats for good health, the modern diet usually has too much of them compared to omega-3 fats, leading to an imbalance.¹ This imbalance can cause chronic inflammation, which can worsen or lead to conditions like heart disease and autoimmune conditions.²

Another issue with seed oils is that they can become harmful when heated.³ Cooking with these oils at high temperatures produce toxic substances called aldehydes. These toxins are connected to increased risks of heart disease and neurological disorders.⁴ Research has shown that heating seed oils can create these dangerous compounds, raising concerns about their safety in cooking.

Seed oil extraction uses high temperatures and pressure to extract the oil from various seeds.  High temperature extraction, together with the crushing of the seeds, results in detrimental effects to the seed oils. ⁶

Because of this heavy processing, beneficial nutrients are removed from the oil and unhealthy trans fats are formed. Even small amounts of trans fats can increase the risk of heart disease. The processing methods used for seed oils make them less healthy compared to other fat sources.

Finally, seed oils are widely used in processed foods, which – because they tend to be delicious – can lead to overconsumption. This often means people consume fewer healthier fats like olive oil, coconut oil, and fatty fish. These healthier fats provide essential nutrients and are linked to better heart health and reduced inflammation.⁵ Eating more of these good fats instead of heavily processed toxin ladened seed oils, can improve overall well-being.

Examples of Common Seed Oils

• Canola oil (aka rapeseed oil).
• Corn oil.
• Peanut oil.
• Safflower oil
• Cottonseed oil
• Soybean oil
• Rice bran oil
• Grapeseed oil

In summary, while seed oils are promoted as healthy options, their high omega-6 content, potential to become toxic when heated, processing methods, and widespread use in processed foods, can pose health risks. If you choose to eat these oils, it is important to be mindful of how much seed oil you consume and to include a balanced variety of healthier fats in your diet to better support long-term health.

Yours In Health,

The Doctors of CHC Information Services

References

1. DiNicolantonio JJ, O’Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Mo Med. 2021;118(5):453-459. Accessed July 31, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498/
2. Fritsche KL. Linoleic Acid, Vegetable Oils & Inflammation. Mo Med. 2014;111(1):41-43. Accessed July 31, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179509/
3. Baig A, Zubair M, Sumrra SH, et al. Heating effect on quality characteristics of mixed canola cooking oils. BMC Chem. 2022;16(1):3. doi:10.1186/s13065-022-00796-z
4. Xu C, Liang J, Xu S, Liu Q, Xu J, Gu A. Increased serum levels of aldehydes are associated with cardiovascular disease and cardiovascular risk factors in adults. J Hazard Mater. 2020;400:123134. doi:10.1016/j.jhazmat.2020.123134
5. Swanson D, Block R, Mousa SA. Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893
6. Youngblood Gregory, S. The pros and cons of seed oils, and how to incorporate them in your diet – Mayo clinic. https://mcpress.mayoclinic.org/nutrition-fitness/the-pros-and-cons-of-seed-oils-and-how-to-incorporate-them-in-your-diet/