Have you ever heard that seed oils are bad but have no clue why? I certainly have. Seed oil is a broad term encompassing a vast majority of oils used in packaged foods, fried foods, and even the typical oil we use for cooking and baking.
Seed oils are one of those sneaky ingredients that get changed in our food and no one would be the wiser unless you read ingredients often.
Everyone should read ingredient labels and familiarize themselves with what they’re eating. If you don’t know where to start, check out this post on Bad Ingredients in Food.
Seed oils are some of the most commonly used cooking oils in the modern world. Whether you’re frying up a meal, drizzling oil over your salad, or baking, there’s a good chance that you’re using a seed oil in one form or another.
But how much do you know about these oils? What are they? Where do they come from? And more importantly, are they good or bad for you?
In this blog post, I’ll break down the basics of seed oils—from their origins and processing methods to why they may not be as healthy as we’ve been led to believe. We’ll also explore healthier alternatives to incorporate into your diet for improved health and nutrition.
What Are Seed Oils And What Are They Called on Packaging?
Seed oils, also known as vegetable oils, are oils derived from the seeds of various plants. These oils are rich in polyunsaturated fats, particularly omega-6 fatty acids.
Just as a reminder, Omega-6 fatty acids are typically considered the bad ones, or at least the ones you don’t want too much of.
You may have heard these oils labeled as “vegetable oil,” “canola oil,” “soybean oil,” “sunflower oil,” “corn oil,” and “safflower oil.” However, despite the name “vegetable oil,” many of these oils are not derived from vegetables but rather from seeds, nuts, or fruits.
On food packaging, these oils are often listed by their specific name, such as:
– Soybean oil
– Canola oil
– Corn oil
– Sunflower oil
– Safflower oil
– Cottonseed oil
– Grapeseed oil
– Peanut oil
In processed foods, you’ll often see labels like “vegetable oil” or “blended vegetable oil,” which typically refers to a mix of these oils, but it can vary depending on the manufacturer.
While these oils are often marketed as healthy or heart-friendly options, recent research has raised concerns about their impact on health. We’ll delve into why that is in the next sections.
—
Where Do Seed Oils Come From?
Seed oils are extracted from the seeds of various plants, such as soybeans, corn, sunflower, safflower, and cotton.
Each plant contains oil-rich seeds, which are pressed or processed to release the oil. The specific plant used to create the oil will determine its name.
1. Soybean Oil:
Extracted from soybeans, soybean oil is one of the most widely used seed oils in processed food products and restaurant cooking. Soybeans are a common crop grown globally, especially in the United States, Brazil, and Argentina.
2. Corn Oil:
Corn oil, derived from the germ of corn kernels, is another popular cooking oil. It is often used for frying and in packaged foods.
3. Sunflower Oil:
Extracted from sunflower seeds, this oil is often used in salad dressings, snacks, and processed foods. Its light flavor and high smoke point make it a go-to choice for deep frying. This seed oil is also the most common one you’ll find in ‘healthier’ packaged foods.
As you start reading your ingredient labels you’ll likely find that many of your go-to’s, which are probably gluten, dairy, nut, etc. free, have sunflower oil. I know, major bummer.
4. Canola Oil:
Canola oil comes from the seeds of the canola plant, which is a variety of rapeseed. The oil has a neutral flavor and is commonly used in cooking and baking.
5. Safflower Oil:
Derived from the seeds of the safflower plant, this oil has a high smoke point and is often used for frying and in salad dressings.
The common thread between these oils is that they are all plant-based oils extracted from seeds typically cultivated in large-scale, industrial farming operations. These oils are highly processed, and their widespread use has grown rapidly over the last century.
How Exactly Are Seed Oils Processed?
The process of extracting seed oils involves several steps, often resulting in highly refined oils that are far removed from their natural, whole-plant sources. Here’s a breakdown of the typical process used to create seed oils:
1. Harvesting and Cleaning:
First, seeds are harvested from the plants and cleaned to remove impurities such as dirt, dust, and debris.
2. Pressing or Extraction:
After cleaning, the seeds are pressed or subjected to a chemical extraction process (usually using a solvent like hexane) to release the oil. The pressing method is sometimes referred to as “cold-pressed” when no heat is used, while chemical extraction is the most common industrial method.
For more information on pressing seeds for oil, read this article on Expeller-Pressed vs Cold-Pressed Oils.
3. Refining:
After extraction, the oil undergoes a refining process to remove impurities, contaminants, and odors. This process typically involves several steps:
- Degumming: Removes phospholipids and other impurities.
- Neutralizing: Eliminates free fatty acids, which can affect the taste and stability of the oil.
- Bleaching: Uses activated clay to remove color and impurities.
- Deodorizing: Uses high heat to eliminate any remaining smells.
All of this refining is done to make the oil look and taste appealing to the consumer. Rarely is the priority to maintain nutrient value, the only priority is to make cheap oil that sells like crazy.
This article from the NIH explains much more detail on the refining process of vegetable and seed oils.
4. Winterizing:
Some oils are further “winterized” (chilled) to remove waxes, allowing them to stay liquid at lower temperatures.
While the refining process makes seed oils more stable and shelf-stable, it also strips the oil of many of its natural nutrients, such as vitamins, antioxidants, and essential fatty acids.
The oils become chemically altered during this process, which is why many nutritionists and health experts are concerned about their health implications.
So, How Much Corn Does It Take to Produce One Bottle of Vegetable Oil?
It takes quite a lot of corn to produce a single bottle of vegetable oil. It can take as many as 50 TO 60 EARS OF CORN to produce just one gallon (about 3.8 liters) of corn oil.
This means that to create a bottle of vegetable oil (which typically holds around 500 milliliters), you would need the oil from a few dozen ears of corn.
The sheer volume of corn needed highlights the industrial scale at which seed oils are produced. Corn oil is one of the most widely consumed seed oils, and it is a key ingredient in many processed foods, from snacks and baked goods to salad dressings and margarine.
How Many Soybeans Does It Take to Produce One Bottle of Soybean Oil?
Soybean oil is another commonly used oil, and it requires a significant amount of raw material to produce it. It can take about 20 soybeans to produce just one tablespoon of soybean oil.
To fill a typical 500ml bottle of soybean oil, it would take around 2000 to 3000 soybeans.
Now, you may be thinking, I never buy soybean oil. While soybean oil is not often purchased at the local grocer, it is a very frequent ingredient in almost all packaged foods.
Go into your pantry and take a look at anything in there, condiments, chips, popcorn, candy. I’ll bet it has soybean oil or another type of seed oil listed in the ingredients and probably toward the top.
The large-scale cultivation of crops like soybeans and corn for oil production has raised concerns not only about the environmental impact of such practices but also about the health implications of consuming these highly processed oils in such large quantities.
—
Why Are Seed Oils Bad for Our Body and Metabolism?
While seed oils may seem harmless at first glance, there are several reasons why they can negatively impact our health and metabolism:
1. High Omega-6 Fatty Acids:
Seed oils are rich in omega-6 fatty acids, which are essential for health but need to be balanced with omega-3 fatty acids to promote optimal health.
Read more about the difference between Omega 3’s and Omega 6’s in this article.
The typical Western diet is disproportionately high in omega-6s and low in omega-3s, which can contribute to inflammation in the body. Chronic inflammation is associated with a range of health issues, including heart disease, diabetes, obesity, and autoimmune conditions.
2. Oxidation and Free Radicals:
The polyunsaturated fats in seed oils are highly susceptible to oxidation when exposed to heat, light, or air.
This process generates free radicals, which can damage cells and tissues in the body, leading to oxidative stress. Over time, oxidative stress can contribute to chronic diseases like heart disease, neurodegenerative conditions, and cancer.
3. Impact on Metabolism:
Excessive consumption of omega-6 fatty acids and processed seed oils can disrupt the body’s fat metabolism.
When the omega-6 to omega-3 ratio is out of balance, the body may be more prone to insulin resistance, which can lead to type 2 diabetes and obesity. The high calorie and low nutrient density of processed seed oils can also contribute to weight gain and metabolic dysfunction.
—
What Are Some Healthier Options We Can Look For and Use?
Fortunately, there are several healthier alternatives to seed oils that you can incorporate into your diet. These options are less processed, contain more beneficial fats, and are less likely to contribute to inflammation and metabolic issues:
1. Extra Virgin Olive Oil:
Olive oil is rich in monounsaturated fats, which are considered heart-healthy. It also contains antioxidants, such as polyphenols, which have anti-inflammatory properties. Olive oil is great for sautéing, drizzling over salads, or using in dressings.
2. Avocado Oil:
Avocado oil is another excellent choice. It has a high smoke point, making it suitable for frying and high-heat cooking. It’s rich in monounsaturated fats and vitamin E, both of which promote heart health and skin health.
I use avocado oil most frequently for cooking and baking. It is affordable, has a high smoke point, and almost no flavor so it doesn’t disrupt the flavor of my dish. You can get this in a regular bottle or spray cans.
Costco and most grocery stores have the Chosen Foods brand which comes with both options and is my personal favorite.
3. Coconut Oil:
Although coconut oil is higher in saturated fat, it contains medium-chain triglycerides (MCTs), which may boost metabolism and support brain health. It’s a good option for baking and cooking at moderate temperatures.
Coconut oil is great for baking and cooking if you don’t mind the mild flavor. Be sure to find cold-pressed organic coconut oil when you can.
4. Grass-Fed Butter or Ghee:
While these are animal-derived fats, grass-fed butter and ghee (clarified butter) are rich in butyrate, a short-chain fatty acid that supports gut health and reduces inflammation. These fats are more stable at high temperatures and are a great choice for cooking and baking.
5. Flaxseed Oil:
Flaxseed oil is rich in omega-3 fatty acids and has anti-inflammatory properties. Use it in cold dishes, like salad dressing, because it is sensitive to heat.
Conclusion
Seed oils—despite their widespread use in cooking and processed foods—pose several health risks due to their high levels of omega-6 fatty acids, oxidative potential, and the chemical refining processes they undergo.
The imbalanced omega-6 to omega-3 ratio in these oils can contribute to chronic inflammation, metabolic issues, and a higher risk of chronic diseases. To improve your health, consider switching to healthier oils like extra virgin olive oil, avocado oil, or coconut oil, which are less processed and offer more nutritional benefits.
By being mindful of the oils you use and consuming them in moderation, you can make better choices for your overall well-being and reduce your risk of chronic health conditions.
So, the next time you’re reaching for a bottle of vegetable oil, consider the alternatives and make a conscious decision to nourish your body with healthier fats. Your health will thank you for it in the long run.
