The Hidden Dangers of Seed Oils: Why They’re a Health Hazard
When it comes to oils in our diet, not all are created equal. Seed oils, commonly found in many processed foods, have been touted as heart-healthy alternatives. However, the reality is more complex. These oils are pro-inflammatory and pose various health risks. Let’s dive into why seed oils can be problematic and explore healthier alternatives.
The Trouble with Seed Oils
Seed oils, such as soybean, cottonseed, corn, sunflower, grapeseed, safflower and canola oil, are often promoted as healthy because they contain polyunsaturated fats or PUFAS. However, the issue lies in their high levels of omega-6 fatty acids. While our bodies need a balance of omega-6 and omega-3 fatty acids, the modern diet is heavily skewed towards omega-6 due to the prevalence of seed oils. This imbalance can lead to chronic inflammation, which is a precursor to many diseases, including heart disease, diabetes, and even certain cancers.
Oxidation and Stability
Seed oils are also highly prone to oxidation due to their polyunsaturated nature. When these oils are exposed to heat, light, or air, they can oxidize and form harmful compounds called free radicals. This is especially concerning because many seed oils are used in cooking, where high temperatures accelerate this process. Consuming oxidized oils can lead to increased oxidative stress in the body, contributing to inflammation and cellular damage like inflammation, disease and cancer.
Dr. Cate Shanahan, author of the book, “The Fat Burn Fix” writes and lectures frequently on the topic of removing seed oils from one’s diet. She explains how much energy and health is restored in patients who diligently replace seed oils from their diet. Dr. Shanahan also states that one of the key indicators of metabolic health is our hunger or how often we’re hungry. The absence of hunger in spite of maybe skipping a meal or something is a key indicator of extreme metabolic health, what we call metabolic flexibility that you can burn your body fat. When you consume quality saturated and monounsaturated fats, your body is satiated and energy levels are more sustained. Dr. Shanahan has a new book out that’s called “Dark Calories.” It’s about how seed oils destroy your health and how to get it back on track.
Omega 6 vegetable oils linked to heart disease
In a study from the British Medical Journal, it was found that patients with heart disease consumed a higher percentage of omega 6 linoleic acid in their diets compared to those without heart disease. Also, noteworthy is the protective effect of saturated fats on the heart. . Eating more linoleic acid increases the oxidation of cholesterol within LDL particles further increasing atherosclerosis formation and the risk of coronary heart disease. Cholesterol was protected from oxidation if bound to “saturated fat” but susceptible to oxidation when bound to linoleic acid. This is the irony of the lies we’ve been told about saturated fat causing heart disease.
Oxidation Explained
We have heard this word many times but what does it mean when something is oxidized? Oxidation is the loss of electrons or increase in the oxidation state of an atom, ion or molecule in a chemical reaction. When there is a loss of electrons, the atom, ion or molecule becomes unstable; this creates free radical damage. Electrons like to be in pairs. Taking antioxidant supplements donates electrons creating stability and reversing damage. In the above paragraph’s example of the “oxidation of cholesterol,” the result is atherosclerosis in the arteries. The overall message here is that seed oils cause oxidative damage to the cells and mitochondria.
Better Choices: Stable and Healthier Fats
To reduce inflammation and support overall health, it’s wise to choose more stable fats that are less likely to oxidize, like monounsaturated and saturated fats. Here are some excellent alternatives:
1. Coconut Oil
Coconut oil is rich in saturated fats, particularly medium-chain triglycerides (MCTs). These fats are easily digested and can provide quick energy. Saturated fats are more stable and less likely to oxidize, making coconut oil a great choice for cooking.
2. Tallow and Duck Fat
Animal fats like tallow and duck fat have been used traditionally in cooking for centuries. They are rich in saturated and monounsaturated fats, which are stable at high temperatures. These fats also contain fat-soluble vitamins that support overall health.
3. Butter
Butter, especially from grass-fed cows, is a nutritious fat that contains a good balance of saturated and monounsaturated fats. It’s also a source of important vitamins like A, D, E, and K2.
4. Avocado Oil
Avocado oil is primarily made up of monounsaturated fats, which are stable and heart-healthy. It has a high smoke point, making it suitable for cooking at high temperatures. Avocado oil also contains beneficial antioxidants and anti-inflammatory properties.
5. Extra Virgin Olive Oil
Extra virgin olive oil is renowned for its health benefits, particularly its anti-inflammatory and antioxidant properties. It’s rich in monounsaturated fats and can be used in low to medium-heat cooking or as a dressing.
Saturated Fats and Heart Health
There has been a long-standing debate about saturated fats and their impact on heart health that dates back to the Ansel Keys “Seven Countries Study” which I had done a blog post on. The study was done in the 1950’s and has been heavily debunked. It was the heart health hypothesis.
Keys was a cherry picked scientist who intentionally left out several countries (France, the Netherlands and Switzerland were some of the countries that were intentionally excluded) that consume a high fat diet in saturated fats that did not have a high incidence of heart disease. That information would have hurt the narrative of saturated fats are bad and cause heart disease.
The low fat/high carb way of eating was encouraged by government federal agencies in the United States and became public health policy. Everyone got the memo and all the managing editors from medical journals to the talking heads on mainstream media dolled out the same rhetoric onto a vulnerable public who threw out their butter and swapped it for carcinogenic margarine, Crisco and other seed oils.
Recent research suggests that the link between saturated fats and heart disease is not as clear-cut as once thought. Saturated fats, like those found in the oils recommended (coconut oil, butter, grass-fed/grass finished beef tallow.., are more stable and do not oxidize as easily, reducing the risk of inflammation. Refer back to the study from the BMJ I listed above which clearly states that there’s a direct link between cardiovascular disease and the excess consumption of omega 6 linoleic acid.
Health Tip: When you go out to dinner, there’s a seed oil allergy card you can take with you and show to the waiter. The point here is not whether you do or don’t have an allergy to seed oils. It’s the fact that these oils have no place in the human diet. It’s like pouring orange juice in your gas tank instead of gas. Click here to download it for free. Most restaurants use cheap seed oils that are in most of the food they prepare. If you show them this card, the last thing they want is someone to have a severe allergic reaction in their place of business. A restaurant wants happy customers and they’re generally happy to oblige. The more customers that say no to seed oils at restaurants the more they will get the message to stop using them. The same goes for packaged foods at the grocery store. Even many of the so called healthy foods, use cheap seed oils in their list of ingredients.
Read your labels and stick with brands you trust that place a high value on purity, organic ingredients and quality. With inflation soaring these days, most everyone wants to save a buck here and there but when it comes to your health, it makes more sense to pay more for better food than medical bills in the long run.
Concluding Thoughts
Incorporating healthy fats into your diet is a step towards reducing inflammation and supporting overall health. By choosing stable saturated and monounsaturated oils like coconut oil, tallow, duck fat, butter, avocado oil, and extra virgin olive oil, you can enjoy the benefits of fats without the risks associated with seed oils. Always aim for a balanced diet and consult with a healthcare professional when making significant changes to your nutrition.
By understanding the impact of the fats we consume, we can make informed choices that promote long-term health and well-being.