Don’t listen to the Internet. No, they’re not bad for you.
It’s always good to have a seed of doubt about anything you read on the Internet, especially when it comes to your health. After all, the decisions you make based on the information you have could determine your health in either the short term or long term. And the latest health-related online conspiracy theory? Seed oils.
If you listen to unqualified wellness influencers, you might think they’re highly processed, toxic carcinogens. But according to health experts with organizations from the American Heart Association to the Mayo Clinic to Harvard Medical School, you have no reason to worry—seed oils, in fact, are healthy for you.
What are seed oils?
As the name implies, seed oils are a range of vegetable oils that come from the seed of a plant (unlike oils that come from a fruit, such as olive oil). Seed oils tend to be more affordable and have a more neutral flavor, and their high smoking point makes them great for cooking because they are able to withstand high temperatures. Vegetable oils are a heart-healthy option because they have polyunsaturated and monounsaturated fats, which lower your cholesterol. Examples include canola oil, sunflower oil, soybean oil, corn oil, soybean oil, and sesame seed oil, among others.
With that understanding of seed oils, consider these myths or misconceptions you might have heard:
MYTH: Seed oils cause inflammation
FACT: This misconception stems from the fact that seed oils are high in a type of polyunsaturated fat known as omega-6 fatty acids. You probably hear more frequently about their counterpart omega-3 fatty acids, which are better for fighting inflammation in the body. Ideally, your diet should include a balance of omega-3s and omega-6s, but Western diets tend to be higher in sources of omega-6s than they are in omega-3s. There’s no scientific support to the idea that this imbalance is harmful, and most doctors agree that although people should be increasing their consumption of omega-3s, that doesn’t make omega-6s bad for you.
MYTH: Processed foods like seed oils cause disease
FACT: While it’s true that highly processed foods are linked to illnesses like diabetes, heart disease, and cancer, the problem isn’t the seed oils. The problem is many of the other ingredients. Fried food, fast food, packaged snacks, and similar products contain added sugars, particularly in the form of high-fructose corn syrup, sodium, dyes, and artificial ingredients. The seed oils, health experts explain, are often one of the sole healthy ingredients in some of these foods.
MYTH: Seed oils are produced with dangerous chemicals
FACT: When making a fruit oil such as olive oil, the olives are pressed to extract the oil manually. To extract oil from a seed, manufacturers use a compound called hexane. Although hexane is toxic in gas form, it’s safe in the liquid form used when extracting oil, according to the Dana-Farber Cancer Institute, noting that there may be trace amounts in the oil but not enough to pose risk.
So the next time you’re cooking in your kitchen at home, don’t hesitate to reach for the canola oil or soybean oil—they’re versatile choices for whatever you’re making, and they’re good for you, too.
