The "Hateful Eight" may sound like an old-time Western movie, but this showdown doesn't involve cowboys or horses or even guns. It's a battle over the supposed dangers posed by eight seed oils—canola, corn, cottonseed, grapeseed, soy, rice bran, sunflower and safflower—and it's being fought on social media.
According to some people on social media, podcasts, and television, the oil extracted from these plants is poisoning us. Influencers have been blaming seed oils for a wide range of conditions, including eczema, weight gain and inflammation.
Seed Oil Composition
Seed oils are composed of differing amounts of saturated, monounsaturated and polyunsaturated fats. Polyunsaturated fats, or PUFAs, are often present in the highest amounts and are the focus of most seed oil debates. PUFAs include essential omega-3 and omega-6 fatty acids, which may help to decrease inflammation in the body when consumed in appropriate ratios. Research on the ideal ratio is unclear. Most seed oils have a much higher amount of omega-6 fatty acids compared to omega-3s. However, limited research suggests that omega-6 fatty acids may cause inflammation.
While some people categorize Omega-3 fatty acids as "good," and omega-6s as "bad," it's not that simple. Both are essential fatty acids, meaning the body cannot produce them, and they are vital for health. Omega-3 fatty acids (found in foods such as fatty fish, walnuts, chia, and flaxseeds) are known for supporting brain and heart health. Meanwhile, research suggests that omega-6 fats help reduce the risk of heart disease, with recent studies indicating lower mortality among individuals who replace butter with plant-based oils, including those derived from seeds.
In addition to the "omega-6 is bad" accusation, people criticize seed oils for their production methods. Producers may use chemical solvents to enhance extraction, reducing waste. There is concern about the potential for chemicals, such as hexane, to remain in oils after processing. While residue levels are well below safety limits—even among adults with some of the highest daily fat intake in the United States—you can purchase expeller-pressed canola oil to avoid these chemicals.
Consider the Big Picture
You must be a critical thinker and focus on the big picture when choosing what to eat. Seed oils are often an ingredient in highly formulated products, which may also contain unhealthy ingredients such as sugar, salt, palm oil and emulsifiers. For many Americans, the primary source of seed oil is highly processed and low-nutrient-density foods such as baked goods, chips, frozen meals, convenience items and fried foods.
Packaged food may proclaim "no seed oils," but may be replacing them with palm oil. Not only is palm oil mostly saturated fat, but it is also the leading cause of rainforest destruction.
Increasing your intake of omega-3 fatty acids may be beneficial. Try sandwiching canned salmon between two slices of whole-grain bread or spread peanut butter on the bread and sprinkle it with ground flaxseed—another source of omega-3. Sardines are a high-protein, nutrient-dense snack.
Seed oils contain essential fatty acids, such as linoleic acid, which the body cannot produce on its own.
Alternatives to Seed Oils
Oils high in monounsaturated fats and antioxidants are excellent alternatives to seed oils. Choose extra virgin olive oil and unrefined avocado oil. You can use either one for sautéing or roasting vegetables. They are not good options for frying at over 375 degrees. For that purpose, only a refined avocado oil or seed oil will do.
The Bottom Line
Eating a lot of fast food and junk food is a significant problem. An occasional serving of "fun food" such as French fries and other treats can fit into an overall healthy diet pattern.
Using seed oils to prepare wholesome food at home can be beneficial for your health, particularly when they replace saturated fats. This substitution promotes healthful eating and can help to reduce total cholesterol and the risk of heart disease. In general, limit packaged desserts and snack items that may contain seed oils and lack nutrients. However, there's no need to avoid nutrient-dense foods, such as nut butter and whole-grain breads, that contain seed oils.
Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Although mostly retired, she remains passionate about sharing her nutritional knowledge with others. Always consult your medical provider before making lifestyle changes.
Plans floated to reopen San Manuel Mine as part of regional copper development
