I’ve always trusted the many articles/opinions that say seed oils are mostly unhealthy. I’m trying to do my own research but I’m having a hard time with all the information. As soon as something makes sense, I read a reputable source that saying otherwise.
For example This article explains..
“omega-3s tend to get a lot of positive press: They’re anti-inflammatory fats that can help reduce risk of chronic illness and improve heart health. Omega-3’s less-good-for-you counterpart, however, is omega-6 fatty acids, and most seed oils are predominantly composed of omega-6 polyunsaturated fats. These types of fat are widely considered to be inflammatory fats.
…over the last 50-plus years, consumption of omega-6 fatty acids has skyrocketed, especially in America, increasing 2.5 times from 1959 to 2008.2 The ideal omega-6-to-omega-3 consumption ratio is roughly 4:1; meanwhile, American consumption of omega-6s to omega-3s can be anywhere from 20:1 to upwards of 75:1.34 This throws the delicate balance of pro-inflammatory and anti-inflammatory fats in our body way off and can possibly lead to unnecessary inflammation in our bodies.”
All of that seems straightforward and makes sense.
But then this report from 2008 states “Based on the evidence and conceptual limitation, there is no rational[e] for a specific recommendation for [omega-6 to omega-3] ratio.”
Harvard even released a statement and article “debunking” the seed oil heath risks.
I know reddit isn’t a source, but here are a few threads with information arguing for both sides
https://www.reddit.com/r/OutOfTheLoop/comments/s51j53/whats_the_deal_with_seed_oils/
https://www.reddit.com/r/nutrition/comments/sjhkw6/any_actual_science_behind_the_fear_of_seed_oils/
https://www.reddit.com/r/nutrition/comments/qcxxiv/seed_oils_what_does_the_science_really_say/
https://www.reddit.com/r/nutrition/comments/xdev06/is_seed_oil_bad_for_you/
I’m not sure how to form an opinion with all of this. What do you think?
You should read more authoritative sources. Go to pubmed, search for the topic, look for “reviews” “systematic reviews”, filter for the last few years. Large professional organization will publish consensus / position statements. Recent editions of text books are a good source.
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e.g,
Pubmed search for “seed oil health”
Seed oils get a bad wrap due to the fact that they are often paired with highly processed foods like fast food, etc. However, meta analysis shows that replacing saturated fat with polyunsaturated fat lowers ldl cholesterol and reduces cvd risk. Rather than seed oils themselves being bad it’s usually the food their paired with and how they’re used that drives this perception.As seed oils are often reused in fast food places and restaurants and infrequently replaced this leads to the formation of free radicals overtime, and cooking on high heat can lead to trans fat formation. However if your selectivley buying your own oil, and cooking with it at relatively low heat it’s going to be far more beneficial to your health than sources high in saturated fat like coconut and palm oil or butter and tallow etc.Overall while I would recommend sticking with monounsaturated fats like evoo and avocado oil as they’re more stable and getting your omega 3s and 6s through wholefood sources like salmon, flax and chia seed, nuts like almonds and walnuts, etc. Seed oils such as canola and sunflower oil are still rich in vitamin e and other compounds and can be perfectly healthy and better for you than higher Sat fat options as long as your careful to opt for their least process versions and are careful with how you implement them into cooking, eg making sure not to exceed there smoke point.