You’ve probably heard that vegetable and seed oils like soybean, corn, and canola are “heart-healthy.” But lately, there’s been a lot of debate about whether they’re actually good for us. Let’s break down the main points without getting too technical, drawing on current research.
The Worry About Too Much Omega-6:
Many of these common seed oils are packed with something called omega-6 fats. These are a type of unsaturated fat, and we do need some. However, most of us in the Western world eat way too much of them compared to another type of healthy fat called omega-3s. Think of it like a balance – too much omega-6 can tip things in the wrong direction.
Why does this matter? Omega-6 and omega-3 fats use the same “helpers” in our body to do their jobs, which include sending signals that can affect things like inflammation and how our blood clots. If we have too much omega-6, it might make our body’s inflammation become overactive and could prevent the calming effects of omega-3s from working properly. Some studies link this imbalance to a higher risk of heart problems and other diseases.
The main omega-6 fat we eat a lot of is called linoleic acid, found in large amounts in oils like soybean, corn, and sunflower. Our bodies can turn some of this into another omega-6 called arachidonic acid, which plays a role in inflammation.
The Problem with Processing:
Another concern is how many of these oils are made. They often go through a lot of heat and chemicals to get them out of the seeds. This harsh treatment can cause the fats to break down and form unhealthy byproducts. Imagine cooking oil at a very high temperature for too long – it can change and become less good for you. These broken-down fats might contribute to inflammation and damage in our bodies.
Are All Seed Oils Bad? Not Exactly:
It’s not as simple as saying all seed oils are evil. Some, when eaten in smaller amounts and processed gently (like cold-pressed), might not be as problematic. Plus, some “seed” oils, like olive and avocado oil, are mostly made of a different kind of healthy fat called monounsaturated fat, which is generally considered good for you. The real focus of the worry is on those oils really high in omega-6 that we eat a lot of, often without realizing it in processed foods.
The Importance of Balance: Omega-6 vs. Omega-3:
Think of omega-6 and omega-3 fats as two sides of a seesaw. We need both for our bodies to work correctly, but the balance is key. Eating too much omega-6 without enough omega-3 might tilt the seesaw towards more inflammation and potential health issues. Good sources of omega-3s include fatty fish (like salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts.
What You Can Do:
The key takeaway is to think about balance and how your food is made. Here are a few simple things to keep in mind:
- Eat more omega-3s: Aim to include sources of omega-3 fats in your diet regularly.
- Be mindful of processed foods: These often contain high amounts of omega-6 oils from sources like soybean and corn.
- Choose different cooking oils: When cooking at home, consider using olive oil, avocado oil, or even coconut oil (in moderation) more often.
- Read labels: Take a look at the ingredients list of the foods you buy to see what kinds of oils are being used.
- Focus on whole foods: A diet rich in fruits, vegetables, and whole, unprocessed foods naturally helps create a better balance of fats.
The Bottom Line:
Understanding fats can be confusing, but focusing on eating a variety of whole foods and being mindful of the types of oils we consume – especially balancing our omega-6 and omega-3 intake and choosing less processed options – is a good step towards better health.
Sources:
Saturated fats and cardiovascular health: Current evidence and controversies. Curr Atheroscler Rep. 2021 Nov 13;23(12):72. doi: 10.1007/s11883-021-00974-w. PMID: 34779831; PMCID: PMC8585140. (Used to frame the general context of fat and health).
Heated vegetable oils and cardiovascular disease risk factors. Vasc Pharmacol. 2014 May;61(2):63-9. doi: 10.1016/j.vph.2014.02.004. Epub 2014 Feb 13. PMID: 24632108.
Long-term Supplementation of Deep-fried Oil Consumption Impairs Oxidative Stress, Colon Histology and Increases Neurodegeneration. Neurochem Res. 2024 Jun 19. doi: 10.1007/s12013-024-01301-0. Epub ahead of print. PMID: 38898335.
Higher ratio of plasma omega-6/omega-3 fatty acids is associated with greater risk of all-cause, cancer, and cardiovascular mortality: A population-based cohort study in UK Biobank. eLife. 2024 Apr 5;13:e90132. doi: 10.7554/eLife.90132. PMID: 38578269; PMCID: PMC10997328.
The Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-2024. PMID: 25905297. (Referring to the section on Dietary Saturated Fat, used to frame the general context of fat and health).
As always, let me know your thoughts in the comments below!
Be well,
Emily
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