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Seed oils are a type of vegetable oil that are extracted from the seeds of various plants, including sunflower, safflower, canola, soybean, and corn. We also must note that margarine and other butter substitutes fall into this category. While these oils are commonly used in cooking and food processing, there are a number of health risks associated with their consumption.
One of the main dangers of seed oils is their high concentration of omega-6 fatty acids, which are known to contribute to inflammation in the body. Inflammation is a major factor in many chronic diseases, including heart disease, cancer, and diabetes. Consuming too much omega-6 fatty acids can also lead to an imbalance in the ratio of omega-3 to omega-6 fatty acids in the body, which can further contribute to inflammation and other health problems.
In addition to their high omega-6 content, seed oils are also often processed using chemical solvents such as hexane, which can leave harmful residues in the final product. They may also be hydrogenated to increase their shelf life and improve their texture, which creates harmful trans fats.
When seed oils are heated to high temperatures, they undergo a series of chemical changes that can be harmful to human health. These changes include:
- Oxidation: Heat can cause seed oils to oxidize, which results in the formation of harmful compounds such as free radicals and aldehydes. These compounds have been linked to inflammation, cancer, and other health problems.
- Polymerization: When seed oils are heated, their molecules can combine to form polymers, which are large, complex molecules that can be difficult for the body to break down. These polymers can accumulate in the body and contribute to the development of chronic diseases.
- Hydrolysis: High heat can also cause the hydrolysis of triglycerides, which are the main component of seed oils. This process can result in the formation of free fatty acids, which can be harmful to the body if consumed in large amounts.
- Trans fats formation: Seed oils can also undergo partial hydrogenation when heated, which converts some of their unsaturated fatty acids into trans fats. Trans fats have been linked to heart disease, inflammation, and other health problems.
Overall, when seed oils are heated to high temperatures, they undergo chemical changes that can be harmful to human health. It’s best to use oils that are stable at high temperatures, such as coconut oil or ghee, for cooking and frying.
Another issue with seed oils is that they are often made from genetically modified (GM) crops, which have been engineered to resist herbicides and pests. While the safety of GM foods is still debated, some studies have suggested that they could have negative effects on human health and the environment.
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The Safer Alternatives to Seed Oils
So, what are the best alternatives to seed oils? One option is to use oils that are high in monounsaturated and/or polyunsaturated fats, such as olive oil, avocado oil, or coconut oil. These oils are less likely to contribute to inflammation and have been shown to have a number of health benefits, including improving cholesterol levels and reducing the risk of heart disease.
Another alternative is to use animal-based fats, such as butter or ghee, lard, tallow or bacon grease which are high in saturated fat but are less likely to contribute to inflammation. While saturated fat has been demonized in the past, recent studies have suggested that it may not be as harmful as previously thought and may actually have some health benefits.
In summary, seed oils are dangerous due to their high concentration of omega-6 fatty acids, chemical processing methods, and potential for GM contamination. Choosing healthier alternatives such as olive oil, avocado oil, or animal-based fats will help reduce the risk of inflammation and promote overall health.
Sources:
Dangers of Seed Oils:
- Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. doi: 10.3390/nu8030128 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/
- DiNicolantonio, J. J., & O’Keefe, J. H. (2018). Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart, 5(2), e000898. doi: 10.1136/openhrt-2018-000898 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6085833/
- Simopoulos, A. P. (2008). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 62(8), 539-545. doi: 10.1016/j.biopha.2008.05.005 https://www.sciencedirect.com/science/article/pii/S0753332208002533
- Lippi, G., & Mattiuzzi, C. (2016). Biological markers and natural antioxidants in cardiovascular diseases. Internal and Emergency Medicine, 11(3), 345-348. doi: 10.1007/s11739-016-1427-8 https://link.springer.com/article/10.1007/s11739-016-1427-8
Chemical Changes in Seed Oils when Heated:
- Venancio, V. P., & Monteiro, M. (2019). Chemical Changes in Edible Oils during Heating: A Review. Journal of Food Science and Technology, 56(5), 2394-2403. doi: 10.1007/s13197-019-03732-8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6490594/
- Jeyarani, T., Kavitha, C., & Indira, K. (2015). Effect of Heating on Oils and Fats – A Critical Review. International Journal of Food Properties, 18(11), 2400-2417. doi: 10.1080/10942912.2014.971185 https://www.tandfonline.com/doi/abs/10.1080/10942912.2014.971185
- Karak, T., & Bhagat, R. M. (2010). Physico-chemical properties, oxidation and fatty acid profile of Indian sesame (Sesamum indicum L.) oil and its blended oils. Journal of Food Science and Technology, 47(2), 142-145. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551051/
- Kim, H. J., & Shin, H. S. (2018). Effect of heating on physicochemical properties and antioxidant capacity of vegetable oils. Journal of Food Science and Technology, 55(7), 2755-2762. doi: 10.1007/s13197-018-3229-7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029852/