This guide provides a brief explanation of why seed oils are bad for our health, and why we should avoid them, so share it with your friends and family to help them make better choices for their health. For a more in-depth explanation of why seed oils are bad for your health click here.
Highlights
- Seed oils have become increasingly common in the Western diet, with linoleic acid intake increasing by a factor of nearly 20 since the early 1900s.
- An improper omega 6:3 ratio in the diet has been linked to chronic inflammation, cancer, cardiovascular disease, mental illnesses, and more.
- A higher omega 6:3 ratio also contributes to the risk of obesity, and studies have suggested that this impacts body fat gain.
- Seed oils are high in polyunsaturated fat, making them susceptible to oxidation and potentially harmful to cell membranes.
- Instead of relying on seed oils, it’s important to focus on whole foods like animal products and high-quality fats such as olive oil, grass-fed butter, beef tallow and fatty fish.
The Seed Oil Controversy: How Our Modern Diet is Harming Our Health
Seed oils have been receiving a lot of attention in the health world, with many experts advising people to avoid them. But what’s the reason behind all the fuss? Let’s take a deep dive into seed oils and their effects on the body.
The rise of seed oils in the Western diet began in the early 1900s, when they started replacing animal fats like butter and lard. Today, linoleic acid, the main omega-6 polyunsaturated fat found in seed oils, makes up about 10% of total energy intake in the modern Western diet according to UN FAOSTAT. This is a problem because it’s been shown to cause chronic inflammation, cancer, cardiovascular disease, mental illnesses, and more.
Humans evolved on an omega 6:3 ratio of about 1:1, but the modern Western diet has shifted this ratio to about 20:1. A higher omega 6:3 ratio contributes to the risk of obesity, and studies have shown that it affects body fat gain, due to adipogenesis, browning of adipose tissue, lipid homeostasis, brain-gut adipose tissue axis, and systematic inflammation.
Seed oils are high in polyunsaturated fats, and low in saturated fat. The more double bonds an oil’s chemical structure contains, the more susceptible it is to oxidation. These oils can be incorporated into cell membranes, making them more sensitive to oxidation and potentially harmful to the body.
However, not all fats are created equal. It’s important to note that some seed oils, like olive oil and avocado oil, are higher in monounsaturated fats and lower in polyunsaturated fats, making them a healthier option.
So, what can you do to ensure you’re consuming healthy fats? Let’s take a look.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for good health, and they’re found in fish like salmon, sardines, and mackerel. Studies have shown that getting omega-3s naturally from fish once a week is a better alternative than taking fish oil supplements. The human body can also convert alpha-linolenic acid, a plant-based omega-3 found in foods like flaxseed and walnuts, into EPA and DHA, the two main omega-3s found in fish.
While it’s important to consume omega-3s, it’s equally important to maintain a healthy omega 6:3 ratio. This can be achieved by consuming less seed oils and increasing your intake of omega-3 rich foods.
Healthier Alternatives
Not all oils are created equal. Healthier alternatives to seed oils include olive oil, avocado oil, coconut oil, and butter from grass-fed cows. These oils are higher in monounsaturated and saturated fats, which are less susceptible to oxidation and can provide health benefits.
In addition to oils, it’s important to incorporate a variety of whole foods into your diet. Fruits, vegetables, whole grains, and lean proteins all play a role in maintaining good health.
Conclusion
While seed oils have been receiving a lot of criticism lately, not all oils are created equal. It’s important to maintain a healthy balance of omega-3s and omega-6s in your diet, and to choose healthier alternatives to seed oils like olive oil and avocado oil. Incorporating a variety of whole foods into your diet is also important for overall health and well-being. By making small changes to your diet, you can ensure that you’re consuming healthy fats and maintaining a healthy lifestyle.
