Dietologists really check 5 claims about seed oils
If you spent time for health and wellness Tiktok or InstagramYou probably have heard people who warn you to immediately throw their seed oils – or elsewhere.
Influences claim to be toxic, inflammatory and even blame The American Crisis of Obesity. But is there any science behind fear?
We asked dietologists to check some of the most viral claims about seed oils and help you make informed decisions.
Claim No. 1: Seed oils are “toxic” and cause inflammation
You may have heard that seed oils – like sunflowers, soybean, lights or corn oil – are harmful because they are full of “toxins” that cause inflammation. But according to Myfitnesspal Dietology Brookell White, this idea will not last.
“Seed oils get bad rap,” says. “They have high in polyunsaturated Omega-6 fats that are in fact necessary-we need them for brain development, metabolism and overall growth (1). ”
Although it is true that OMEGA-6 fats can lead to arachidonic acid, compounds associated with inflammation, your body converts only a small amount. Actually Studies show that diet with a high content of omega-6 fatty acids can help reduce cholesterol and improve heart health (5).
What is more likely to drive inflammation? Ultra processed foods containing seed oils along with added sugars, sodium and saturated fat. “There is a strong evidence that a reduction in ultra -processed food promotes better health,” says White (2). “But that doesn’t mean that seed oils used in home cooking or food are a problem.”
Claim No. 2: Seed oils were invented as industrial products
Yes, this family of oils has industrial uses. But that doesn’t mean it doesn’t belong to your kitchen.
White explains that Seed oils were originally extracted by means of a mechanical screw press, innovation from the 80s of the 20th century, thanks to which oil production was more efficient (6).
Today, these oils are used not only in foods, but also in ecological products such as soaps and cosmetics. This is not a red flag – it is actually an advantage for sustainability (7).
What about chemical processing? Some people fear the use of solvents such as hexan during refine. However, White emphasizes that any rest in final oil is minimal and regulated.
Bigger problem, says, what happens when oils of semi -oil overheat and use repeatedly (Ahem, as in deep deep fryers in restaurants) because this can lead to oxidation and harmful compounds (5).
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Claim 3: Oil to seed oils are responsible for increasing obesity
It sounds simple, but the truth is much more complicated.
“While seed oils are often accused of increasing obesity, other factors are likely to play a larger role“Says Lauren Cuda, a dietologist with myfitnesspal. These foods also have a high content of calories, added sugars and low fibers and nutrients (8). ”
In other words, it is not rapeseed oil in your homemade vinaigrette. The problem is a combination of foods with a high calorie content that can contribute to weight gain.
When people reduce seed oils, it is often part of a wider change of diet that involves eating less processed foods. This is what the results of weight loss that people sometimes get from the elimination of seed oils. These are not the oil itself that makes a trick.
Claim No. 4: Seed oils are full of “oxidized” fats that destroy your cells
Seed oils contain polyunsaturated fats (PUFA), which can be sensitive to heat, light and air. But that does not mean that it destroys your cells (9), (3).
“The idea that seed oils are harmful due to oxidation is misleading,” says dietology Myfitnesspal Katherine Basbaum. “They also contain antioxidants such as vitamin E, which help prevent oxidative stress in the body. In fact, they can eat these oils in appropriate amounts actually help protecting your cells“He adds (10).
Basbaum recommends keeping your oils in a cold and dark place. And when cooking, do not help them behind the smoke point. But the correctly used these oils do not pose an oxidative risk that some online voices indicate (11).
Claim No. 5: Fats like butter, ghee, cowhide or coconut oil are always healthier
This statement often comes up with the idea that “natural” fats are better than “processed”. But when it comes to the health of your heart, The saturated fat content depends on more than the trends of social media.
“Fat Like butter, ghee, beef tallow and coconut oil have a high content of saturated fats, ”says Basbaum. Excess saturated fat was associated with an increased risk of heart disease and higher mortality (12). ”
On the other hand, unsaturated fats– as well as those found in olive, avocado and rapeseed oil – has been proven decrease risk of heart disease (13).
This does not mean that you can never cook with butter or enjoy coconut oil in the recipe. But creating unsaturated fats your default option for everyday cooking promotes long -term health.
And remember: No single component creates or breaks your diet. “Health is about your overall catering formula,” says Basbaum. “This means focusing on multiple fiber, fruits and vegetables and less added sugar, sodium and saturated fat – while you still enjoy the foods you love.”
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Frequently asked questions (FAQ)
Cook oil derived from plants seeds. The most common are rapeseed oil, corn oil, cotton, grape oil, soybean oil, sunflower oil, light oil, rice oil and peanut oil (14).
No. Olive oil It is based on the fruit of the olive tree, specifically meat and pulp, rather than the seeds (15).
There is no only “healthiest” oil. The healthiest oil in a particular situation depends on things like the cooking method you use and on your personal health goals.
According to the company’s website, the restaurant borders its “hand -fought chicken exclusively in a fully sophisticated, heat -treated peanut oil (16). “For the most up -to -date information, you can also check the list of food folders whenever you eat, whether specific food items contain seed oils.
Studies in healthy adults do not indicate that these oils cause inflammation. In fact, they can be associated with reduced inflammation (18).
Yes, most of the seed oils are processed and refined. Oils that are pressed on a cold or pressed exellers are extracted without chemicals, so these oils are less processed and refined than oil extracted by chemical solvents (19).
Yes. Also known as rapeseed oil comes from seeds.
Not directly. “One recent study followed 200,000 adults for more than 3 decades and found worse health results with butter consumption than plants on the basis of plants,” Melissa Jaeger notes (20).
Bottom line
These Oils can be a scapegoat in social media, but science tells a different story. Are the source base fat Your body needs and is not inherently harmful. Real health risks come from ultra-processed foods-no oils themselves.
Even if it is smart to keep in mind how you store and cook with oils, there is no need to worry about seed oils in your salad or fry. Instead of falling on viral nutrition myths, focus on your overall eating pattern: more whole meals, less ultra -processed and balanced mixture of healthy fats.
Wondering how much fat you really eat? Download Myfitnesspal application Watch to stay on top of nutrition and make progress towards your health goals.
Contribution Dietologists really check 5 claims about seed oils He appeared for the first time Myfitnesspal blog.
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