# **Are Vegetable and Seed Oils “Toxic”?!**
From TikTok to bestseller rankings, vegetable oils—often labeled as “seed oils”—are currently one of the hottest subjects in nutrition. Some assert that they’re detrimental, even dubbing them “toxic sludge” or “the leading cause of chronic disease that remains unknown.”
Conversely, numerous nutrition scientists contend that vegetable oils are safe and may even promote health.
So, who is accurate?
As frequently observed in nutritional discussions, the reality is more complex than the content found in a viral meme. Let’s explore the science surrounding vegetable oils to support you in making educated dietary choices.
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## **What Are Vegetable Oils?**
Vegetable oils are derived from the seeds of various plants. The most prevalent types include:
– Canola oil
– Corn oil
– Safflower oil
– Sunflower oil
– Soybean oil
– Grapeseed oil
– Sesame oil
These oils are distinct from fruit-based oils such as olive, avocado, coconut, and palm oils, which are not classified as seed oils.
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## **How Are Vegetable Oils Processed?**
In contrast to naturally fatty foods like olives (which need minimal processing to obtain oil), seed oils go through significant processing to produce usable oil. The production method typically consists of:
– **Crushing**: The seeds are pressed to extract oil.
– **Refining**: The leftover seeds are heated with solvents like hexane to extract additional oil.
– **Deodorizing**: The oils are heated to high temperatures (approximately 400°F) to eliminate odors and flavors.
This refining procedure may remove beneficial compounds like polyphenols and result in trace amounts of trans fats, which have been associated with a heightened risk of heart disease.
While labeling these oils as “toxic” might be an overstatement, most health professionals advocate for the avoidance of trans fats, and the FDA prohibited them in processed foods in 2018.
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## **Which Cooking Oils Should You Eat?**
At Precision Nutrition, we categorize oils based on their potential health impacts.
### **Some Vegetable Oils Are Better Than Others**
We designate certain vegetable oils—such as **expeller-pressed canola oil, high-oleic sunflower oil, and safflower oil**—as “Eat Some” options. These oils have a neutral impact on health when consumed in appropriate quantities.
Other vegetable oils fit into the **“Eat Less”** category due to refining methods that deplete their beneficial components and heighten unhealthy trans fats.
Let’s examine how some cooking oils stack up against each other.
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## **Extra Virgin Olive Oil vs. Expeller-Pressed Canola Oil**
These oils rank among the least processed of their types.
### **🟢 The Case for Extra Virgin Olive Oil (EVOO)**
– **Abundant in heart-healthy monounsaturated fats (MUFAs)**
– **Contains anti-inflammatory polyphenols that help combat cellular harm**
– **Linked to reduced probabilities of heart disease, diabetes, dementia, and particular cancers**
– **More stable at cooking temperatures than previously recognized**
**Winner:** **EVOO** is the benchmark for health due to its extensive research-supported advantages.
### **🟡 The Case for Expeller-Pressed Canola Oil**
– A **cost-effective** source of MUFAs
– Contains **plant-based omega-3s**
– Lower in saturated fat compared to many other oils
**Though EVOO is the superior option for cooking and health, expeller-pressed canola oil can be a reasonable budget-friendly alternative.**
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## **Expeller-Pressed Canola Oil vs. Refined Canola Oil**
The significant difference here is in processing:
### **🟡 Expeller-Pressed Canola Oil**
– Extracted using mechanical pressure (without chemicals or heat)
– Maintains more beneficial components such as omega-3s and phytosterols
### **🔴 Refined Canola Oil**
– Intensively processed with chemical solvents
– Elevated in trans fats
– Lacks protective nutrients
**Winner:** **Expeller-pressed canola oil is the superior choice.**
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## **Are Omega-6 Fatty Acids Inflammatory?**
Numerous seed oils are rich in omega-6 fatty acids, which some claim contribute to inflammation and chronic ailments.
However, contemporary research suggests:
– Omega-6s **aren’t intrinsically harmful** when included in a balanced diet.
– **Whole foods abundant in omega-6—such as nuts and seeds—are associated with health advantages.**
– The actual concern is **ultra-processed foods**, wherein these oils are heavily refined and oxidized.
**In summary:** Instead of fixating on omega-6s, prioritize consuming minimally processed fats derived from whole foods.