Are Vegetable and Seed Oils “Toxic”?!
From TikTok trends to bestseller lists, vegetable oils—or “seed oils”—are a hot topic. The discussion surrounding their health effects goes back to when they first entered the market. Recently, the popularity of the carnivore diet has revived anti-vegetable oil sentiments on social media. Detractors frequently describe these oils as “toxic sludge,” “motor oil,” and the “leading cause of chronic disease that remains largely unknown.”
The arguments against vegetable oils propose:
- Animal fats have been part of human nutrition for thousands of years, while vegetable oils are a byproduct of industrial production aimed at profit.
- They were promoted as healthier alternatives to butter, yet some contend that these oils may elevate risks for obesity, anxiety, and other health issues.
On the other hand, some specialists assert that vegetable oils are safe, or even beneficial for health, and possibly better than butter. Who’s correct? The answer is found in a complex reality that goes beyond memes. Let’s explore the distinctions between science and pseudoscience for better dietary choices.
What are Vegetable Oils?
Commonly referred to as “seed oils,” vegetable oils are derived from the seeds of plants. Typical examples comprise:
- Canola oil
- Corn oil
- Safflower oil
- Sesame oil
- Sunflower oil
- Soybean oil
- Grapeseed oil
It’s important to note that oils from non-seed sources such as olive, avocado, palm, and coconut oils, which are extracted from fruits, are not classified as vegetable oils.
How are Vegetable Oils Processed?
Unlike vegetable oils, oils like olive and avocado oil come from foods that naturally have high fat content. In contrast, vegetable oils are often sourced from plants that have little fat.
For example, a cup of green olives has around 20 grams of fat, while a cup of corn contains merely 2 grams. Extracting oil from such low-fat sources involves a multi-step procedure that includes:
- Crushing: High-pressure machinery extracts oil from the seeds.
- Refining: Seeds are subjected to heat with solvents like hexane to increase oil yield.
- Deodorizing: Heating the extracted oil at 400°F eliminates undesirable compounds and neutralizes its flavor.
This process may strip away beneficial polyphenols and convert unsaturated fats into trans fats. While branding these oils as “toxic” might be an exaggeration, it is wise to avoid trans fats, as evidenced by the FDA’s 2018 prohibition on adding trans fats to processed foods.
What Cooking Oils Should You Consume?
As per visual aids from Precision Nutrition (PN), certain vegetable oils like expeller-pressed canola oil, high-oleic sunflower, and safflower oils are classified under the “Eat Some” category. This indicates they are generally neutral for health when consumed in moderation. Alternatively, other vegetable oils, along with butter, are suggested in the “Eat Less” category.
Extra-Virgin Olive Oil vs. Expeller-Pressed Canola Oil
🟢 The Case for Extra Virgin Olive Oil (EVOO)
Celebrated for its MUFAs and polyphenols, EVOO is strongly supported by research as a health-promoting fat. Research points to its connections with lowered mortality rates, reduced blood pressure, heart disease, type 2 diabetes, dementia, and cancer risks. Cooking with EVOO is regarded as stable even with its lower smoke point, maintaining its integrity in heated dishes.
🟡 The Case for Expeller-Pressed Canola Oil
Inexpensive and high in MUFAs and omega-3 ALA, canola oil includes phytosterols that can positively affect cholesterol levels when used instead of butter. While the scientific support for canola oil is less extensive than that for EVOO, it still represents a cost-effective choice.
The Winner
Extra virgin olive oil prevails. Its broad research backing and advantageous fatty acid profile categorize it as superior, though expeller-pressed canola oil remains a viable budget-friendly alternative.
Expeller-Pressed Canola Oil vs. Refined Canola Oil
🟡 Expeller-Pressed Canola Oil
Manufactured without the use of solvents or heat