Are Vegetable and Seed Oils “Harmful”?!

From social media trends to popular publication charts, vegetable oils—often referred to as “seed oils”—have sparked considerable debate recently. The concerns about their safety and nutritional worth are not novel, tracing back to their initial introduction to the market. However, with the renewed focus on the carnivore diet, criticisms of these oils have escalated, with some labeling them as “toxic sludge” or “the leading cause of chronic illnesses.” But how much of this is fiction, and how much is truth?

The discussion often contrasts traditional animal fats, which have been central to human diets for ages, with vegetable oils, which gained popularity over the past century. Detractors claim that vegetable oils result from industrial processing, promoted as healthier substitutes for butter and lard, yet are worse for health. They associate these oils with numerous health problems, including obesity and anxiety.

On the other hand, some specialists argue for the positive health impacts of vegetable oils, pointing out their potential to enhance heart health and maintain that they are better than saturated fats like butter.

Understanding Vegetable Oils

Vegetable oils, often called “seed oils,” are typically derived from the seeds of various plants. Common examples include canola, corn, safflower, sesame, sunflower, soybean, and grapeseed oil. It’s essential to differentiate these from oils sourced from other plant components such as olive or coconut oils, which originate from fruits.

Processing of Vegetable Oils

Unlike naturally fatty items like olives, most vegetable oils undergo significant processing to extract minimal oil from seeds. This generally involves a three-phase approach:

• Crushing: Seeds are pressed to yield oil.
• Refining: Solvents like hexane are employed to extract additional oil, necessitating heating.
• Deodorizing: The oil is heated at high temperatures to eliminate taste and remove contaminants.

This processing can diminish the oil’s nutritional integrity by stripping away polyphenols and other nutrients and converting some unsaturated fats into trans fats, which are associated with several health problems.

Choosing the Right Cooking Oils

At Precision Nutrition, we classify oils based on their health implications. Certain vegetable oils such as expeller-pressed canola, high-oleic sunflower, and safflower oils are categorized as “Eat Some,” indicating a neutral effect on health. Conversely, others, including butter, fall into the “Eat Less” category.

Extra-Virgin Olive Oil vs. Expeller-Pressed Canola Oil

Olive oil, particularly extra-virgin olive oil (EVOO), is regarded as a top choice among cooking oils due to its high content of monounsaturated fats and polyphenols, which provide heart health benefits and anti-inflammatory effects.

Expeller-pressed canola oil is also abundant in monounsaturated fats and alpha-linolenic acid, a kind of omega-3 fatty acid, although it doesn’t possess the extensive research support that affirms the health advantages of EVOO.

Refined vs. Expeller-Pressed Canola Oil

Refined vegetable oils typically lack the nutritional advantages of their less processed alternatives and are frequently higher in harmful trans fats. Therefore, expeller-pressed canola oil is more desirable than refined versions due to its conservation of beneficial compounds.

The debate regarding whether omega-6 fatty acids contribute to inflammation continues. Nevertheless, the concern over these oils primarily arises from their inclusion in ultra-processed foods, which are connected to various health issues.

Refined Vegetable Oil vs. Butter

This remains a contentious issue. Excessive saturated fat, prevalent in butter, is linked to elevated cholesterol levels and an increased risk of heart disease. Refined vegetable oils, susceptible to oxidation, may lead to inflammation. Ideally, both should be minimized in the diet.

Final Advice

If finances allow, extra virgin olive oil is an outstanding option for cooking, and for those seeking alternatives, avocado and walnut oil are also excellent choices, though more expensive. Still, when used in moderation, expeller-pressed canola oil can fit within a balanced dietary approach.

Regardless of the oil selection, prioritizing whole foods rich in natural oils, like nuts and avocados, is advantageous for ensuring balanced nutrition.

Ultimately, making well-informed choices based on a blend of budget, health priorities, and flavor preferences will aid in navigating the intricate world of cooking oils. For tailored dietary guidance, employing tools like