Seed oils explained + what cooking oils to choose and when

Image by Silke from Pixabay

When we think of food and health, we think of adding more veggies to our diet, or foods that are high in fiber and antioxidants, are anti-inflammatory, heart healthy, nutrient dense, nature made, and delicious. It can feel like a tall order at times, especially when we’re super busy, and when we are traveling. We do our best.

Here’s a question for you:

How much consideration have you put into the OILS you cook with, or in the pre-made foods that you consume (like salad dressings, sauces, condiments, food bars, snacks, cereals)?

We hear controversy around certain oils from time to time, but the information is often too confusing to understand its true impact on our overall health. Alas, it matters a LOT more than you think. And it’s worth knowing about so that you can make the right decisions for your health. The wrong oils have been linked to chronic inflammation, diabetes, obesity, heart disease, stroke, metabolic dysfunction, depression, Alzheimers, cancer, premature aging, and neurological issues. If you suffer from any of these, and you’re frustrated because nothing seems to make a difference, make sure you haven’t overlooked the oils that are in the foods you eat.

As a student of Ayurveda, I’d been in the habit of choosing specific oils, per Ayurveda, for my kitchen: ghee, olive, avocado, and sesame oils. When asked “What about Safflower or Canola?” I could only say, “They’re not recommended.” I didn’t really understand much more than that. Not sufficiently understanding something doesn’t help maintain the right practices, particularly when your life changes. On the other hand, deeper understanding allows for stronger conviction. Evidently, I didn’t have that. As the demands of my life changed over the last few years, and as I experimented with my diet, I started experiencing some negative health effects. So I decided to dig into the cooking oils. As I took notes for my own future reference, I thought you might appreciate having them as well. So here they are.

There are some bad oils

8 in particular. That said, I listed 9 to the list below because I included Rapeseed (I’ll explain later).

They are all seed oils.

What’s the difference between seed and other oils?

• Seed oils are extracted from a plant’s seed rather than from its fruit.

• Avocado oil, for instance, is not extracted from the seed but from its actual fruit, which makes it not a seed oil. If you had asked me a year ago, I would’ve guessed it came from the seed.

Why are these seed oils so bad?

• The refining process strips them of their antioxidants. The heat from the process causes oxidation, forming free radicals, and leaves chemical residue. And there’s no nutritional value left after the process.

• They contain high levels of Omega 6 Linoleic Acid.

• While we do need Omega 6, the consumption of Omega 6 to Omega 3 should be at a ratio of 1:1. But guess what? We consume, on average, at a ratio of 20:1. This is wreaking havoc on our health.

Don’t know the difference between Omega 6 and 3? And when you see words like polyunsaturated fatty acids, does your mind go blank? You’re not alone. I’ll get to them later. But first…

The 8 worst oils (+1 more)

Also known as The Hateful 8, The Toxic 8, The 8 Industrial Toxic Seed Oils, and The Evil 8.

Because they are primarily made up of unsaturated fats, they can claim that they are heart healthy. But it’s a stretch considering the damage they cause, including heart disease.

These oils are used by the food industry in massive amounts because they are cheap. These are the main reason for the 20:1 Omega 6 to Omega 3 ratio.

1. Canola: this one is super confusing. Some research will tell you Canola is healthy while others tell you to stay away from it. Here’s the reason behind the controversy:

   • On the one hand, it’s “heart healthy” by fat content.

   • On the other hand… um… there is no such thing as a Canola plant. Which begs the question..

     Where does it come from? Canola is a modified, aka genetically altered, heart-healthier version of the widely-known-to-be-unhealthy Rapeseed Oil (see #9) intended to compete with our prized and healthy Olive Oil. If you Google search “canola plant,” the result will be the rapeseed plant.
     Canola oil has won over the food industry and consumers for its cheaper price and heat tolerance, and it passes the erucic acid test (see #9), making it look heart healthy. Given how Canola was birthed, how an “organic, cold-pressed canola oil” exists is a conundrum. It’s not natural, but it’s heart healthy. You decide. It’s on the 8 worst oils list; not something I made up.

2. Corn

3. Cottonseed

4. Grapeseed

5. Rice Bran

6. Soybean

7. Sunflower

8. Safflower

9. Rapeseed: Rapeseed isn’t on the top 8 list because now there are two versions:

   1. the high erucic acid version rapeseed oil, used for industrial purposes,

   2. the low erucic acid version is called… canola! used for culinary purposes.
      Erucic acid is an anti-nutrient which “impairs myocardial conductance (a factor relating to the effectiveness of the heart’s pumping action” and causes lipidosis (metabolic disorder) in children and also raises blood cholesterol.” (source)

It’s true that a little of any of these won’t hurt us. But when we eat 2 to 3 times a day, every day, and then add snacks, the mantra: “a little bit won’t hurt you” adds up to be a critical lot.

Omega 6 vs Omega 3

Both are essential for good health. Both are polyunsaturated fatty acids (see below).

• Omega 6, in proper amounts, promotes immunity, bone health, healthy skin and hair.

• Omega 3, which many of us don’t get enough of, promotes good brain function, heart health, joints, and reduces inflammation.

The body can’t make either of these so they must be consumed, but in the right ratio, which is between 1:1 and 2:1 (Omega 6 to Omega 3).

The standard American diet is currently at 10:1 on the low end and as 30:1 on the high end. We are overdosing on 6, which is why we are in a major health crisis in this country. The biggest source is seed oils.

Saturated, Unsaturated, and Trans Fats

• Saturated fats (have single bonds between carbon atoms in its chain): They are “saturated” with hydrogen atoms, which make them solid at room temperature. While they’ve been considered unhealthy for decades, recent research is now showing inconsistencies and pointing to other factors that may be playing a larger role in conditions such as heart disease than saturated fats (like processed foods). They’ve also acknowledged that not all saturated fats are treated equally. Saturated fats from donuts, fried, and fast foods are quite different from that of coconut, clean dairy, and grass-fed meat. Real foods with saturated fat, consumed in moderation, can in fact be health promoting.

• Unsaturated fat (have double bonds): It’s liquid at room temperature. This is the “good fat.” It helps build stronger cell membranes, and promotes brain and heart health. It also helps the body absorb vitamins A, D, E, and K. It’s found in nuts, seeds, fatty fish, avocados, olive oil, and ghee. Eggs are mostly unsaturated.

  • Monounsaturated fatty acid (has one double bond): This is considered slightly healthier than poly (see next). They are found in olive oil, seeds, and avocados.

  • Polyunsaturated (have 2 to 6 one double bonds): Found in fatty fish, nuts, seeds, tofu, and soybeans.

• Trans fats: This is the most harmful fat. It’s created by partially hydrogenating unsaturated fat to make it solid. So it’s a type of unsaturated fat with a similar structure to saturated fat (converting the double to a single bond), effectively making it a saturated fat. It’s found in fried, packaged, processed foods.

Which oils to use instead. And when.

Here’s the list of healthy oils. And since we’re into optimal health…

DO look for oils that are labeled cold pressed, extra-virgin, or unrefined. Extra-virgin means high quality, and it also means cold pressed and unrefined. This means they are minimally processed under the lowest of temperatures, retaining its flavors and nutrients. Note that if a good oil that normally cannot handle high temps suddenly can (for instance Olive Oil aka Light Olive Oil), or the flavor has been neutralized (for example Coconut Oil w/o the coconut flavor), it’s been refined. There are healthier oil options available to you.

DO purchase and store oils that are stored in dark glass or metal containers because they keep the air out. Plastic, especially the large ones, are porous and leak the air in, which causes rancidity, resulting in the formation of free radicals. If you must buy them in larger plastic containers, it’s good practice to move them to glass. However, it’s difficult to know how long they’ve been sitting in warehouses, so buy them in dark glass or metal containers. Dark glass containers preserve freshness the best.

DO pay attention to smoke point. This is the temperature at which the compound of the oil begins to break down and smoke. When this happens, you lose the flavor of the oil, the flavor of the food itself is affected, and with regular exposure, it becomes detrimental to your health: when an oil breaks down (you’ll know by the smoke you create), it becomes inflammatory and carcinogenic. I’ll list the smoke points for each oil below.

1. Olive Oil - is best to use to drizzle over food or as a finish. Extra virgin 100% olive oil (ideally in a dark glass bottle) has antioxidant and anti-inflammatory properties and is excellent for heart health and digestion. It’s good for skin and eyes. And it’s simply delicious. Smoke point: 350°F.

2. Avocado Oil - has a high smoke point, a high concentration of antioxidants and oleic acid (a fatty acid that lowers cholesterol and improves inflammation), and has a neutral flavor. It’s a good oil to use when cooking at higher temperatures. Smoke point: 480°F, unrefined!

3. Butter - A key benefit of fresh butter is its ability to enhance absorption of nutrients from food. It’s useful for IBS, absorption of calcium, and mental clarity. It’s also energetically grounding. For those who are familiar with the doshas in Ayurveda, having it in moderate amounts produces ojas (the substance produced in our body that creates good health, lightness, and vitality), and is best for Vatas and Pittas. And of course, butter has an amazing flavor. Smoke point: 350°F.

4. Coconut Oil - is composed of 92% saturated fat yet raises HDL, the “good cholesterol,” and it’s made up of MCTs (medium chain triglycerides), which our bodies break down quickly for energy. It is high in lauric acid (attributed to raising HDL), which is beneficial to the immune and digestive systems, skin and hair health, cancer prevention, inflammation, cholesterol, and weight management. While some enjoy the flavor of coconut oil, others don’t. Even if you like the flavor, it doesn't always pair well with certain foods. Hence the market has created a refined coconut oil whose flavor is neutralized. Needless to say, through the refining process, its benefits are lost. If you’re looking for a beneficial oil with a neutral flavor, it’s easy enough to go with avocado oil with the added bonus of a higher smoke point. Smoke point: 350°F (400°F for refined version, in case you’re curious).

5. Ghee - Ghee is clarified butter. It has the benefits of butter without the impurities. It’s anti-inflammatory, excellent for digestion, brain function, skin, hair, bones, and heart health, and it’s lactose free. At some point, I will share the simple recipe on how to make ghee, although you can buy it at most grocery stores these days (homemade yields more, and it tastes better). In Ayurveda, it’s considered a sattvic food, meaning pure, clean, and strong in energy. 2-3 tablespoons a day keeps you healthy, improving your metabolism and gut health. And it has a much higher smoke point than butter at 465°F!

6. Sesame oil - while a seed oil, it’s uniquely regarded as a healthy oil thanks to its nutrient profile. It has antioxidant and anti-inflammatory effects, and can help lower cholesterol. It is also a staple for wellness in Ayurveda. It’s rich in nutrients and flavor and has anti-inflammatory and antioxidant properties. Toasted sesame oil, also referred to as dark or Asian sesame oil is also unrefined, holding onto its beneficial properties while offering a stronger, nuttier, and toasty flavor and aroma that we enjoy in Asian cooking. Smoke point, toasted or not: 350°F.

7. Walnut Oil - is best for finishing dishes or using as a salad dressing due to its low smoke point. Rich is omega 3, it’s good for heart health, brain function, skin, hair, and it’s anti-fungal and anti-inflammatory. Smoke point: 320F°.

Here are two informative videos that you might enjoy.

Is seed oil worse than sugar? by Dr. Eric Berg (April 2023)

Are vegetable oils the primary driver of obesity, diabetes, and chronic disease? by Dr. Chris Knobbe (December 2023)

Restaurants

Most restaurants use seed oils because they are cheap.

Consider these:

• 99.9% of fast foods use seed oils.

• The biggest issue with salads at restaurants are the dressings, all are made with seed oils. I usually ask for olive oil and lemon.

• Sauces are also mostly made with seed oils.

• Alas, Indian restaurants mostly use seed oils. So do other Asian restaurants (soybean oil, along with peanut and sesame oils).

• Forget about fried foods.

Your best bet for eating out:

• Farm-to-Table tend to be more aware of the dangers of seed oils and are more likely to choose healthier oils.

• Authentic Italian and Mediterranean restaurants are more likely to use olive oil or butter.

• High end steak houses are less likely to use seed oils.

I hope this helps.

To good health, with love, Savitree