In today’s health conscious world, fats and the types of fats we consume have become a hot topic. Seed oils in particular are a commonly found name in the media. They often come with a bad rep and carry a negative implication, but are they really that bad for us?

What Are Seed Oils?

Seed oils are oils that are extracted from various types of seeds. These oils are often high in omega-6 fatty acids and are important for various bodily functions. These oils are commonly used in cooking and are excellent choices for frying due to their high smoke point. They are also used commonly in marinades, salad dressings, and finishing oils. They even have uses outside of the kitchen through moisturizers, hair products, soaps, fuel, and more.

Some types of seed oils include:

• Sunflower oil
• Canola Oil
• Safflower Oil
• Canola Oil
• Grapeseed Oil
• Cottonseed Oil
• Hemp Seed Oil
• Sesame Oil
• Flaxseed Oil

Other types of oils may also be made from less commonly used sources such as watermelon or pumpkin seeds.

Nutritional Profile of Seed Oils

Depending on the type; oils are rich sources of unsaturated fats, particularly polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs). These fats are essential for bodily functions, including cell membrane integrity, hormone production, and nutrient absorption. Many of these oils are high in omega-6 fatty acids while others, like flaxseed oil, are high in omega-3 fatty acids, which are known for their anti-inflammatory properties and support for heart health. Additionally, oils such as sunflower and sesame oil provide vitamin E which is a potent antioxidant that helps protect cells from oxidative stress.

The Media And Nutrition Experts Recommendations

Seed oils are often given a bad rep in many media sources. Some bloggers and news sources have gone so far to refer to them as “poison” and advocate for complete avoidance of all seed based oils. However, dietitians and nutrition experts have made it clear that there is not enough research to decide if these oil are actually harmful. In reality, these oils are used everyday in cooking and provide a good source of energy for our bodies through the fats they provide. Being sure to incorporate a variety of different fats and oils is likely a healthier way to approach the seed oil debate rather than cutting out all seed oils. This kind of approach also allows for more balanced nutrition and prevents harsh dieting practices.

Processed foods often come with a bad rep as well, and understanding what’s right for you among all the noise can be difficult. For another great resource see this post on Demystifying Processed Foods and What You Need To Know.