The Seed Oil Debate: Balancing Benefits and Risks

In recent years, the media space has been flooded with alarming claims about seed oils which has resulted in an ongoing debate about their impact on health. Scientific studies suggest that replacing saturated fats with polyunsaturated fats, including those from seed oils, can help lower LDL (“bad”) cholesterol and reduce the risk of heart disease. However, experts also caution against excessive consumption, citing potential negative effects on heart and overall health due to imbalances in fatty acid intake. Are they beneficial, or do they pose risks? This article looks at the scientific evidence and expert opinion and provides some practical suggestions to consider in including seed oils in diets.

What are seed oils?

Seed oils are extracted from plants such as soybean, canola, sunflower, and corn. They are rich in polyunsaturated fats, particularly omega-6 fatty acids which are essential nutrients. An essential nutrient is a nutrient that the body cannot synthesize or produce on its own, or cannot synthesize in adequate amounts, and therefore must be obtained from the diet. While omega-6s are essential, an imbalance with omega-3 fatty acids is a concern. Many modern diets have a much higher ratio of omega-6 to omega-3 than is considered optimal. Thus, the concern with seed oils is that, with their widespread use, an excess of omega-6s intake can result, promoting inflammation. Research is still ongoing to uncover the ideal ratios of omega 6, and omega 3 that the body needs. Another issue of concern is the processing methods, (eg cold-pressed, refined, or industrial extraction) which significantly affects the nutrient profile and potential health impact of seed oils.

Seed oils and ultra processed foods

The crucial issue with seed oils, is their heavy presence in ultra processed foods, due to their cheap cost, long shelf life and neutral taste. Ultra-processed foods are industrially or commercially manufactured products that contain additives, preservatives, and refined ingredients, often stripped of their natural nutrients. Examples of ultra processed foods include packaged fried snacks, ready-to-eat, instant and convenience foods, fast foods, deep-fried foods, pastries and confectioneries etc. These foods are convenient, affordable, and widely available, making them a popular choice for many, especially urban dwellers. However, they contribute to rising obesity, heart disease, and diabetes rates, not because of seed oils alone, but due to their overall poor nutritional quality.

Cooking methods and seed oils

Cooking oils play a significant role in our local cuisine, from frying plantains and yams, to preparing vegetable soups and stews. Many households rely on seed oils such as sunflower, soybean, and canola oil for everyday cooking. Should we be worried about them?

In Ghana, we tend to deep-fry foods more often than we need to. Street foods like fried yam, sausages, koose etc are often cooked in reused oils at extremely high temperatures. This repeated use of the same oil can produce harmful compounds, which may contribute to health risks. This is not unique to seed oils, however. Any oil, including palm oil, coconut oil or even olive oil, will break down under excessive heat and multiple uses.

What can we do?

1. Use all oils wisely– Whether it is sunflower oil, groundnut oil, or red palm oil, use just enough for cooking rather than excessive amounts. Moderation is key irrespective of the type of oil used. This aligns with the recommendation from the Ghana Food Based Dietary Guidelines which recommends the moderate use of all health fats and seed oils. What does moderate use look like? Measure cooking oils to know exactly how much you are using instead of pouring freely from the bottle. Ideally 1-2 tablespoons per person per meal should be adequate. Moderation also means prioritizing healthier cooking methods. For example, instead of deep-frying, try grilling, steaming, baking, or stir-frying with minimal oil.
2. Avoid reusing oils multiple times– This is where harmful byproducts form, increasing health risks.
3. Limit intake of ultra processed foods– Ultra processed foods as described earlier should be occasional treats, not daily staples.
4. Balance your omega-6 and omega-3 intake– Increasing consumption of omega-3-rich foods like salmon, sardines, mackerel, herrings and tilapia and some plant-based sources, such as chia seeds flaxseeds and to a lesser extent beans and green leafy vegetables can be beneficial in offsetting the negative effects of omega-6-rich seed oils.

Final Thoughts

The debate surrounding seed oils is complex and multifaceted. While seed oils are rich in essential omega-6 fatty acids, their widespread use, particularly in ultra-processed foods, raises concerns about potential health risks. Using seed oils wisely, avoiding the reuse of oils, and limiting the intake of ultra-processed foods can help mitigate potential health risks. Additionally, exploring healthier cooking methods and balancing omega-6 and omega-3 intake are crucial steps towards maintaining overall health. It is also worth noting that good health is about the overall diet, not just one ingredient. Incorporating a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, legumes, and healthy fats, into your daily meals can support your overall well-being and reduce the risk of chronic diseases. As research continues to evolve, staying informed and making conscious dietary choices will be essential.

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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.

References

https://mofa.gov.gh/site/images/pdf/Ghana_Food_Based_Dietary_Guidelines_2023.pdf

Dietary Fats and Cardiovascular Disease. Retrieved from https://www.ahajournals.org/doi/10.1161/CIR.0000000000000510