What's the Deal With Seed Oils?

Seed oils have become a hot topic in the last few years. People have started questioning whether they are healthy or harmful. With so much information floating around it can be hard to make informed decisions so let’s dive into the science and give you the information you need about seed oils!

What Are Seed Oils?

Okay, so what is the deal with seed oils? Why are they suddenly becoming such a hot topic? Is it really something to worry about when doing your weekly grocery runs?

Seed oils are plant-based oils extracted from the seeds of various plants. Common examples include sunflower oil, canola oil, soybean oil, corn oil, and safflower oil. These oils are typically used in cooking, frying, baking, and food processing because they have a high smoke point, neutral flavour, and are often more affordable than other fats like butter or olive oil.

In fact most packaged foods including bread, crackers, cereal bars and even some broths will have seed oils in the ingredient list. Check the items in your pantry, it is likely that most of them will contain seed oils of some kind.

Of course, the issue isn’t with the seed itself, but how they produce the oil from the seed.

The process of making seed oils usually involves refining, bleaching, and deodorizing the raw material, which can strip the oil of some of its nutrients. The oils are then often chemically processed to increase their shelf life and stability.

Our society has become about convenience and seed-oils are just another example of food production that is fast and reliable. But quantity doesn’t meant quality!

Are Seed Oils Good or Bad?

To answer this question, we need to look at what seed oils are composed of.

Most seed oils are rich in omega-6 polyunsaturated fatty acids (PUFAs), which, believe it or not, are essential fats that our bodies need but cannot produce on their own!

Ideally we should have a balance between omega-6 and omega-3 fatty acids, however, our modern diet is often imbalanced. We tend to consume more omega-6 than omega-3 fatty acids and this can contribute to chronic inflammation in the body.

The way seed oils are processed is another concern. Many of them undergo high-heat extraction methods, which is when trans fats are produced. Again, everything in moderation, eating something with trans fats isn’t going to compromise your health but over time when consumed in large quantities they may pose health risks.

It’s important to note that there is still more research being done to understand how seed oils affect our bodies. The overall quality of your diet is more important than one single ingredient.

Healthier Alternatives to Seed Oils

Don’t fret if you are concerned about seed oils. There are healthy alternatives you can use at home! Here are some options:

1. Olive Oil

Olive oil, especially extra virgin olive oil, is one of the healthiest oils you can use. It has been linked to heart health benefits, reduced inflammation, and improved cholesterol levels.

When choosing olive oil, look for "extra virgin" on the label, as it is the least processed and retains the most nutrients. It's great for salad dressings, sautéing, and drizzling over cooked vegetables.

For more information about olive oil, what to choose and how to use it, check out this post by Real Simple.

2. Avocado Oil

Avocado oil is another excellent alternative to seed oils. It has a high smoke point, making it ideal for frying or high-heat cooking and it’s mild flavour lends itself to a variety of dishes, from stir-fries to salad dressings and even baking!

It also has been linked to many health benefits including helping eyesight, aiding in absorption of other nutrients and reducing arthritis.

3. Coconut Oil

Coconut oil is another good option. You may have heard that coconut oil is bad because it is high in saturated fat but as scientists are learning more about foods, they are discovering that those fats may not be as bad as they thought.

Coconut oil is stable at high temperatures, making it a good choice for cooking, baking, and frying. It will add a coconut flavour to food so it’s best to use it in dishes or baked goods that lend themselves to that profile.

4. Butter and Ghee

Good old butter is on the list of alternatives for seed oils. For a long time butter was deemed “bad” because of how fatty it is. But fat is fat, and when making informed health choices its better to choose fat that is more stable than many of the plant-based oils, meaning it is less likely to oxidize and form harmful compounds during cooking.

Ghee, in particular, is lactose-free, making it an excellent choice for those with dairy sensitivities.

And we all know a good chocolate chip cookie recipe starts with real butter!

5. Tallow/Lard

Get back to basics with tallow or lard! When you render and strain beef fat you get a great oil known as tallow. Similarly after rendering pork fat you get lard. Both can be used instead of seed oils!

It works in your frying pan, to sear, sauté and roast and even in your baked goods!

Lard

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Final Thoughts

As we start to learn more about foods and how they interact with our bodies we can make better choices in what we consume. While seed oils are commonly used in cooking and food production, there are growing concerns about their long-term effects on health.

That said, they aren’t necessarily “bad” when consumed occasionally and in moderation. The key is balance, making healthy food swaps where you can but also knowing that having an overall diet that is rich in beneficial nutrients is going to provide the best health for you and your family!

Want to learn more about making healthy homemade options at home? Check out the classes available at Generations Marketplace!