If you have spent time on health and well-being Tiktok Or InstagramYou have probably heard people warn you to throw your seed oils immediately – or others.
Influencers say they are toxic, inflammatory and even to blame America’s obesity crisis. But is there a science behind the fear of masonry?
We asked dietitists to check the facts some of the most viral claims on seed oils and help you make enlightened choices.
Complaint n ° 1: seed oils are “toxic” and cause inflammation
You may have heard that seed oils – such as sunflower, soybeans, carthame or corn oil – are harmful because they are full of “toxins” that cause inflammation. But according to Myfitnesspal Dietician Brookell White, this idea does not hold.
“Seed oils get bad rap”, “ she said. “They are rich in omega -6 polyunsaturated fats, which are in fact essential – we need it for brain development, metabolism and overall growth (1). “”
If it is true that omega-6 fats can lead to the formation of arachidonic acid, a compound linked to inflammation, your body only converts a small quantity. Actually, Studies show that diets rich in omega-6 fatty acids can help reduce cholesterol and improve heart health (5).
What could be more likely to stimulate inflammation? Ultra-transformed foods that contain seed oils, as well as added sugars, sodium and saturated fats. “There is good evidence that the reduction of ultra-transformed food has better health,” explains White (2). “But that does not mean that seed oils used in home cooking or whole foods are the problem.”
Complaint n ° 2: seed oils have been invented as industrial products
Yes, this family of oils has industrial uses. But that does not mean that they do not belong to your kitchen.
White explains that Seed oils were originally extracted using a mechanical press, an innovation from the 1880s that made oil production more efficient (6).
Today, these oils are used not only in food, but also in ecological products such as soaps and cosmetics. It is not a red flag – it is actually an advantage for sustainability (7).
What about chemical treatment? Some people are concerned about the use of solvents such as Hexane during refining. But white underlines that any residue in the final oil is minimal and regulated.
The biggest problem, she says, is what happens when seed oils are overheated and reused several times (AHEM, as in deep fritters in restaurants) because it can lead to oxidation and harmful compounds (5).
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Complaint n ° 3: seed oils are responsible for the increase in obesity
This one seems simple, but the truth is much more complicated.
“”While seed oils are often blamed for the increase in obesity rates, other factors probably play a greater role“Said Lauren Cuda, dietitian with Myfitnesspal.” Regimes rich in ultra -transformed food – many of which contain seed oil – are associated with bad results for health, but not only because of oils. These foods are also rich in calories, added sugars and low in fiber and nutrients (8). “”
In other words, this is not canola oil in your homemade vinaigrette. The problem is the combination of low nutrient and high calorie packaged foods that can contribute to weight gain.
When people reduce seed oils, this is often part of a wider food change which includes a consumption of less processed foods. This is what leads to weight loss results that people sometimes get the elimination of seed oils. It is not to cut single oils that do the trick.
Complaint n ° 4: seed oils are full of “oxidized” fats that destroy your cells
Seed oils contain polyunsaturated fats (AGPI), which can be sensitive to heat, light and air. But that does not mean that they destroy your cells (9), (3).
“The idea that seed oils are harmful due to oxidation are deceptive,” explains MyFitnesspal Dietitian Katherine Basbaum. “They also contain antioxidants like vitamin E, which helps prevent oxidative stress in the body. In fact, eating these oils in appropriate quantities can actually help protect your cells“, She adds (10).
Basbaum recommends keeping your oils in a cool and dark place. And when cooked, do not heat them beyond their smoke point. But used correctly, these oils do not have the oxidative risk that certain online voices suggest (11).
Complaint n ° 5: fats such as butter, ghee, beef tif or coconut oil are always healthier
This assertion often comes with the idea that “natural” fats are better than those “treated”. But when it comes to heart health, The content of saturated fats counts more than social media trends.
“”Fat Like butter, ghee, beef tif and coconut oil are all rich in saturated fats, “explains Basbaum.” And “and excess of saturated fat has been linked to an increased risk of heart disease and higher mortality (12). “”
On the other hand, unsaturated fats– like those found in olive, avocado and canola oil – it has been demonstrated decrease risk of heart disease (13).
This does not mean that you can never cook with butter or enjoy coconut oil in a recipe. But make unsaturated fats your default choice for daily cuisine supports long -term health.
And remember: no unique ingredient does or breaks your diet. “Health concerns your global food model,” explains Basbaum. “It means aiming for more fibers, fruits and vegetables, and less added sugar, sodium and saturated fats, while enjoying the foods you like.”
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Frequently asked questions (FAQ)
Cooking oils derived from plant seeds. The most common are canola oil, corn oil, cotton seeds, grape oil, soy oil, sunflower oil, carthame oil, rice sound oil and peanut oil (14).
No. Olive oil It comes from the fruit of the olive tree, in particular the flesh and the pulp, rather than the seeds (15).
There is no unique “healthiest” oil. The healthiest oil for you in a specific situation depends on things like the cooking method you use and your personal health objectives.
According to the company’s website, the restaurant fries its “hand chicken exclusively in fully refined peanut oil (16). “For the most up -to -date information, you can also check the list of ingredients in your meals each time I eat to determine if specific foods contain seed oils.
Studies in healthy adults do not suggest that these oils cause inflammation. In fact, they can be linked to reduced inflammation (18).
Yes, most seed oils are transformed and refined. Cold pressed oils or pressed by expulsion are extracted without chemicals, so these oils are less transformed and refined than those extracted with chemical solvents (19).
Yes. Also known as rapeseed oil, canola oil comes from seeds.
Not directly. “A recent study followed 200,000 adults for more than 3 decades and found less good health results with the consumption of butter than plants based on plants,” notes Melissa Jaeger (20).
The bottom line
These Oil can be a scapegoat for social media, but science tells a different story. They are a source of essential fat Your body needs and is not intrinsically harmful. Real health risks come from ultra-transformed foods-not the oils themselves.
Although it is intelligent to be aware of the way you store and cook with oils, it is not necessary to fear seed oils in your vinaigrette or sautée. Instead of falling in love with viral nutritional myths, focus on your global food model: more whole foods, fewer ultra-transformed people and a balanced mixture of healthy fats.
How many fats are you really eating? Download the Myfitnesspal application To follow, stay informed of your nutrition and progress to your health objectives.
The post DIEDITTIANS Facts Check 5 claims made on seed oils appeared first on Myfitnesspal blog.
