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Quote of the day:

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."

– Charles Darwin

Seed Oils

What do we need to know?

Seed oils are oils that are extracted from the seeds of various plants. They are commonly used in cooking and packaged goods. Some common types of seed oils include:

• Sunflower seed oil

• Safflower seed oil

• Grape seed oil

• Soybean oil

• Canola oil

• Rapeseed oil

• Corn oil

• Cottonseed oil

• Soy oil

The seed oils listed above can be inflammatory when consumed in excess or when used in cooking at high temperatures. This is because they contain high levels of omega-6 fatty acids, which can promote inflammation in the body when consumed in large amounts.

However, not all seed oils are high in omega-6 fatty acids. Some seed oils, such as flaxseed oil and chia seed oil, are high in omega-3 fatty acids, which have anti-inflammatory properties.

Why does it matter?

Here are a few reasons why the seed oils listed above may not be as good for you:

1. High in omega-6 fatty acids: These seed oils are high in omega-6 fatty acids, which is inflammatory and contribute to chronic diseases when consumed in excess.

2. Processing methods: The extraction and refining process used to make some seed oils can strip them of beneficial nutrients and result in the formation of harmful compounds, such as trans fats and oxidized fats.

3. Quality concerns: The quality of some seed oils may be compromised due to the use of genetically modified seeds, pesticide contamination, or improper storage and handling.

Omega-6 fatty acids are an essential nutrient that the body. However, the Western diet typically contains a much higher ratio of omega-6 to omega-3 fatty acids than is optimal for health. The optimal range is 4:1 but studies show a ratio as high as 20:1 in the US. This imbalance is what promotes chronic inflammation in the body, which has been linked to a range of health problems (e.g heart disease, diabetes, and arthritis).

This is due to the prevalence of ultra processed foods and the widespread use of vegetable oils in cooking and food preparation. Because of their low cost and mild flavor, seed oils have become a popular choice in the US for a wide range of food products.

How to remove from your life?

Research suggests that maintaining a balance between omega-6 and omega-3 fatty acids is important for reducing the risk of chronic inflammation and associated health problems. You want to increase your omega 3 intake, and decrease your omega 6 intake.

If you are looking to reduce your consumption of seed oils, there are a number of healthy alternatives that you can use in cooking and food preparation.

Here are a few examples:

• Extra-virgin olive oil: Olive oil is high in healthy monounsaturated fats and has been shown to have a range of health benefits, including reducing inflammation and lowering the risk of heart disease.

• Coconut oil: Coconut oil is a healthy saturated fat that is solid at room temperature. It is a great alternative to vegetable oils in baking and cooking.

• Avocado oil: Avocado oil is high in monounsaturated fats and has a mild, neutral flavor. It has a high smoke point, making it a good option for high-heat cooking methods like frying.

• Grass-fed butter or ghee: Butter and ghee are high in saturated fat, but when sourced from grass-fed cows they can be a good source of healthy omega-3 fatty acids and other nutrients.

• Animal fats: Lard, tallow, and duck fat are healthy sources of saturated fat that can be used in cooking and baking.

• Nut and seed oils: Oils like almond oil, hazelnut oil, and pumpkin seed oil are high in healthy fats and have a range of flavors that can add complexity to dishes.

For these reasons, it is important to choose high-quality, minimally processed seed oils and consume them in moderation as part of a balanced diet. At the end of the day it is all about balance. Here are some ways to limit omega 6:

• Look at ingredient lists when shopping, try to avoid as many products with seed oils to make sure you have a healthy balance of omega6 to omega 3. Common places you’’ll find seed oils is in chips, nut/oat milks, salad dressings, bread, cereal, crackers, etc.

• Avoid fried foods when possible, they typically use seed oils to fry them in

• Make your own salad dressing at home

• Buy brands that use olive or avocado oil where you can

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