Which seed oils to avoid?

What Are the Worst Seed Oils for Your Health? Canola (rapeseed) oil, corn oil, cottonseed oil, grapeseed oil, rice bran oil, soybean oil, safflower oil, and sunflower oil are the eight worst seed oils you may want to avoid.

zeroacre.com - Are Seed Oils Toxic? The Latest Research Suggests Yes

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Keep in mind that these studies were designed to demonstrate the benefits of seed oil consumption, not to investigate potential harm from a high linoleic acid diet. As a result, the authors downplayed their findings at the time, which we’ll come back to shortly. Present-day health statistics might look quite different if objective, balanced safety research on dietary linoleic acid from seed oils had been conducted and published in the 1960s and 1970s. In the 1960s, the American Heart Association conducted an eight-year clinical trial on over 800 veterans living in Los Angeles to examine the effects and potential benefits of a diet high in polyunsaturated fats (PUFAs), particularly linoleic acid, for middle-aged and older men [ * ]. The high PUFA group consumed 38% of total fat intake from linoleic acid versus 10% for the control group. This equates to 14.8% or 3.9% of total calories, respectively — that is, 369 calories per day coming from 41 grams of linoleic acid for the high PUFA group, and 97 calories coming from just under 11 grams per day of linoleic acid for the control group. The researchers also measured the linoleic acid levels of adipose tissue (stored body fat) and found that in people following the high linoleic acid diet, it increased from a baseline of 10.9% to 33.7% over about five years.

Unfortunately, the study had several flaws, including:

Twice as many smokers in the control group (and yet, despite this fact, the control group that received lower linoleic acid intake still died less)

Much higher omega-3 intake in the high PUFA experimental group

Higher vitamin E intake in the experimental group and elevated vitamin E deficiency rates in the control group Increased intake of harmful trans fats in the control group compared to the experimental group More participants with past heart attacks and other cardiovascular problems in the control group Regardless of these between-group differences and a 13% reduction in cholesterol measured in the experimental group, the study still failed to demonstrate a statistically significant benefit of the high linoleic acid diet for fatal atherosclerotic events and found “little difference in total mortality rates” between the groups. Perhaps most concerning, though, was an increased rate of death by cancer documented in the experimental group. The participants eating more calories from linoleic acid were 82% more likely to die from cancer compared to the control group — even though half as many of them smoked and they ate more omega-3s and vitamin E and fewer trans fats, all of which would otherwise be predicted to result in a lower incidence of cancer. You may have heard that it's important to use cooking oils with a high smoke point because burning fats increases oxidized (damaged) byproducts in foods. And this damage is associated with inflammation, cancer, and heart disease. (This is especially true of linoleic acid and other omega-6 fatty acids, as we already covered in some previous sections in this article.) Along with burned oils being unhealthy to ingest, cooking fumes are also harmful to breathe in. This is why many building codes, especially for restaurants, require range hoods and other forms of kitchen ventilation. A meta-analysis of over 9,500 nonsmoking Chinese women found that over time, increased exposure to these fumes could increase the risk by 74-111% — in other words, potentially more than doubling the rate of lung cancer [ * ]. These fumes mainly contain two types of chemical compounds, polycyclic aromatic hydrocarbons (PAHs) and aldehydes, both of which are carcinogenic and higher in PUFAs compared to other forms of fat [ * , * ]. A computerized model study found that compared to monounsaturated fatty acids (MUFAs) and saturated fatty acids (SFAs), linoleic acid and other polyunsaturated acids (PUFAs) generated 300% higher levels of carcinogenic polycyclic aromatic hydrocarbons (PAHs) during cooking at high temperatures [ * ]. Ultimately, it's good to minimize your exposure to all cooking fumes with proper ventilation and also by using oils with low PUFA content and high smoke points for cooking.

Aside from economic and financial reasons (seed oils are an extremely cheap source of fat that adds flavor and texture to food), one of the biggest reasons for seed oils’ rise in popularity was the belief that they were good for you. But how accurate are these claims based on current scientific evidence?

While it's true that some studies show potential health benefits of seed oils, many of these are flawed. And as we’ve seen from numerous studies and trials, there is strong, non-circumstantial evidence that seed oils can be extremely harmful. For instance, there’s proof that the 20th-century view that linoleic acid reduces cardiovascular risk was based on incomplete data sets and flawed interpretations. As we saw with the Minnesota Coronary Experiment and the Los Angeles veterans study, increasing linoleic acid often does reduce LDL or total cholesterol, but remarkably, it does so without the predicted benefit on cardiovascular disease and mortality.

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The reason for this disparity in interpretations is that the prevailing belief for much of the 20th century was that lowering cholesterol must result in reduced risk. Now we know that oxidized LDL is a better independent predictor of heart disease, so it makes perfect sense that linoleic acid could lower cholesterol levels yet increase heart disease and death via another mechanism: by increasing the oxidation rate of cholesterol (among many other mechanisms, as we've covered). In fact, today, there are over 8,000 papers investigating the link between atherosclerosis and the oxidation of LDL [ * ]. Plus, any possible redeeming qualities of industrial seed oils aren’t unique. While many contain vitamin E and alpha-linoleic acid (ALA, a form of omega-3), there are plenty of great food sources of these nutrients that don’t contain harmful linoleic acid. They’re also much more stable and bioavailable. And while linoleic acid is an essential fatty acid (EFA), required levels are closer to the pre-1930s intake 1-2% of total calories per day, not the 6-10% or higher average intake documented today [ * ]. It’s highly unlikely that anyone is deficient in linoleic acid these days, and there are plenty of ways to get healthy amounts of dietary linoleic acid without consuming harmful oxidized linoleic acid from seed oils.

For example, according to the United States Department of Agriculture:

An ounce serving of almonds contains over 4 grams of linoleic acid [ * ]. A normal-sized fresh avocado, weighing about 7 ounces, provides 3.4 grams of linoleic acid [ * ]. A tiny, half-ounce or tablespoon-sized serving of dried sunflower kernels contains over 3 grams of linoleic acid [ * ]. A half-ounce serving of pecans contains nearly 3 grams of linoleic acid [ * ]. A half-ounce serving of dehulled sesame seeds contains over 2.5 grams of linoleic acid [ * ]. An ounce of raw cashews contains 2.2 grams of linoleic acid [ * ]. A half-ounce serving of shelled pistachios contains slightly under 2 grams of linoleic acid [ * ]. About 100 grams of cooked corn kernels contain about 1.5 grams of linoleic acid [ * ]. The meat of a roasted chicken thigh contains just under 1.5 grams of linoleic acid per 3.5-ounce serving [ * ]. A half-ounce serving of dried chia seeds contains 0.83 grams of linoleic acid [ * ]. A small, 3.5-ounce serving of cooked, skinless chicken breast contains 0.6 grams of linoleic acid [ * ]. And an adult eating 2,000 calories per day would only require an average daily intake of about 2-3 grams of linoleic acid per day, total, to meet the estimated levels of 1-2% of daily overall calories required to prevent deficiency [ * ]. Not only that, but the majority of animal products, nuts, grains, and veggies also contain small amounts of linoleic acid — which add up quickly. Unless you happen to be severely undereating or eating an unnaturally narrow selection of foods, the chances are extremely low that you would ever develop a deficiency in the first place. According to a research group led by Christopher E. Ramsden, a principal investigator at the National Institutes of Health who focuses on the roles of lipid (oil and fat) oxidation in diseases, the foundational research claiming industrial seed oils are healthy was, itself, fatally flawed [ * ]: Meta-analyses and studies generally failed to distinguish between the effects of omega-3 fats (which are widely known as heart-healthy) versus omega-6 fats, including linoleic acid, where many trials have administered or measured them together and, as a result, confounded the outcomes [ * ]. The authors of the Minnesota Coronary Experiment, the Sydney Diet Heart Study, and other early studies withheld data from the publication that contradicted their initial (favorable to seed oils) conclusions, and this has only come to light in the past 10-15 years [ * , * ]. Updated analysis of this "recovered data" by the Ramsden group shows significant harm from linoleic acid and seed oils that wasn't reported in the initial interpretations. Unfavorable findings are regularly excluded from systematic reviews and meta-analyses suggesting the benefits to consuming seed oils [ * ]. In the words of John Ionnadis, the renowned Stanford professor and evidence-based medicine researcher, “Simulations show that for most study designs and settings, it is more likely for a research claim to be false than true. Moreover, for many current scientific fields, claimed research findings may often be simply accurate measures of the prevailing bias.”[ * ] It’s unfortunate that so many people who were only trying to make healthy choices were affected by these flawed research findings on industrial seed oils, but science isn’t perfect — rather, it’s self-correcting over time.

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Now, after a century of increased chronic disease that’s likely due in part to industrial seed oils, we finally have enough information to make informed choices about this important issue. Although it would be helpful to have more specific and rigorous trials to round out the dated, flawed, and incomplete data that’s currently available, it’s clear that at best, seed oils come with potential risks and offer no unique benefits, and at worst, could be driving major declines in public health around the world. According to dozens of studies and papers looking at cells, animals, and humans, and consisting of tens of thousands of research subjects, there is very clear evidence that seed oils and linoleic acid can be toxic as well as unsafe in many circumstances. And as we also covered, the questionable potential benefits of industrial seed oil consumption do not outweigh the evidence showing they’re toxic and unsafe, nor could they — toxicity and safety aren’t about “pros and cons.” Linoleic acid and omega-6 polyunsaturated fats (PUFAs) are essential in your diet but only around 1-2% of your total daily calorie intake [ * ]. That’s in contrast to the typical linoleic acid intake levels of 6-10% or higher for the average person today, which are also associated with increased disease risk in studies [ * , * ]. So you don’t have to eat industrial seed oils at all to meet your dietary requirements. Also, by eliminating them, you’ll avoid oxidized linoleic acid and other harmful, inflammatory byproducts that are associated with so many health problems. The good news is that seed oils aren’t especially tasty — they taste neutral at best or rancid at worst — so you won’t miss them. The not-so-good news is that they're in most processed and packaged foods and most restaurant meals. Depending on your lifestyle and personality, avoiding seed oils could involve some combination of learning to meal prep using healthy fat sources or asking a lot of questions at your favorite restaurants. Aside from that, you’ll need to look for the usual suspects — canola, corn, cottonseed, grapeseed, peanut, rice bran, safflower, soybean, sunflower, and "vegetable" oil — on labels any time you’re shopping for prepared foods, and especially foods like salad dressings that tend to use seed oil as the primary ingredient. Unfortunately, increased levels of linoleic acid can also show up in certain animal products (including pork, poultry, fish, and eggs) from animals fed grains, soybeans, and cheap feed containing industrial seed oils [ * ]. Though these animal products are not as significant a source as eating industrial seed oils, shifting any consumption of animal products to grass-fed, pastured, and wild-caught when possible is another step to consider in reducing your linoleic acid intake. There is no “perfect” oil or fat for everyone — like all foods and nutrients, our bodies do best with a balanced and diverse intake. In general, however, it’s best to steer clear of any fat that’s high in easily-oxidized omega-6 fatty acids.

Other factors to keep in mind include:

Look for fats and oils with high smoke points for cooking. Make sure that your fats and oils are higher in heart-healthy monounsaturated fats. Include fats that work with your current diet and lifestyle. For instance, vegans might want to stick with real, high-quality olive oil while Paleo folks might opt for grass-fed butter or ghee. Opt for fats and oils that don’t decimate the rainforest or otherwise harm the environment. For instance, vegetable oil crops take up more land than all fruits, vegetables, legumes (pulses), nuts, roots and tubers combined, leading to record rates of deforestation [ * , * ]. The main goal is to reduce the amount of seed oils you’re consuming as quickly as possible so your body can begin replacing linoleic acid at the cellular level with healthier, more stable fats from your diet. Of course, preparing more meals at home and asking more questions about cooking oils at your favorite restaurants will help, too. Cultured Oil is also an option — a heat-stable, low-linoleic acid cooking oil that you can use for everything. You can read more about Cultured Oil here.

zeroacre.com - Are Seed Oils Toxic? The Latest Research Suggests Yes

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