{"id":954,"date":"2023-09-13T10:45:43","date_gmt":"2023-09-13T14:45:43","guid":{"rendered":"https:\/\/pursueperformance.com\/?p=954"},"modified":"2024-02-26T16:21:55","modified_gmt":"2024-02-26T20:21:55","slug":"seed-oils-to-avoid","status":"publish","type":"post","link":"https:\/\/pursueperformance.com\/seed-oils-to-avoid\/","title":{"rendered":"Seed Oils To Avoid: Complete Guide [2024]"},"content":{"rendered":"

If you want to improve your physical and mental health, it’s a good idea to understand which seed oils to avoid<\/strong>.<\/p>\n\n\n\n

Seed oils have become increasingly prevalent in our modern food system, but not all seed oils are created equal when it comes to health impacts.<\/p>\n\n\n\n

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Many experts advise avoiding certain types of seed oils that may contribute to inflammation<\/strong> and other health issues.<\/p>\n<\/blockquote>\n\n\n\n

Seed oils like soybean, canola, and corn have become ubiquitous in our food system.<\/p>\n\n\n\n

However, many of these highly processed oils can negatively impact health.<\/p>\n\n\n\n

In this post, we will cover everything you need to know about seed oils – from why they are concerning, which ones to limit, and how to avoid them.<\/p>\n\n\n\n

Let’s get started!<\/p>\n\n\n\n

Recommendations<\/strong>
Best Extra Virgin Olive Oil: Desert Miracle Cold Pressed<\/a><\/em>
Best Nut Oil: Macadamia Nut Oil<\/a><\/em>
Best for Cooking: South Chicago Packing Beef Tallow<\/a><\/em><\/p>\n\n\n\n

<\/span>What Are Seed Oils?<\/span><\/h2>\n\n\n
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\"Seed<\/figure><\/div>\n\n\n

<\/p>\n\n\n\n

Seed oils are vegetable oils that have been extracted from seeds.<\/p>\n\n\n\n

Some of the most common seed oils include soybean oil, canola oil, corn oil, cottonseed oil, sunflower oil, safflower oil, peanut oil, grapeseed oil, and rice bran oil.<\/p>\n\n\n\n

Seed oils are extracted from oil-rich seeds through pressing and processing methods.<\/p>\n\n\n\n

This intensive industrial process applies high heat, pressure, and chemical solvents like hexane to extract the maximum oil content from seeds.<\/p>\n\n\n\n

The oil is then refined using steps like degumming, neutralization, bleaching, and deodorization to create a bland, shelf-stable oil.<\/p>\n\n\n\n

While the nutrients seeds contain provide benefits when eaten whole, the industrial seed oil extraction process creates an isolated, processed oil.<\/p>\n\n\n\n

This modern extraction technique allows a large amount of oil to be extracted from seeds that would not be naturally consumed in such high amounts.<\/p>\n\n\n\n

More research is needed, but the increase in seed oil consumption aligns with the rise in modern chronic diseases.<\/p>\n\n\n\n

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Replacing seed oils with less processed, more stable traditional fats like olive, avocado, and animal fats can improve omega oil balance and reduce oxidative damage.<\/p>\n<\/blockquote>\n\n\n\n

Related: Andrew Huberman on Fish Oil<\/a><\/strong><\/p>\n\n\n\n

<\/span>Why Are Seed Oils Bad?<\/span><\/h2>\n\n\n
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\"Seed<\/figure><\/div>\n\n\n

<\/p>\n\n\n\n

While food manufacturers promote seed oils as healthy, there are several reasons why these highly refined oils can negatively impact health.<\/p>\n\n\n\n

Imbalanced Omega-6 to Omega-3 Ratio<\/h3>\n\n\n\n

Many seed oils are extremely high in omega-6 linoleic acid and lack beneficial omega-3 fats.<\/p>\n\n\n\n

This skews the ratio and promotes systemic inflammation, which drives chronic diseases like cancer, heart disease, diabetes, and autoimmune disorders.<\/p>\n\n\n\n

Prone to Oxidation<\/h3>\n\n\n\n

The delicate polyunsaturated fats in seed oils are unstable and readily oxidize<\/a> when exposed to heat, light, or air.<\/p>\n\n\n\n

Oxidative damage generates free radicals and compounds linked to chronic disease, inflammation, and accelerated aging.<\/p>\n\n\n\n

Industrial Processing<\/h3>\n\n\n\n

The high heat, pressure, and chemical solvents used to extract oils from seeds<\/a> generate free radicals, trans fats, and other undesirable compounds while depleting antioxidants and vitamins.<\/p>\n\n\n\n

Additives<\/h3>\n\n\n\n

Seed oils have “natural” removed and often have synthetic antioxidants, emulsifiers, and thickeners added for stability and texture.<\/p>\n\n\n\n

Switching from unstable, oxidized seed oils to more traditional fats like olive oil, butter, and lard from pasture-raised animals can restore balance and avoid the damaging effects of industrial oils.<\/p>\n\n\n\n

Related: Take the Free 5-Minute Brain Fog Test<\/a><\/strong><\/p>\n\n\n\n

<\/span>What Is Linoleic Acid?<\/span><\/h2>\n\n\n\n

Linoleic acid is an omega-6 polyunsaturated fatty acid found in high amounts in various seed oils.<\/p>\n\n\n\n

Omega-6 fatty acids are essential fats that must be obtained from the diet because the body cannot produce them.<\/p>\n\n\n\n

Linoleic acid is the most abundant polyunsaturated fat in most Western diets today. <\/p>\n\n\n\n

While omega-6s are essential in moderation, excessive intake can promote inflammation, especially when omega-3 intake is low.<\/p>\n\n\n\n

Over the last century, linoleic acid consumption has markedly increased, largely due to the widespread use of seed oils like soybean, corn, cottonseed, and sunflower oil in processed foods.<\/p>\n\n\n\n

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Experts believe our hunter-gatherer ancestors<\/a> consumed a ratio of omega-6 to omega-3 closer to 1:1 or 2:1.<\/p>\n\n\n\n

Today, the typical Western diet contains a ratio around 10-20:1 in favor of inflammatory omega-6s.<\/p>\n<\/blockquote>\n\n\n\n

Minimizing intake of oils high in linoleic acid can help restore a more physiologically ideal ratio to reduce systemic inflammation linked to chronic diseases and conditions.<\/p>\n\n\n\n

Related: Non-Dutched Chocolate: Health, Safety, and Recommendations<\/a><\/strong><\/p>\n\n\n\n

<\/span>Seed Oils List<\/span><\/h2>\n\n\n\n

Below is an overview of common seed oils with the linoleic acid content, omega-6 level, and heat stability.<\/p>\n\n\n\n

Heat stability is important when it comes to cooking.<\/p>\n\n\n\n

When oils are heated<\/a>, oxidation occurs, altering their quality and chemical composition.<\/p>\n\n\n\n

Unhealthy Oils<\/h3>\n\n\n\n
Oil<\/th>Linoleic Acid %<\/th>Omega 6<\/th>Heat Stability<\/th><\/tr><\/thead>
Safflower Oil<\/td>78%<\/td>Very High<\/td>Low<\/td><\/tr>
Grapeseed Oil<\/td>73%<\/td>Very High<\/td>Low<\/td><\/tr>
Poppyseed Oil<\/td>70%<\/td>High<\/td>Low<\/td><\/tr>
Sunflower Oil<\/td>68%<\/td>High<\/td>Low<\/td><\/tr>
Hemp Oil<\/td>60%<\/td>High<\/td>Low<\/td><\/tr>
Corn Oil<\/td>59%<\/td>High<\/td>Low<\/td><\/tr>
Wheat Germ Oil<\/td>55%<\/td>High<\/td>Low<\/td><\/tr>
Cottonseed Oil<\/td>54%<\/td>High<\/td>Low<\/td><\/tr>
Soybean Oil<\/td>51%<\/td>High<\/td>Low<\/td><\/tr>
Walnut Oil<\/td>51%<\/td>High<\/td>Low<\/td><\/tr>
Black Seed Oil<\/td>50%<\/td>High<\/td>Low<\/td><\/tr><\/tbody><\/table>
Source: Bailey’s Industrial Oil and Fat Products<\/a><\/figcaption><\/figure>\n\n\n\n

Decent Oils<\/h3>\n\n\n\n
Oil<\/th>Linoleic Acid %<\/th>Omega 6<\/th>Heat Stability<\/th><\/tr><\/thead>
Palm Oil<\/td>10%<\/td>Low<\/td>High<\/td><\/tr>
Avocado Oil<\/td>13%<\/td>Moderate<\/td>Moderate<\/td><\/tr>
Brazil Nut Oil<\/td>42%<\/td>Moderate<\/td>Low<\/td><\/tr>
Sesame Seed Oil<\/td>41%<\/td>Moderate<\/td>Low<\/td><\/tr>
Rice Bran Oil<\/td>39%<\/td>Moderate<\/td>Low<\/td><\/tr>
Pistachio Oil<\/td>32.7%<\/td>Moderate<\/td>Low<\/td><\/tr>
Peanut Oil<\/td>32%<\/td>Moderate<\/td>Moderate<\/td><\/tr>
Canola Oil<\/td>21%<\/td>Moderate<\/td>Low<\/td><\/tr><\/tbody><\/table>
Source: Bailey’s Industrial Oil and Fat Products<\/a><\/figcaption><\/figure>\n\n\n\n

Best Oils<\/h3>\n\n\n\n
Oil<\/th>Linoleic Acid %<\/th>Omega 6<\/th>Heat Stability<\/th><\/tr><\/thead>
Cocoa Butter<\/td>3%<\/td>Low<\/td>High<\/td><\/tr>
Macadamia Oil<\/td>2%<\/td>Low<\/td>High<\/td><\/tr>
Coconut Oil<\/td>2%<\/td>Low<\/td>High<\/td><\/tr>
Palm Kernel Oil<\/td>2.3%<\/td>Low<\/td>High<\/td><\/tr>
Olive Oil<\/td>3-21%<\/td>Low<\/td>Moderate<\/td><\/tr>
Lamb Fat<\/td>3-8%<\/td>Low<\/td>High<\/td><\/tr>
Duck Fat<\/td>14%<\/td>Low<\/td>High<\/td><\/tr>
Beef Tallow<\/td>1-3%<\/td>Low<\/td>High<\/td><\/tr>
Butter\/Ghee<\/td>1-3%<\/td>Low<\/td>High<\/td><\/tr><\/tbody><\/table>
Source: Bailey’s Industrial Oil and Fat Products<\/a><\/figcaption><\/figure>\n\n\n\n
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