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Avoid Seed Oils: There Are Better Options

Cooking oil

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Seed oils seem to be in everything you eat. It is difficult to reach for any pre-made food items or a fast food item that don’t include seed oils in its ingredient list. I remember being told for years that seed oils, such as sunflower and canola oils are good for you. I think it’s time to take a closer look at these claims and why you might want to avoid seed oils and choose something better for you.

 

The Hidden History of Seed Oils

You may not know that seed oils like soybean, corn, and canola oil weren’t part of people’s diets until the early 1900s. When these oils were first manufactured they were not designed for cooking and consumption but for industrial purposes. As processing technology improved these oils they became cheaper to make – that’s when they began appearing in our food. This shift from industrial purposes to cooking oil happened quickly where most people don’t know how they all of a sudden became a staple part of our diets.

 

Omega 3 sources

Top Reasons to Avoid Seed Oils

High in Omega-6 Fatty Acids

While our bodies require some omega 6, too much of it can lead to inflammation. Problem is, seed oils are rich in omega 6 fatty acids. Having an imbalance between omega 6 and omega 3 fatty acids may cause health issues [1]. Therefore, it is best to limit seed oils to help maintain better health.

 

Highly Processed

Most seed oils go through a lot of processing. They are extracted with high heat and chemicals such as hexane. Through this process nutrients are stripped away with the process creating harmful compounds [2]. The result is an oil which you consume that contains residues you shouldn’t consume.

 

Prone to Oxidation

One of the problems with seed oils is that they can oxidize easily, especially when heated. When oxidation occurs it produces free radicals which can damage the cells in your body. As a consequence, while cooking with them at high temperatures you greatly impact your health.

 

Hidden in Many Foods

Because seed oils are usually found in packaged and processed foods you are more likely to consume them without even knowing. By reading labels you can become better informed and choose to reduce their intake.

 

What Seed Oils to Avoid

For a list of what seed oils to avoid, see the following:

  • Soybean Oil: Common in processed foods and fast food.
  • Corn Oil: Often used in frying and baking.
  • Canola Oil: Marketed as healthy but highly processed.
  • Sunflower Oil: High in omega-6 fatty acids.
  • Safflower Oil: Similar to sunflower oil in composition.
  • Cottonseed Oil: Sometimes found in snack foods.
  • Grapeseed Oil: Used in salad dressings and marinades.
  • Rice Bran Oil: Often used for deep frying due to its high smoke point.

 

Olive oil pouring into bowl

What Oils Are Not Seed Oils

If you are looking for options that are healthier for you than seed oils, consider these oils instead:

  • Olive Oil: Rich in antioxidants and healthy fats for cooking at medium temperatures.
  • Avocado Oil: Great for cooking at higher temperatures.
  • Coconut Oil: Contains medium-chain triglycerides (MCTs) that may increase energy.
  • Butter or Ghee: Natural fats that have been used forever.
  • Animal Fats: Like lard or tallow, which are stable when heated.

The above oils have had less processing done to them, if any, and are healthier choices for eating and cooking with.

 

How to Avoid Seed Oils

While reducing or eliminating seed oils in your diet can seem daunting, here are some ways you can do it:

 

  • Read Labels: Check the labels for ingredients on packaged foods for seed oils.
  • Cook at Home: Make your own meals to ensure you don’t use seed oils.
  • Choose Whole Foods: Choose fresh fruits and vegetables (preferably organic), and unprocessed meats
  • Ask When Dining Out: Ask about the types of oils used in foods ordered at restaurants.
  • Use Healthier Oils: Keep healthier oils in your kitchen for cooking such as olive oil, avocado oil, and coconut oil.

 

While these changes may seem small, they can greatly decrease your consumption of seed oils if done diligently.

 

Agricultural Subsidies for Seed Crops

One of the ways seed oils have been attractive to consumers and processed food producers is their reduced cost due to government financial support for farmers who grow seed oil crops. These crop subsidies apply mostly to soybeans, corn and canola.

 

  • Soybeans: Used to produce soybean oil.
  • Corn: Used for corn oil.
  • Canola (Rapeseed): Used for canola oil.
  • Sunflowers: Used for sunflower oil.

 

These subsidies come in different forms and include direct payments, crop insurance, and price support mechanisms. The government’s goal is to stabilize the income of farmers to make sure there is a steady food supply as well as to promote agricultural productivity.

 

How Subsidies Affect Seed Oil Production

Lower Production Costs

It is economical for farmers to grow large amounts of seed crops due to subsidies they receive. This results in an abundance of raw materials used in seed oil production, which reduces the cost of production.

 

Market Influence

With a surplus of subsidized seed oil crops, the cost of production of seed oils decreases making seed oils cheaper to buy. This makes them more available on the market compared to healthier oils from non-subsidized crops like olives or avocados.

 

Industrial Demand

Due to the low prices and surplus of seed oils, food manufacturers use seed oils in processed foods. This causes an increase in consumption and drives further demand for these processed products.

 

french fries in oil - Avoid seed oils

Impact on Consumer Choices

Restaurants and fast food joints tend to also use more seed oil because of their reduced cost due to subsidies. This further increases the challenge of consumers to avoid seed oils unless they specifically look for alternatives (which isn’t always easy to do).

 

Conclusion

Better health comes from awareness and being mindful of the oils you choose to consume. Even though seed oils are common and seem to be in most processed foods, there are better choices available. This isn’t about forgoing what you enjoy but finding alternatives that taste just as good if not better. Watching out for your health means checking labels and eating what you know won’t harm you. It’s time to become more aware of what you consume so you can live a happier, healthier life.

Check out Best use Quality Extra Virgin Olive Oil.

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