Health Myths And Facts: Are Seed Oils Harmful For Health? See What Experts Say

Seed oils and their potentially harmful effects on health is a complex and debated issue. While some view it as fear-mongering, others see it as a genuine concern based on scientific evidence.

Health Myths And Facts: Are Seed Oils Harmful For Health? See What Experts Say

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New Delhi: Seed oils include those refined oils that are obtained from the seeds of certain plants such as rapeseed, mustard seeds, corn, rice bran, soy, safflower, sunflower seeds etc. These oils are claimed to be unhealthy by some due to the components formed in them during the refining process, thus making them inflammatory and gut damaging. 

The topic of seed oils and their potentially harmful effects on health is a complex and debated issue. While some view it as fear-mongering, others see it as a genuine concern based on scientific evidence. Here are a few points laid down by Dr Anirban Bhattacharya from Golf View Healthcare & Research Institute:

1. Omega-6 Fatty Acid Imbalance: Seed oils, including mustard oil, are often criticized due to their high content of omega-6 fatty acids. A diet with excessive omega-6 fatty acids and insufficient omega-3 fatty acids may increase the risk of inflammation and various health issues. The ideal ratio of omega-6 to omega-3 fatty acids is still a matter of debate.

2. Processing Methods: The quality of seed oils can vary depending on processing methods. Some oils undergo refining processes that may involve high temperatures, bleaching, and deodorizing, which can generate harmful byproducts. Cold-pressed or expeller-pressed oils are generally considered better options.

3. Genetic Modification and Pesticide Use: Many seed oils come from genetically modified crops, such as soybean and corn. Concerns regarding the long-term effects of genetically modified organisms and pesticide residues have been raised.

4. Individual Nutritional Needs: The impact of seed oils can differ from person to person, depending on factors such as overall diet, lifestyle, and existing health conditions. What might be harmful to one person may not necessarily be so for another.

Cooking In Seed Oils At Home Vs. Restaurants:

In this regard, Dietician Garima Goyal said, "Repeatedly heating unsaturated fats to high temperatures, such as in restaurant deep-fryers where oil is infrequently changed, is a health concern. However, Cooking with seed oils at home isn’t an issue."

"Most traditional cooking is done with moderate quantities of fats forms like ghee, butter, margarine, and vegetable oils in all the cuisine around the globe. The fat requirement is very less but it is essential in neuromuscular health in our daily food consumption. The oilseeds of safflower, sunflower, and rapeseed have vitamins A & E along with minerals like calcium, magnesium, phosphorus, etc. in trace quantities and are beneficial when used in moderate amounts with less cooking time below their smoke point.", said Deepali Lodha, Lifestyle Consultant, Apollo Clinic.

Talking about the ideal ratio of consumption of omega-6 and omega-3 fatty acids and the imbalance that has occurred due to the Western diet, Garima said, "Throughout evolution, humans have consumed omega-6 and omega-3 fatty acids in a certain ratio. While this ratio differed between populations, it’s estimated to have been about 1:1. However, in the past century or so, this ratio in the Western diet has shifted dramatically and may be as high as 20:1. Scientists have hypothesized that too much omega-6 relative to omega-3 may contribute to chronic inflammation." 

Various studies have linked the higher consumption of omega-6 fats with an increased risk of cardiovascular diseases but these associations don’t imply a causal relationship. There is a mixed review on omega-6 fats being detrimental to health. Scientists do not fully understand what effects omega-6 fats have on the body, and more human studies are needed.

Still, it is important to limit processed foods that are high in omega-6 fats like baked treats, chips, deep-fried fast foods, or takeout meals, as these have a more direct and proven effect on health. 

Vegetable Oils Also Contain Omega-6 Fatty Acids:

Edible plant oils are commonly known as vegetable oils. The oil is often extracted with chemical solvents or by crushing or pressing the plants or their seeds.
The consumption of vegetable oils increased drastically in the last century.

According to Dr Soumyajit Ghosh from Golf View Healthcare & Research Institute, "While some vegetable oils have been linked to health benefits, there are concerns about the excessive intake of omega-6."

"Oils that are high in polyunsaturated fats are susceptible to oxidation, both on the shelf and inside your body. Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids. Not only should you not cook with them, you should probably avoid them altogether. These oils have been wrongly considered “heart-healthy” in advertisements and by many nutrition professionals in the past few decades. However, new data links these oils with many serious diseases, including heart disease and cancer.", he further went on to say.

Harmful Effects Of Seed Oils:

Deepali Lodha listed the harmful effects of seed oils on health.

• Oils like Olive oil, and Canola oil have comparatively low smoke points which can lead to the formation of trans fats which are hazardous to heart and brain health.
• Recent studies have shown that seed oils are quite high in polyunsaturated fatty acids (PUFAs) that can cause inflammation and toxin accumulation in the body.
• When exposed to high heat or reheated multiple times, these oils can turn toxic and cause greater harm to the human body. They clog the lining of blood vessels, affecting overall circulation and blood flow to the brain, and increasing the risk for heart disease and diabetes.

"So, using the oils in a cyclic manner relevant to the climatic conditions in minimal quantity and with the least heat processing is the safe way to include them in daily diet. A balanced diet followed by regular exercise is the key to maintaining a healthy fat percentage of the body and sustaining health.", she concluded.