Seed oils. The conversation is ongoing and very strong opinions exist on both sides. For basics and the facts, I always defer to an expert. Julia Zumpano, RD, of Cleveland Clinic provides us with both and what we should really be prioritizing when it comes to food.
Why do you think seed oil has become such a hot topic lately?
“Seed oils have become a hot topic because they’re commonly found in processed foods and have been heavily debated on social media,” she said.
I think we can all agree that social media in particular is dissecting each and every food group and item within it.
“Many people are looking for simple explanations for complex health problems, but the evidence suggests the bigger focus should be on overall dietary patterns and food quality rather than blaming a single ingredient,” Zumpano said.
This statement is one of the most impactful ones. Please share this expert opinion with your family and friends. Where the focus should really be.
Good, quality health is a big picture.
“The science on seed oils is far more nuanced than many headlines or social media posts suggest,” Zumpano said.
Do you feel like society is unveiling the truth about various health- related food issues or digging looking for issues that aren’t overly pertinent?
“I feel a little of both,” she said. “I do think that our food industry is contributing to chronic diseases – specifically the dependence on ultra-processed foods and unpacking the concerns with consuming a diet high in these which leads to low intake of nutrient dense whole foods.”
There are many elements playing into the issue and our populations’ health.
“In the search for an answer to how to improve the food industry I think society is getting overly-focused on specific ingredients versus looking at the whole picture,” she said.
What is your advice to the public when it comes to oils and preparing their meals at home?
“I suggest extra virgin olive oil for low or no-heat cooking and avocado oil for higher heat cooking,” Zumpano explained. “For a more affordable option, I suggest canola oil.”
What are the main health impacts of seed oils?
What are the pros of seed oils?
“They provide heart-healthy unsaturated fats and essential fatty acids, and research shows they can support cardiovascular health when they replace foods high in saturated fat,” she said.
What are the cons of seed oils?
- “The main concern is that seed oils are commonly found in ultra-processed foods, which may contribute to poor diet quality and excess calorie intake.”
- “They’re also high in omega-6 fats, and while current research does not show that these fats increase inflammation, many people would benefit from improving their balance of omega-6 and omega-3 fats by eating more fatty fish, walnuts, flaxseed, and chia seeds.”
How can you make healthier meals at home?
- “Prioritize whole foods,
- use a variety of healthy fats such as olive oil, nuts, seeds, and avocados,
- and limit ultra-processed foods regardless of which oil they contain.”
“My advice is to focus less on avoiding seed oils and more on overall dietary patterns,” she concluded.
It’s time to zoom out and establish consistent, healthy eating habits that offer a wide selection of nutrients, freshly made or simply put together with real ingredients (focus on the perimeter of the grocery store or shop at a local farmers markets if available in your area).
This website does not provide medical advice. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. It is for informational purposes only. Always seek the advice of a medical professional or other qualified health care provider on any health matter or question.