The Truth About Seed Oils: Are They Healthy or Harmful for You?

"I think we should get rid of those oils in the cupboard," I told my intern. She agreed and did the “sniff test” on our oil collection. Several bottles emitted a crayon-like smell, indicating they might be spoiled.

While some oils were still within their expiration dates, their odd odors hinted at rancidity. Storing oils in warm places can lead to spoilage. The combination of light, heat, and air is not good for oil longevity.

Recently, social media platforms, especially TikTok and Facebook, have been buzzing with strong opinions about seed oils, even fresh ones. But let’s be clear – not everything shared online is accurate. Many claims suggest that seed oils can harm your health, but these statements often lack solid scientific support. As nutrition experts, we have long recommended oils like corn, canola, and olive for their health benefits.

Keep in mind that social media influencers often thrive on shocking content. When they create alarming posts, they catch more attention and, in turn, boost their earnings based on clicks.

So, what should we believe about seed oils? Looking back, oil has been a staple of our diets for thousands of years. Soybean oil, for instance, has its roots in ancient Asian civilizations. Olive oil became popular around 1,000 years later. Over time, technology advanced, allowing the food industry to create solid fats through a process called hydrogenation. This transformed liquid oils into solid forms, such as shortening. However, this process also led to the creation of trans fats, harmful fats that can raise bad cholesterol while lowering good cholesterol.

In response to health concerns, organizations like the Dietary Guidelines and the American Heart Association now advise reducing saturated and trans fats and opting for healthier unsaturated fats.

Understanding these terms requires a bit of chemistry. "Saturated" fats are solid at room temperature, while "unsaturated" fats are liquid, containing double bonds in their carbon chains. Oils like olive, canola, and sesame are mostly monounsaturated, whereas corn and soybean oils have higher amounts of polyunsaturated fats.

The complexity doesn’t stop there! Some oils contain beneficial omega-3 fats, while others have omega-6 fats. Omega-3 fats are praised for their health benefits and can be found in fatty fish and various nuts and seeds, including soybeans.

So, what does this mean for our kitchens? Use a variety of oils, but do so in moderation. Each oil has its own flavor, making your meals more interesting. Don’t shy away from seed oils; they are still recommended by health experts.

A study from Harvard in 2025 found that using plant oils instead of butter can lower the risk of various diseases, linking them to a 16% decrease in overall mortality rates.

To make healthier choices, consider reducing the intake of ultra-processed foods, which are often loaded with unhealthy fats. Cooking from scratch, using fresh ingredients, can lead to better health outcomes.

Keep an eye on your oils’ freshness. Store them in a cool, dark place to prolong their life. If you find they go bad before use, buy smaller bottles next time.

Here’s a simple recipe for a homemade poppy seed salad dressing to get you started:

Homemade Poppy Seed Salad Dressing

• 2 tablespoons honey
• 2 tablespoons white vinegar
• 1 tablespoon yellow mustard
• 2 tablespoons finely chopped onions
• 2 teaspoons poppy seeds
• ¼ teaspoon salt
• ⅓ cup of your preferred oil (canola, sunflower, olive, etc.)

Combine all ingredients in a sealed container and shake well. Drizzle over salads for a fresh taste!

And here’s a salad to pair with it:

Spinach Salad with Homemade Poppy Seed Dressing

• 8 cups fresh spinach
• ½ cup sliced jicama or carrot sticks
• ½ cup sliced radishes
• 1 medium mango or 3 medium oranges, peeled and chopped
• Optional: chopped hard-boiled egg
• Optional: strawberries for garnish

Toss all ingredients in a large bowl with the dressing, and enjoy a nutritious meal!

For more on healthy oils and their benefits, check out research from trusted sources like the American Heart Association.

Source link

Home and Garden,Are seed oils good or bad for health?Local News,Are seed oils good or bad for health?