Seed oils, like canola oil, often get a bad rap. However, new studies presented at the American Society for Nutrition’s annual meeting found that a diet high in omega-6 fatty acid linoleic acid, found in vegetable and seed oils, may aid heart health and lower blood sugar risks.
“Linoleic acid is found mainly in vegetable oils that are used in cooking and are ingredients in many food products,” said Dr. Kevin Maki. “Recently, there has been a great deal of controversy surrounding ‘seed oils’ such as corn oil and soybean oil. Some have claimed that these seed oils, which are rich in linoleic acid, cause inflammation.”
Dr. Maki and his team looked at the concentration of linoleic acid in people’s blood. They found that people with higher levels of linoleic acid in their blood serum had lower levels of inflammation biomarkers. The people with higher linoleic acid levels also had lower BMI and more even blood sugar.
While the internet often screams that seed oil is out, and olive oil, coconut oil or something else is in, nutrition is all about balance. Registered dietitian Monique Richard said, “Nutrition is about patterns, not just parts. Linoleic acid is an essential omega-6 fatty acid, and like all nutrients, its benefit depends on the company it keeps. Foods that naturally contain linoleic acid — like sunflower seeds, walnuts, tofu, eggs, and fish — come packaged with fiber, protein, vitamins, and minerals, not just isolated fats.”
This study wasn’t interventional; it was observational. No one changed their diet during the study to test the effects. It’s impossible to draw a line between cause and effect in this study. You shouldn’t be rushing to switch out your cooking oils based on any one study. However, you can take comfort in knowing that the fats that come from the seeds that make canola oil and other seed oils shouldn’t be vilified.
Much of the controversy around seed oils comes from 1969, when soybean oil became a common additive in processed foods. Around that time, blood sugar concerns and obesity started to increase in the U.S. Many people blame the consumption of seed oil. However, we don’t know the actual root. But processed foods becoming steadily more common most likely played a role.
While we always recommend avoiding processed foods. Seed oils separate from processed foods shouldn’t be blamed for the dangers of processed foods. Nyree Dardarian, director of the Center for Nutrition and Performance at Drexel Univ., explained, “Roasting vegetables in a seed oil is very different from eating processed chips fried in the same oil.”
