What are seed oils?
Seed oils are oils made from the seed of a plant instead of using the pulp or fruit to make oils.
What is the process of making seed oils?
Seed oils are first harvested and cleaned to remove all impurities. Then they are pressed to release oils. The leftover hull is mixed with hexane to promote the release of any additional oil left in the seed. After the oil is removed from the seed, the oil and hexane mixture is distilled to completely remove the hexane. Afterward, the oil is bleached using a bleaching clay. The bleaching process removes cloudiness, provides a uniform color, and removes impurities and agents that increase oxidation. We also lose some Vitamin E and polyphenols in this process. Afterward, the oil is leftover is a mixture of fatty acids, trace pesticides, vitamins, and minerals, which produce a foul-smelling and tasting oil. Deodorizing, or steaming the oil, leaves it colorless and odorless.
Why do we need to process seed oils?
There are important reasons why the seed oils need to be processed. The result provides a shelf-stable oil that will not go rancid quickly, it provides a uniform color and taste, which is great for cooking when needing a neutral taste. It also provides the properties needed to withstand high-heat temperatures. Think about roasting or stir-frying some vegetables- we need the oil to withstand a lot of heat for that process, and that is how it is achieved!
What are Omega-3s and Omega-6s and why do I need to consume them?
Omega-3 and Omega-6 are known as “essential fatty acids” which means, we need to consume them because our body does not synthesize them itself. They are both found in oils, nuts, seeds, and fatty fish in different quantities, but they each have different roles in the body. Omega-3 is known for its anti-inflammatory properties, but also provides cell membrane support, provides energy and helps reduce blood pressure and triglyceride levels through its anti-inflammatory properties. Omega-6 is “pro-inflammatory” and by this, I mean that it “activates” the process to help a wound heal, to help promote blood clotting, and to signal to our immune system that something is wrong! In addition to those properties, it helps calm inflammation and fight blood clots- which is great for our heart health! Both are needed in our diet and have different functions.
I heard seed oils cause inflammation. Is that right?
Yes, but it’s the type of inflammation that our body needs! Let me explain more. Seed oils do cause some inflammation in the body, due to the omega-6 component found in it. But remember that inflammation is needed in our body! We want our wounds to heal and for our immune system to be ready to fight off any infection or bacteria. So, the short answer is, yes it does cause mild inflammation to the body, but we need it!
What cooking oils should I use?
There are so many oils that we can use when cooking, it depends on what you’re looking for! Check out this list below for all my recommendations. Keep in mind, that all oils are good and provide many benefits both to our health and for cooking! Think that omega-3s will help fight unwanted inflammation in the body, and omega-6s will promote inflammation when necessary!
- Olive oil: Heart-healthy properties, high in both omega-3 and omega-6, used for low-temperature cooking (light sauté and dressing)
- Avocado oil: Heart-healthy properties, used for high-temperature cooking (bake roast, sauté, fry)
- Canola oil: Economical, high source of omega-3, used for high-temperature cooking (bake roast, sauté, fry)
- Sunflower oil: High in omega-3 content, high-temperature cooking (bake roast, sauté, fry)
- Sesame seed oil: High in omega-6, anti-inflammatory properties, more expensive, good in Asian cuisine, used for high-temperature cooking (bake roast, sauté, fry)
- Flaxseed oil: Heart healthy, rich in omega-3s, can help reduce LDL cholesterol.
For personalized recommendations or more information about seed oils, schedule an appointment with one of our Registered Dietitians!
