Understanding Seed Oils: What They Are and How to Spot Them on Packaging
In recent years, seed oils have come under scrutiny in the health and wellness community. Found in an array of processed foods and cooking products, these oils are sometimes associated with health concerns due to their high levels of omega-6 fatty acids and susceptibility to oxidation. In this blog post, we’ll break down what seed oils are, how they’re made and what to look out for on packaging when shopping.
What Are Seed Oils?
Seed oils are oils extracted from the seeds of various plants. Common examples include:
Canola Oil
Sunflower Oil
Soybean Oil
Corn Oil
Safflower Oil
Grapeseed Oil
Rice Bran Oil
These oils are typically extracted through a process called “solvent extraction,” often using chemicals like hexane, followed by refinement, bleaching, and deodorising. This process, while effective at maximising oil yield, can also strip the oil of nutrients and create potentially harmful byproducts.
Why Are Seed Oils Controversial?
Seed oils contain high levels of omega-6 fatty acids, which are essential fats our bodies need. However, in modern diets, omega-6 intake often far exceeds omega-3 intake, creating an imbalance that some experts suggest may contribute to inflammation and other health issues. Additionally, because of the extraction and refinement processes, seed oils are highly susceptible to oxidation. When oxidised, they can release harmful compounds, which is why many nutrition experts suggest limiting their consumption.
What to Look for on Packaging
When shopping for oils or packaged foods, here are key things to consider:
Ingredients List: Always read the ingredients list to see if any of the seed oils mentioned above are included. Even products marketed as “healthy” may contain them.
Labeling Claims: Be cautious of terms like “vegetable oil,” which is a broad label that often includes seed oils. Products marketed as “trans-fat-free” or “cholesterol-free” might still contain refined seed oils.
Processing Terms: Words like “expeller-pressed” or “cold-pressed” indicate less processing than chemically extracted oils. These oils retain more of their natural properties, but still, be mindful of omega-6 levels.
Look for “Unrefined” or “Virgin” Labels: These labels mean the oil was minimally processed. When oils are refined, they can lose beneficial compounds and increase the likelihood of oxidation.
Omega Ratios: Some brands may list the omega-3 to omega-6 ratio on the packaging. Ideally, opt for oils with balanced ratios, like extra virgin olive oil or avocado oil, which have lower omega-6 content and are generally more stable.
Consider Storage Information: Oils high in polyunsaturated fats are more sensitive to heat and light. If a bottle suggests refrigeration or is sold in a dark glass bottle, it’s a good indicator of a fresher, more stable oil.
Healthier Alternatives to Seed Oils
If you’re aiming to reduce seed oils in your diet, consider these alternatives:
Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, with a well-balanced omega profile.
Avocado Oil: With a high smoke point, avocado oil is stable for cooking and contains beneficial monounsaturated fats.
Coconut Oil: Though high in saturated fat, coconut oil is relatively stable under heat and has a long shelf life.
Understanding what’s in your food can empower you to make healthier choices. While seed oils are common in many products, reading labels carefully and choosing oils with minimal processing and a balanced fat profile can help you manage your omega-6 intake and reduce potential inflammation.