What You Need to Know About Seed Oils

What You Need to Know About Seed Oils

Seed oils—such as sunflower, soybean, rapeseed (canola), corn, and safflower oils—are widely used in both household cooking and the food industry. They are often preferred in kitchens due to their affordability, high smoke points that make them suitable for high-temperature cooking methods such as frying, and their richness in vitamins E and K.

It is true that the consumption of seed oils has increased in parallel with the global rise in chronic diseases. Yet, it is essential to remember that correlation does not equal causation. Diet-related illnesses are influenced by multiple factors: overall diet quality, lifestyle changes, physical activity levels, and the widespread availability of foods high in sugar, salt, and saturated fats.

Seed oils are rich in polyunsaturated fatty acids (PUFAs), particularly omega-6 linoleic acid. Far from being harmful, these fats play a positive role in health. Research shows that higher intakes of omega-6 PUFAs are associated with reduced LDL (“bad”) cholesterol, better glycaemic control, and improved insulin sensitivity—all factors linked with lower risk of cardiovascular disease and type 2 diabetes.

The European Food Safety Authority (EFSA) even recognizes the health claim that linoleic acid helps maintain normal blood cholesterol levels. A daily intake of around 10 g linoleic acid (roughly one and a half tablespoons of sunflower oil) is sufficient to achieve this benefit within a balanced diet.

Major health organizations—including the World Health Organization (WHO) and the European Society of Cardiology—recommend limiting saturated fat intake to less than 10% of daily energy. Replacing saturated fats with unsaturated fats, including those found in seed oils, is associated with improved cardiovascular health and a reduced risk of chronic disease.

Incorporating seed oils into a balanced diet can therefore be a practical and beneficial choice. When used in moderation and as part of a varied diet rich in fruits, vegetables, whole grains, and lean proteins, seed oils contribute to essential nutrient intake and support heart and metabolic health. Rather than focusing on fear or myths surrounding specific ingredients, prioritizing overall dietary quality and healthy lifestyle habits remains the most effective way to prevent chronic diseases and promote long-term well-being.

SOURCE

https://www.eufic.org/en/misinformation/article/do-seed-oils-cause-chronic-diseases