Understanding Processed Seed Oils
Introduction
Processed seed oils rob our bodies of energy. They damage our mitochondria and turn our metabolic processes from efficient to inefficient. And no one’s really talking about it. Why? Because they’ve become staples in the food industry, prevalent in the majority of packaged foods. While once touted as a healthier alternative to saturated fats, recent scientific inquiry has proven the opposite. Understanding the nuances of these oils is essential to make informed dietary choices in today's landscape of nutritional uncertainty.
The processed seed oils come from eight types of seeds: canola, corn, cottonseed, safflower, sunflower, soybean, grape seed, and rice bran. There are two primary reasons why these processed seed oils are detrimental to our metabolic health. The first is that the chemical structure of the polyunsaturated fatty acid is fundamentally altered during the manufacturing process. When the changed polyunsaturated fatty acid enters the body and is converted to energy by mitochondria in the cell, a harmful, oxidative reaction occurs and weakens the mitochondria over time. The second reason is that these processed seed oils also contain an abundance of omega-6 fatty acids. We need some omega-6 fatty acids in our diet, but we don’t need much. The beneficial ratio of omega-6 to omega-3 fatty acids our body requires is a delicate one, so consuming an excessive amount of omega-6 fatty acids, along with the damaging effects on mitochondria, leads to inflammation build-up and eventually an inefficient metabolism.
Processed seed oils are affordable, they extend the shelf-life of food and can withstand high cooking temperatures. These qualities make them suitable for many food manufacturers. Thus, the eight processed seed oils noted above have become ubiquitous in our diet and are found in most packaged foods. Think protein bars, non-dairy milk, low-fat dairy products, salad dressings, condiments, chips, crackers, breads, granola, canned foods, and many others. We dive into the comprehensive list here. But before we jump to the foods that contain and don’t contain processed seed oils, let us first understand what processed seed oils are and why reducing them in our diet is the most beneficial thing we can do to improve our metabolic health.
What are Processed Seed Oils?
Processed seed oils are extracted from seeds through mechanical and chemical processes. These seed oils are highly refined to increase their shelf life and stability, making them cheaper and suitable for commercial food manufacturing. The oil comes from eight types of seeds: canola, corn, cottonseed, safflower, sunflower, soybean, grape seed, and rice bran.
Why Are They Used?
Processed seed oils gained popularity due to their affordability, mild flavor, and high smoke point, which makes them suitable for cooking at high temperatures. They are also widely used in the food industry for their ability to extend the shelf life of processed foods.
The Main Problems with Processed Seed Oils
While processed seed oils may seem like a convenient choice, they come with several big drawbacks when it comes to our metabolic health:
High Omega-6 Fatty Acid Content: Processed seed oils are rich in omega-6 fatty acids, essential for our health in moderation. However, the typical Western diet already tends to be high in omega-6 fatty acids, and an imbalance between omega-6 and omega-3 fatty acids contributes to inflammation, resulting in chronic conditions such as heart disease, diabetes, cancer, and others.
Potential for Oxidative Damage: The refining process of seed oils changes the chemical structure of the polyunsaturated fatty acids. This results in a harmful oxidative reaction to mitochondria, the powerhouse organelles within the cell that convert energy from nutrients in food to ATP. The more processed seed oils consumed, the weaker and more stressed the mitochondria become.
Negative Impact on Metabolic Health: Consumption of processed seed oils has been linked to insulin resistance, obesity, and metabolic inefficiency, all of which are at the root of chronic conditions such as diabetes, heart disease, cancer, and other metabolic disorders.
Oxidative Stress
There are three main types of fat: saturated, monounsaturated, and polyunsaturated. Seed oils contain polyunsaturated fatty acids. This type of fat is naturally the least chemically stable of the three and, as a result, reacts strongly with oxygen. This is known as an oxidative reaction - it’s like a tiny little fire sparked by a chemical reaction. So, when polyunsaturated fatty acids are processed by manufacturers, their chemical structure is changed. The chemically altered structure of the polyunsaturated fatty acid becomes even more unstable and susceptible to oxygen. So when these oils are used for cooking at high temperatures or are just consumed from food, there’s an overall increase in oxidative stress in the body. Some oxidative stress in the body is inevitable, but too much oxidative stress disrupts homeostasis.
When the oxidative reactions caused by polyunsaturated fatty acids exceed the body’s natural ability to fight it off, the oxidative stress turns into a build-up of inflammation and disrupts the overall metabolic state through inflammation. In summary, oxidative stress is at the root of inflammation, which is also at the root of non-infectious chronic diseases. And processed seed oils, when consumed in excess, are at the root of oxidative stress.
Summary
While processed seed oils may be convenient, inexpensive, and seemingly everywhere, they have significant health risks when they comprise most of our diet. If you recently decided to move away from processed seed oils, congratulations! You’ve already begun lowering inflammation, increasing your energy, and improving your metabolic health. By reducing your intake of these processed seed oils and opting for natural oils and fats, like extra virgin olive oil, quality butter, ghee, avocado oil, and more, you are already well on your way toward metabolic health and efficiency.
But to make this change, you must know what oils and fats to incorporate into your diet and how to easily read and interpret nutrition labels. This is much easier than you think! And you can use this simple guide to help you navigate the grocery store like a pro.