Seed oils vs. animal fats: which is the healthier choice?

The debate over using seed oils versus animal fats has gained momentum, sparking divided opinions among experts and consumers. While some champion the benefits of vegetable oils, others advocate for animal fats as a healthier option. This topic has transcended social media and become a serious discussion in the health realm.

Seed oils, like canola, soybean, and sunflower, are known for their high content of unsaturated fats, which are heart-friendly. These fats can help lower LDL cholesterol, the so-called ‘bad’ cholesterol, and increase HDL, the ‘good’ cholesterol. However, some critics argue that the refining process of these oils might make them less healthy.

On the flip side, animal fats, like butter and tallow, are rich in saturated fats, which can raise LDL cholesterol. Although these fats are a good energy source and contain fat-soluble vitamins, excessive consumption is linked to a higher risk of heart disease. Experts recommend consuming them in moderation.

The omega-6 content in seed oils has also been a point of contention. While these fatty acids are essential for the body, an imbalance between omega-6 and omega-3 can contribute to inflammation. However, experts point out that the issue lies more with the consumption of ultra-processed foods than with the oils themselves.

The refining process of seed oils is another topic of debate. Although this process can remove some nutrients, it also makes the oil more heat-stable and less prone to oxidation. Experts suggest that while it’s important to be aware of processing, it’s more crucial to reduce the intake of ultra-processed foods.

As for animal fats, their heat stability and flavor are positive aspects. However, their high saturated fat content remains a concern. Studies have shown that a diet high in animal fats can increase the risk of heart disease and strokes.

Experts agree that seed oils are generally healthier than animal fats due to their unsaturated fat content. Replacing saturated fats with polyunsaturated ones can reduce the risk of heart disease and improve overall health.

For cooking, extra virgin olive oil and avocado oil are considered the healthiest. They are rich in monounsaturated fats and other beneficial nutrients. Experts recommend using different oils for various culinary purposes, considering each one’s smoke point.

If you decide to use animal fats, opt for minimally processed ones from grass-fed animals. These fats may have a more favorable nutritional profile, but they should still be consumed in moderation.

Ultimately, the key is to maintain a balanced diet rich in whole foods. Both seed oils and animal fats can be part of a healthy diet if consumed consciously and in moderation.