Not sugar, not alcohol — is this the worst item for your liver health?
Amidst rising debate surrounding the impact of edible oil consumption on our long-term health and wellbeing, the spotlight is on seed oils. Sugar and alcohol are common culprits when it comes to damaging the liver, but in this race, have seed oils left them behind? Indianexpress.com spoke to health experts to understand where they stand and found out alternatives.
Edwina Raj, Head of Services — clinical nutrition and dietetics, Aster CMI Hospital, Bangalore said that certain seed oils such as sunflower seed, safflower seed, cotton seed, etc. have high levels of omega-6 fatty acids known as linoleic acid which are essential but excessive consumption can increase inflammation in our body and striking the right ratio of omega 3 and 6 is equally important to reduce inflammation in our body and gut. According to her, repeated use of oils can contribute to inflammation and oxidative stress, potentially leading to liver damage over time.
Dr. Simna L, consultant, Department of Gastroenterology, KIMSHEALTH Trivandrum concurred, adding that consuming high amounts of these oils may contribute to inflammation and oxidative stress in the liver, potentially leading to liver damage and disease. “However, not all seed oils are created equal. Flaxseed oil and chia seed oil are rich in omega-3 fatty acids, which have anti-inflammatory properties and may be beneficial for liver health,” she added.
Are seed oils worse than sugar or alcohol?
“While seed oils high in omega 6 along with high intake of processed food, refined grains and sugary foods along with alcoholic beverages are certainly not ideal for liver health, increasing the risk of insulin resistance and fat accumulation in the liver, increasing liver-related issues,” said Raj. She added that trans fats, found in fried and commercially baked goods, have been linked to increased liver inflammation and damage.
Are seed oils toxic?(Source: Freepik)
According to her, seed oils aren’t the worst thing out there, since overall dietary pattern and lifestyle choices play a significant role in liver health. While they may not be the sole culprits, they can certainly increase existing issues when consumed in excess.
What alternatives can you adopt?
Dr Simna noted that it is also important to consider the processing and production methods of seed oils, as some may be more refined or processed than others. Choosing high-quality, minimally processed seed oils may be a better option for those concerned about liver health.
To promote better liver health, Raj warned against reheating oils, and suggested including combination of oils like rice bran oil, olive oil, coconut oil and ghee in moderation. These oils can be used in various cooking methods, from sautéing to baking, offering different varieties without compromising health.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
