FACTS FOR FAMILIES: The truth about seed oils – JG-TC.com
I would like to share this article by Illinois Extension Educator Jenna Smith. Jenna says: Seed oils have gotten some bad press lately, but there is no evidence that they are harmful, and in fact, they might even be helpful.
Seed oils are the fats extracted from the seeds of various plants, like corn and soybeans. Coined the “Hateful Eight” by social media influencers, they include corn, canola (rapeseed), soybean, sunflower, safflower, grapeseed, rice bran and cottonseed oils.
The supposed claim is that they are toxic, cause inflammation, weaken the immune system and lead to chronic disease. However, there is no scientific evidence to support these claims.
Seed oils contain high amounts of omega-6 fatty acids, which is a polyunsaturated fat that helps lower LDL (bad) cholesterol and reduce the risk for coronary heart disease and stroke.
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Omega-6’s are not produced by the body, so we must get them from our diet. While some omega-6’s are considered pro-inflammatory, studies have shown that in moderate amounts, they are not harmful and do not increase concentrations of many inflammatory markers.
Plus, some seed oils, like flaxseed oil and canola oil, also contain a high amount of omega-3 fatty acids, another type of polyunsaturated fat that are anti-inflammatory and play an even greater role in reducing cardiovascular risk.
While the Western diet is typically higher in omega 6’s than omega 3’s, both are good for the body, particularly the heart.
Nonetheless, seed oils are found in many processed and ultra-processed foods that Americans tend to overeat. But it’s difficult to draw conclusions that it’s the seed oil leading to chronic disease. These foods often have many added ingredients, colors and preservatives and have very little nutrient value but contribute to our intake of excess calories, added sugars, saturated fats and sodium.
There’s no need to eliminate seed oils, but rather it’s better to focus efforts on replacing your intake of processed foods that have little to no nutrient value, with more minimally processed foods, such as fruits, vegetables, lean proteins, whole grains, and low-fat dairy.
Use more liquid oils, such as seed oils, olive, or avocado oil, rather than solid fats, like butter, lard, and coconut oil, which are high in saturated fats and can raise cholesterol levels and increase the risk of heart disease.
Enjoy seed oils and other liquid oils to sauté vegetables, roast poultry and fish, or make homemade salad dressings.
For more information on University of Illinois Unit 19 programming and to read more helpful articles, visit extension.illinois.edu/ccdms, call us at 217-345-7034 or contact Cheri Burcham at cburcham@illinois.edu Also visit the Family Files Blog at extension.illinois.edu/blogs/family-files
Are seed oils actually toxic? Veuer’s Keri Lumm has more.
6 changes that will help you stay healthy as you age
1. Embrace avocados.
Avocados are nutrient powerhouses chock-full of monounsaturated fatty -acids that support heart health and benefit cholesterol levels. Avocados are also high in fiber and provide a suite of vitamins and minerals, including potassium and magnesium. Add avocado to salads and sandwiches or puree with a little vinegar, garlic and herbs to make a creamy dressing. You can even include avocados in dessert such as chocolate pudding.
2. Opt for plant protein several times a week.
Plant-based eating patterns are associated with a host of health benefits, including a lower risk of heart disease, hypertension, Type 2 diabetes and obesity. That’s precisely why pulses (the umbrella term for beans, lentils, peas and chickpeas) are an excellent replacement for meat: they’re a good source of protein, high in fiber and incredibly nutrient-rich. You can replace 3 to 4 ounces of meat with 1/2 to 1 cup of pulses in dishes like chili, stir-fries, burgers and meatballs.
3. Make nuts a go-to snack.
Nuts are a near-perfect snack, rich in unsaturated fats, protein, fiber, vitamins, minerals and a variety of compounds that have anti-oxidant and anti-inflammatory effects. Eating a variety of nuts can support healthy cholesterol and blood pressure levels and help people maintain a healthy weight. And don’t forget peanuts: although technically a legume, they are also packed with nutrients. Raw or roasted unsalted nuts are best. Aim for 1/4 cup out of the shell (about the size of a golf ball) or 2 tablespoons of nut butter per snack.
4. Incorporate veggies into every meal.
Eating more vegetables may be the single most important dietary change you can make, as eating 7 to 10 servings per day of fruits and vegetables is tied to a significantly lower risk of heart disease and stroke and a slightly lower risk of cancer. A simple way to hit the mark is to include veggies in every meal and snack—even breakfast. And don’t discount frozen vegetables!
5. Enjoy berries as a daily staple.
Berries are full of antioxidants known to combat inflammation and protect against cell damage that leads to a number of diseases, including cancer, heart disease and neuro-degenerative disorders. They are also high in fiber and are great sources of vitamin C and potassium. Of particular interest is their role in brain health: a 20-year-long study of more than 16,000 older adults found that those who ate the most blueberries and strawberries experienced the slowest rates of cognitive decline. Aim for 1 cup of berries a day, and consider frozen too!
6. Go ahead, enjoy some dark chocolate!
There are plenty of reasons to have a bit of dark chocolate as a daily ritual. Magnesium, which is found in dark chocolate, is tied to better sleep quality in women and a reduced risk of depression. Raw cocoa powder (aka non-Dutched, nonalkalized or natural) is another way to take advantage of chocolate’s powerful benefits.
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
Cheri Burcham is the Family Life Educator at the U of I Extension. She can reached at cburcham@illinois.edu.
