The information in this post is for educational purposes only. It is not a substitute for professional medical advice. Consult your healthcare provider if you’re seeking medical advice, diagnoses, and/or treatment.
If you may be like me and feel a little overwhelmed, not just with information, but how to make changes in your life or diet with said information, I’m going to get straight to the “fat” on this post 😆. I have been working for weeks on something related to dietary fat, but in this post, we’ll specifically cover seed oils. It’s been a pretty hot topic for years and many regulations have changed (thinking trans-fat ban from the 2000s as an example), but more recently with RFK Jr. sharing his opinions on it and regardless of whatever political party you support…the reality that our food supply, which is also our lifeline, has been altered with is pretty alarming.
My family and I live a very wholesome and clean lifestyle. I read food labels constantly, so after I “approve” any even slightly processed food we store in our pantry, the likelihood of me re-evaluating the product doesn’t happen every time I grocery shop, until recently that is. This summer, my gut kinda felt “off” and I noticed a few extra pounds on the scale (trust me, I know…but this is my gauge to so many things). A few weeks ago, I checked my cupboard as I started connecting the dots with the timing of everything.
How many of you noticed your consistently purchased foods such as chips, breads, milks, nuts, etc. were out of stock to only reappear shortly thereafter? Maybe even the food labels looked “the same” to the untrained eye. This wasn’t due to “food supply issues.” For me, during the timeframe of mid-spring to summer 2024, this happened. I regularly purchase premade breads, tortilla chips, alternative dairy beverages like oat milks, coconut milks, nuts, and on occasion, energy/snack bars and beef jerky. Granted, these are all organic with little processing to produce them, for the most part. Guess what I found…the ingredient panel had changed!!! And changed to ingredients that are a big ‘NO’ in our house, like soybean oil, canola oil, safflower oil, certain gums, flavorings (even if they are organic), colors, and so forth. Meaning, some food manufacturers knowingly changed the ingredients of these processed foods and didn’t communicate anything to the consumer. Many of the ingredients they switched to are less expensive, they may receive government subsidies (1), and strongly correlate to a negative change in the consumer’s health. This is not okay by any means. I already make the majority of the food in my house and like you, my time is limited. I was outraged and continue to be with even more of our food supply being altered to not support our health, but put it at risk. So, let me share with you some information about seed oils.
What are Seed Oils in our Diet?
Seed oils are found from the seeds of naturally occurring vegetable crops (including genetically modified foods). These crop seeds then undergo rigorous processing to extract the oils, such as bleaching, intense heat, and altering many of the benefits of the whole food. This process extracts many of the antioxidants, nutrients, and can also add other undesirable additions to the end product. For example, if stored in plastic when it is heated, this can cause leaching of the container (plastic compounds) into the oil as well as chemically changing it to contain some trans-fatty acids, other additions may include heavy metals, pesticides, etc. (2). Also, more and more of our crops are focusing on growing these types of seeds to further push the food industry to use these vs others (3). These oils are fairly inexpensive to produce and have replaced many of the fats that were once used in cooking, such as butter, tallow, suet, ghee, etc. More on this later. But check out the graph below on the smoke point, aka the temperature where the fat/oil reaches smoking or potential toxicity during the cooking process. This high heat can cause oxidation, causing the oil to go rancid and making it unsafe to consume due to altered cells, and the taste and flavor will be off. The higher the temperature, the closer to the smoke point aka oil/fat smoking and potentially causing a fire to start.
Most Popular Seed Oils in our Diet
The most popular seed oils, and the ones most of the articles I refer to that we will be focusing on:
Canola
Corn
Cottonseed
Grapeseed
Peanut
Rice Bran
Safflower
Soybean
Sunflower
Vegetable
Palm (although NOT a seed oil, often found in processed foods and processes similar to seed oils)
These crops and thus their corresponding seed oils, contain an omega-6 fatty acid, linoleic acid. In oil form, the concentration of linoleic acid is much higher than the food it came from and this drastic difference or imbalance has been highly correlated to many health diseases such as cardiovascular diseases. We’ll go into more in just a bit.
What’s the big deal? Aren’t omega-6 fatty acids a healthy fat?
Omega-6 fatty acids are part of polyunsaturated fatty acids (PUFAs). PUFAs are divided into two families, omega-6 and omega-3 fatty acids. These fats are essential to our diets because the human organism cannot make them and our bodies need them to function optimally and effectively.
A Little Chemistry….
Omega 3 (ω-3) fatty acids have a carbon-carbon double bond in the three position, (third bond in the methyl end of the acid), whereas the omega 6 (ω-6) has a carbon-carbon double bond in the six position (sixth bond form the methyl end of the fatty acid) (4) . This is how you can chemically determine which fatty acid you are working with. To get matters more confusing, α-linolenic acid (ALA) and linoleic acid (LA) are either omega-3 or omega-6, respectively, and these differences in bonds also provide “antagonist effects on metabolic functions in the human organism,” (5). It’s kinda like the yin/yang approach to life, we need both for optimal health, body performance and to energetically support the natural makeup and structure or order of things.
There is an entire metabolic pathway with derivatives which you’ve probably heard of, so I do want to mention them here. Omega-3 derivatives are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Whereas, Omega-6 derivatives are gamma-linolenic acid (GLA), arachidonic acid (ARA). There are also some enzymes, or lack thereof, to support either the positive or negative effect on your health when consuming ω-3 and ω-6 fatty acids.
The Ratio has Changed....We Need More Balance in our Diets...
Unfortunately, the Western diet has shifted the ratio to have a much higher ω-6 fatty acids intake than what it used to be. ω-6 fatty acids are essential, but at this different, higher ratio, it has been shown to have damaging effects. This ratio has shifted to be more along these ratios: ω-6/ω-3 ratio is 15/1 to 16.7/1, and even up to 20:1, unfortunately, the recommended ratio varies from 1:1 up to 4:1, as recommended by authoritative bodies in Japan (5, 6, 7).
What I want to focus on isn’t that our diets need more omega-3 fatty acids, though supplementation is usually recommended and with the huge amount of anti-inflammatory and other benefits of this particular type PUFA, this makes sense, but that we need less omega-6 fatty acids and a closer to a more balanced ratio of the two, (6). Again, the 1:1 - 4:1 ratio of ω-6:ω-3 fatty acids is the goal, this can be achieved through diet and supplementation can be helpful.
See the below graph (adapted from source 5) of the ω-6:ω-3 fatty acids from both animal and plant based food sources. As you can see, in natural form, the ratio of ω-6:ω-3 is more balanced and in desirable amounts. But in seed oil form, it dangerously goes into unsafe and/or unhealthy ratios.
Dangers of High Seed Oil Consumption
A diet in a high ω-6:ω-3 ratio, such as from seed oils (due to the concentration of ω-6), has been linked to the development of many chronic conditions. Some of these include promoting oxidation of LDL, autoimmune diseases, cancers, obesity, cardiovascular disease, atherosclerosis, diabetes, rheumatoid arthritis, asthma and depression, (2,8,9,10,11). In some studies, diabetic patients could actually have an ‘accelerated impairment of myocardial contractility’ when the diet is rich in omega-6 PUFAs (12). More health related challenges continue to be tied with seed oils in the diet, (2,7,8,9,10,11).
With statistics of ‘74% of American adults now are overweight or obese, close to 50% of children are overweight or obese…120 years ago, people who were obese was extremely rare and case studies were written about it…”these people” were found in the circus. 74% of our country, 77% of young adults are unfit to serve in our military because of these issues. 50% of American adults have pre-diabetes or type II diabetes, 30% of teens now have pre-diabetes. 18% of teens with fatty liver disease, cancer rates are skyrocketing in the young and the elderly, young adult cancers are up 79%’ (13). These are just some incredibly scary and alarming statistics. Sure, there are many variables to point to why this may be happening, but it's interesting that our food supply is not what it used to be. The shift of just the type of fats in our food supply has drastically shifted in the last 30 years and the correlation to some of these increasing diseases invokes a lot of curiosity from me. Check out this particular graph showing the opposing effects that ω-6:ω-3 has on obesity. Graph adapted from this source (6).
COMMON SOURCES OF SEED OILS
Processed foods (chips, cookies, cereals, granola bars, crackers)
Salad dressings, Sauces, Condiments
Infant Formula
Pizza Crusts, Breads, Tortillas, Gluten-free Products
Nut Butters, Peanut Butter
Margarine, Butter Alternatives
Dairy Alternatives (Oat Milks, Almonds Milks, Nut Milks, etc.)
Meat Alternatives (Beyond Burgers, Vegan Cheeses, etc.)
Ready Made Meals (frozen meals, pastries, soups, etc.)
Restaurants & Fast Food Establishments
Animals that consume grains & feed, are non-grass/pasture raised
Certain Dietary Supplements
Lotions, Body Products
Cosmetics
Balanced Ratio:
The easiest way to achieve more balanced omegas fatty acid in your diet is by ditching the seed oils because the concentration of ω-6 is just too high! You can find a naturally healthy balance of the two ( ω-6:ω-3) through how God intended them to be consumed, aka naturally grown vs altered both chemically and mechanically into oils. I mean God is also referred to as the alpha and the omega (…chime in heavenly angels singing). Granted, we need a variety of foods each day with a focus on healthy, sustainable and fresh options. So, when choosing fats in the diet, there are options for cooking with fat and consuming the essential fats we need for optimal function. However, these choices are not in addition to your meals…too much fat of any kind can tip the scales and lead to health complications, weight gain, and even higher prices at the grocery store! See below for natural sources of ω-6 & ω-3 PUFAs with little to no processing.
Natural Sources of omega-3 & omega-6 PUFA to Consume (Omega 3 & Omega 6 fatty acids) (6, 7,14).
Moderation & Caution with omega-3
Per the FDA, do not exceed 3 g/day of EPA and DHA combined, and no more than 2 g/d from supplements. Caution with supplementation of prescriptions and during pregnancy, nursing mothers. Methyl mercury, found in fish can be toxic, especially for pregnant and nursing women, it’s recommended to limit intake to 2-4 servings of fish/week and/or replacing fish that are high in methyl mercury (such as swordfish, albacore tuna, dolphinfish, kingfish, and shark) and replace with other wild fish (such as salmon, herring, sardines, and trout). Most DHA and EPA supplements do not contain methyl mercury due to filtering, but read those labels, too. (4)
STEPS TO BALANCE YOUR OMEGAS
1- Read the label
The label will provide all the ingredients that it contains (some are not available and hidden under “flavorings, etc.”
Stick with smaller number of ingredients
Check out my post here
2- Cook with Traditional Oils
Grass-Fed Butter
Grass-Fed Tallow
Coconut Oil
Ghee
Olive Oil & Avocado Oil
Read the label to ensure it isn’t mixed with seed oils
3- Cook your Meals & Snacks
Try to cook your meals & snacks from scratch (if able)
Use limited or remove processed foods and ingredients (by following #1)
Limit your outside dining or choose restaurants and dining establishments that avoid seed oils
Limit your processed foods such as cookies, breads, cereals, chips, convenience foods like snacks, ready made meals, etc.
Connect with your local farmers and maybe work out purchasing food from their (include family and friends to share product and costs)
Connect with like-minded families and share meals/snacks each week to decrease cooking time
4- Source your Ingredients
Limit your exposure to animals that eat conventional diets (eating grains at any time during the raising process, including “finished” with grass vs grains)
Eggs, Poultry, Pork, Cows all can have hidden feeding practices and given grains/feed their diets may include corn, soy, millet, sunflower meal, or other high-PUFA grains and seeds
5- Change up your Body Products
Read the labels of lotions, cosmetics, soaps, detergents, etc.
Many body products contain seed oils and the skin is incredible at absorbing anything it comes into contact with, this includes body products
Make your own body products (lotions, use oils like coconut oil, argan, apricot seed oil, caster oils for nourishing the skin)
In Conclusion
Consuming fats are ideal and essential to the body. Focusing on a more balanced ratio of polyunsaturated fatty acids in the ω-6 and ω-3 sources are an essential step towards taking your health back. Dietary fats provide benefits we are still discovering, providing satiety; fueling your mind; supporting your metabolic pathways, energy centers, and immune health. When consumed correctly, your body should not just thrive, but also steer in the prevention and treatment of many comorbidities that our nation is currently facing. Ditching the seed oils in foods, beauty products, and body products is a great, but BIG step in supporting a balanced ω-6 to ω-3 ratio, (4,5,6,7). This step can be daunting because our food, body and beauty supply has been overwhelmed with seed oils being used as an ingredient, and oftentimes is one of the first five main ingredients.
Controversy strangely still exists and probably more research is needed to better align our agencies and government to better support a cohesive and definitive front for health first. But ultimately, you’re in charge of deciding what to consume as long as you are aware. If you need help going through your products, creating a meal plan, and ensuring your recipes are quick and easy, please reach out to me. I would love to support you with a healthy lifestyle on your journey of reaching your fullest potential!
REFERENCES
Gharby S. Refining Vegetable Oils: Chemical and Physical Refining. ScientificWorldJournal. 2022 Jan 11;2022:6627013. doi: 10.1155/2022/6627013. PMID: 35069038; PMCID: PMC8767382. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8767382/
https://www.transparencymarketresearch.com/vegetable-oil-market.html
Krupa KN, Fritz K, Parmar M. Omega-3 Fatty Acids. [Updated 2024 Feb 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314/ https://www.ncbi.nlm.nih.gov/books/NBK564314/
Balić A, Vlašić D, Žužul K, Marinović B, Bukvić Mokos Z. Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. Int J Mol Sci. 2020 Jan 23;21(3):741. doi: 10.3390/ijms21030741. PMID: 31979308; PMCID: PMC7037798. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7037798/
DiNicolantonio JJ, O'Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Inflammatory Cytokine Storms. Mo Med. 2020 Nov-Dec;117(6):539-542. PMID: 33311785; PMCID: PMC7721408. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093368/#R38
Mariamenatu AH, Abdu EM. Overconsumption of Omega-6 Polyunsaturated Fatty Acids (PUFAs) versus Deficiency of Omega-3 PUFAs in Modern-Day Diets: The Disturbing Factor for Their "Balanced Antagonistic Metabolic Functions" in the Human Body. J Lipids. 2021 Mar 17;2021:8848161. doi: 10.1155/2021/8848161. PMID: 33815845; PMCID: PMC7990530. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7990530/
A.P. Simopoulos, Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases,vBiomedicine & Pharmacotherapy, Volume 60, Issue 9, 2006, Pages 502-507, ISSN 0753-3322, (https://doi.org/10.1016/j.biopha.2006.07.080)
Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Exp Biol Med (Maywood). 2008 Jun;233(6):674-88. doi: 10.3181/0711-MR-311. Epub 2008 Apr 11. PMID: 18408140. https://pubmed.ncbi.nlm.nih.gov/18408140/
Simopoulos AP. Essential fatty acids in health and chronic disease. Am J Clin Nutr. 1999 Sep;70(3 Suppl):560S-569S. doi: 10.1093/ajcn/70.3.560s. PMID: 10479232. https://pubmed.ncbi.nlm.nih.gov/10479232/
Ailhaud G, Guesnet P. Fatty acid composition of fats is an early determinant of childhood obesity: a short review and an opinion. Obes Rev. 2004 Feb;5(1):21-6. doi: 10.1111/j.1467-789x.2004.00121.x. PMID: 14969504. https://pubmed.ncbi.nlm.nih.gov/14969504/
Sanjoy Ghosh,Dake Qi,Ding An,Thomas Pulinilkunnil,Ashraf Abrahani,Kuo-Hsing Kuo, Richard B. Wambolt,Michael Allard,Sheila M. Innis, and Brian Rodrigues. Brief episode of STZ-induced hyperglycemia produces cardiac abnormalities in rats fed a diet rich in n-6 PUFA. American Journal of Physiology-Heart and Circulatory Physiology. Vol.287, No. 6 01 Dec 2004. American https://doi.org/10.1152/ajpheart.00480.2004
2024 interview of Casey Means MD
U.S. Department of Agriculture, Agricultural Research Service FoodData Central. [(accessed on 16 January 2020)];2019 Available online: https://fdc.nal.usda.gov
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